- Swim downhill
- Streamlined, like a torpedo
- Body rides high in the water with hips up
- Swimmer rotates from side to side along axis (spine) - belly button toward side of pool.
- Neutral head position
- Head should be kept still with eyes looking forward & slightly up.
- Body rotates around the head
- Breath taken after body rotates to the side
- Keep head as close to the water as possible/ small air pocket if rotating at proper time= no mouth or nose full of water
- Should alternate side breathing, right to left side. Every 3-5 strokes
- Flutter kick starts at the hip, not knees
- Ankles are relaxed and feet pointed
- Flutter is breaking the surface if the water
- Hand enters the water in front if shoulder, pinky slightly rotated
- Hand extends forward
- High elbow
1. Hand anchors below water2. Elbow must not drop3. Like pulling over a barrel or keg
- Body moves over the anchored hand- which stays stationary
- Maintain high elbows with palm facing body
- Keeping midline: keeping right hand on right side of body and not passing your nose
- Pull under the body 90-100 degree angle
- Finish pull to thigh
- Hand leaves the water followed by the elbow
- High elbow above the hand
- Hand & elbow should be relaxed – spaghetti arms
- Arms – aren’t in total opposition or windmills.
Kate Schnatterbeck, founder of Tri-umph, Inc. has specialized in athletic training, personal and multisport training and has been training and educating athletes since 1992. Kate has a degree in Corporate Fitness with an emphasis in Cardiac Rehabilitation and a minor in Sports Medicine. She is a Nationally Certified Athletic Trainer, USA Triathlon-certified coach, American Swimming Coaches Association certified, Schwinn instructor and previously coached NCAA swimming. Contact Kate for more information at firstname.lastname@example.org or visit www.tri-umph.us.