Sensational Freestyle March 2010 - Session #2

Course Details: 
Sensational Freestyle Vancouver Aquatic Centre 4-week Program March 2010
Date: 
Mar 18 2010 (All day)
Location: 
Vancouver Aquatic Centre
Coach: 
pete
tyler

Dry Land Practice
  • Getting into glide position ("Y" pose, finding references, keeping head fixed)
  • Three essentials:
    • Head and spine alignment
    • Degree of rotation
    • Arms:
      • Lead arm extended, not stretched or tense
      • Back arm relaxed, but held snugly against hip and inner thigh
  • Practice different postures in the mirror and also with eyes closed to develop a sense of where your body is in space, without the distraction of water. This skill will help you problem solve and refine your technique with more ease.

Pool: Kicking Review (10-15 minutes)
  • Start with kicking on your front (prone)
  • Main kicking focus points:
    • knee press
    • point toes
    • return leg straight to neutral position with a straight and naturally relaxed leg.
  • Then add a flowing, rhythmic kick hitting those positions.
  • Kicking (fins or no fins) on the back
  • Kicking in glide: which side feels best? Be sure to lead with your knee and feel pressure on the top of you foot / fin to ensure an efficient kicking motion.

Pool: Focus: Discovery in the Glide Position (30-40 minutes)

Discovery: How do you know the three essentials of the glide (head/spine, degree of rotation and arm positions) are in place?
  • Using mirrors for feedback, exploring positions that feel different, good and unstable for a range of possibilities
    • Head alignment (relaxed neck, nose down)
    • Degree of rotation (thoracic rotation)
    • Arms in position (relaxed but held close to hip and thigh, front arm extended but not reaching)
  • Practice mini-laps kicking in glide with those three focus points with and without fins.
  • Try 3-4 strokes without breathing to stay warm and discover how the three essential of glide (one at a time!) changes stroke awareness.


Pool: Head Turn for Breath Introduction (5-10 minutes)

  • Using a noseclip or mask, aim to turn your head so that you maintain your best glide position.
  • Turn your head slowly so you can see your nose, mouth and chin line up with the horizontal line of the surface of the water
  • Look to clear the corner of your mouth, while keeping one eye either completely or partially submerged in the water.
  • If one side feels easier, check the fundamentals of glide: head and spine alignment, degree of body rotation and arm positions.