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Body position-The athlete’s body position should be in line with the top of the water. This will decrease resistance and drag making the whole exercise much easier for the pupil.

Most common fault- The body is too low in the water creating resistance.

Head position- the ideal head position is water level just above the eyebrows. Eyes looking foreword and down.

Most common fault-head too low.

Arm action- arm action is alternating and continuous.

Most common fault- arms catching up

Hand entry- The hand enters the water inline with the shoulder, relaxed, fingers stretched foreword and thumb first with a high elbow. The arm is then extended fully foreword using the added advantage of the shoulder extension. Palm facing down, around two the three inches below the surface of the water.

Most common fault- hand entering outside line of body and diving way to deep. Finger tips first not thumb.

Underwater phase – With the arm at full extension foreword and palm facing out bend at the elbow and with the pitch of the hand cupped, reverse the angle of the hand to face down then inward with the fingertips facing in and angled down. Begin the downward pull making sure the athlete pulls down the centre of the body with a high elbow, accelerating past the navel to touch the thigh with the thumb and the palm facing the sky.

Most common fault- not using extension of shoulder. Straight-arm pulls under the water. No acceleration. Pulling outside of bodyline. Pulling across bodyline. Not finishing stroke off at thigh. Slipping the catch.

Kick- two, four or six beat kick depending on weather the athlete is a sprinter etc. The kick starts from the hips, driven through the abbs down the thighs, calve muscles and then to the foot. The kick has very little bend in the leg. The kick is to be continuous with a depth of around 10 inches depending on the length of athlete’s leg of course. There must be white water coming from the beat of the kick. The foot flexes from the ankle upward and downward fully to get the greatest benefit and the toes are turned in slightly.

Most common fault- lazy legs. Legs to low legs to high. No flexibility. Propulsion not driven from centre line of athlete’s body.                                                  


Freestyle Turn

# To enter the wall on a full stroke the athlete must adjust his/her stroke at the flags.

# The athlete is to be drilled on the fastest way to execute the turn –

On a FULL stroke.

The Freestyle Turn

Make the athlete aware of the ‘T’. And the number of stroke he/she takes to get from it to the wall,

Deduct one full stroke – (this depends entirely on the athletes D.P.S.),

With NO breathing from the flags to the wall,

Foreword summersault, with a circular sculling action,

Firmly placing both feet on the wall,

Streamlining of the wall on the side or stomach, whichever is the most affective/fastest, chin tucked firmly onto the chest.

Short sharp dolphin kicks into full stroke with no breathing for at least one stroke.



Strong continuous six beat kick,

 Extended legs and pointed toes,

 Bent arm recovery,

 High Elbows,

 Thumb first entry at front of stroke, 

Finish stroke at thigh with thumb touching thigh and 

Opposite arm streamline and touching ear, 

Controlled head position and breathing, 

Long, strong strokes,