how to enter the water
mask on face
trace mask
put three fingers over your mouth and pressing against your mask simulating holding a regulator
trace left thumb down your imaginary tank strap
ending on your imaginary belt and holding the imaginary tank strap tight so that way when you have real tanks and you enter the water you wont hit your head
look left look right
look up look down
enter the water turning to your right side and landing on your back
come up give the OK sign and I feel fine Sgt
key hole stroke
get a good push off the wall
glide in as lean and mean and stick figure as you can be
pull your hands down as if doing the breast stroke but instead of bringing your hands up again you can push down and push yourself further
its a two part stroke
one pull is from the breast stroke motion and then followed by two you pushing down between your legs or out and you go further
then you reset by bringing your hands as close to your body to about the chest area, there you do a frog kick and bring your hands up at the same time
the kick counters the arms coming up and doesn't allow you to go backwards
if you find yourself going backwards or not anywhere at all then your kick and stroke are not at the same time
now you wont get much fwd movement from the kick , about 18 inches but fwd is always better than back
from a good push off the wall you should be able to get 10-15 feet glide
your stroke should get you about 3 feet of glide
and your kick 18 inches
all and all it should take you 5-7 strokes to get across a 25m pool.
on a good day i can do 3 1/2-4, bad day and i had too much coffee about 7. if you find that you are stroking over 9 times you are not gliding enough
economy of motion is the key
and then the freestyle back
make sure you kick
make sure you stroke slicing into the water infront of you and then draw down and swim
this is your active recovery time so swim smoothly and allow your heart rate to slow down
get back in line and whatever your interval is go with 1:30 interval being your ultimate goal for up to 8 times
: )
