MILO Sports

Thursday, May 14, 2020

FREESTYLE - BUILDING CORE BALANCE

Making sure you're bodyline is as balanced as possible can help build a faster and more efficient freestyle.

Why do it:

Energy used to hold the hips and legs in line in freestyle, is wasted energy. Understanding the core stability needed for great freestyle is a must!

How to do it:

1 - The goal will be to do all of this without a pull-buoy, but starting out with younger swimmers, the buoy will be a big help.

2 - Have them hold the buoy between then ankles (or hips to start) and hold an absolutely straight line in the water from fingertips to toes. Make sure the hips are held at the surface.

3 - After they've learned the solid line, have them rotate slightly from side to side using nothing but their core for rotation.

4 - After a few slight turns of the body, start a very slow pull, maintaining the bodyline.

5 - Eventually, drop the pull-buoy and initiate a small kick, holding the body in the same position as in the initial step.

How to do it really well (the fine points):

Again, the goal will be to do this without the buoy, but give the athlete the feeling of the stabile line first. You can also use a snorkel to allow the swimmer to spend more time learning the line.

Be careful to hold the line and don't allow the bend or drop of the hips. Again, our swimmers are just learning, so they will get much better very soon.

There will be many more of these great stability exercises coming in our upcoming Kristian Gkolomeev video series on GoSwim.tv.

No other than Enchong Dee is competing in men's 1,500-meter freestyle and wearing arena AGL-1400 EMBL swimming glass (mirror Swedish type) and ARN-6015 DGRN rimic nux-F, while Johan Aguilar is competing in men's 100 and 200-meter freestyle and wears Speedo Florida Gators team issued Swimming Cap and speedsocket Mirrored Goggle – Black (8-705890000) and agonswim University Athletic Association, University of Florida Mesh Training Suit Fully Front and Back Lined (ACX111510TRS2MES), shot on location at the swimming pool of Makati Aqua Sports Arena.

arena AGL-1400 EMBL swimming glass (mirror Swedish type)

arena ARN-6015 DGRN RIMIC nux-F

Speedo Florida Gators Team issue Swimming Cap

speedo speedsocket Mirrored Goggle – Black (8-705890000)

agonswim Florida Gators Mesh Training Suit Fully Front & Back Lined (ACX111510TRS2MES)

Butterfly - Eyes Up

WorthPoint

Sometimes teaching great butterfly means keeping the swimmer shallow rather than pressing deep.

Why do it:

A shallow press on butterfly can help to increase rate by creating less amplitude in the stroke, plus it can help build the ability to breathe on every stroke.

How to do it:

1 - Have the swimmer look slightly forward as the hands enter the water.

2 - When the body rises on the recovery of the stroke, have the swimmer lift their eyes just above the surface on ALL strokes, breathing and non-breathing strokes.

How to do it really well (the fine points):

The goal is to create the most similar stroke possible, whether you’re breathing or not. It’s also to make sure you’re not diving the head down into the water so far that it takes you too long to come back up. Try to create a rhythm with the stroke, and a head position that allows you to feel like you’re bouncing the chest down the pool. Enjoy.

No other than Enchong Dee is wearing arena AGL-1400 EMBL swimming glass (mirror Swedish type) and ARN-6015 DGRN rimic nux-F, his sister Anj is wearing speedo Aqua V Silicone Swimming Cap - Black (8-087750001), speedsocket Mirrored Goggle – Black (8-705891549) and FASTSKIN FS-PRO Women’s Recordbreaker Costume – Black (8-008153218) and Johan Aguilar wears Speedo Florida Gators team issued Swimming Cap and speedsocket Mirrored Goggle – Black (8-705890000) and agonswim University Athletic Association, University of Florida Mesh Training Suit Fully Front and Back Lined (ACX111510TRS2MES), shot on location at the swimming pool of Makati Aqua Sports Arena.

arena AGL-1400 EMBL swimming glass (mirror Swedish type)

arena ARN-6015 DGRN RIMIC nux-F