Stroke Development

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Stroke Development

• Craig Nicholson
• British Swimming

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Content

• British Swimming
• Swimming Pathway
• Fundamentals
• Stroke Development
• Measurable outcomes
• Rules

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British Swimming

• Four aims
• To ensure everyone has the opportunity to learn
  to swim
• To ensure everyone can achieve their own personal
  goals
• To ensure that everyone has the opportunity to
  enjoy swimming as part of a healthy lifestyle
• To ensure we achieve gold medal success

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Fundamentals

• The fundamental stage needs to be FUN and
  structured and is key to the overall development
  of a swimmer!
• What are the fundamental skills?
• ABCs (Agility, Balance, Coordination, Speed)
• RJT (Running, Jumping, Throwing)
• KGBs (Kinaesthetics, Gliding, Buoyancy, Striking
  with the body)
• CPKs (Catching, Passing, Kicking, Striking with
  an implement)

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Fundamentals Skills/ Games

• Entry/ Exits
• Buoyancy/ Balance
• Kicking/ Coordination
• Breathing
• Streamlining
• Rotation/ Orientation

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Freestyle
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Freestyle
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Freestyle Drills

• Kicking on Side Face down (always maintain
  pressure of catch)
• 12 Beat Roll
• 6 Beat Roll
• 6 Beat Kick
• Catchup
• Finger Trail
• Thorpe (Shake wrist loose on recovery)
• Roof Reach
• Egg Roll

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Backstroke
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Backstroke
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Backstroke Drills

• Kicking on Side Face up (always maintain pressure
  of catch)
• 12 Beat Roll
• 6 Beat Roll
• Egg Roll
• Palms down (3 strokes then look at catch)
• 3 Sculls ( Sculling 3 times at the catch position
  of stroke)
• Robot (Slowing down recovery into stages)
• Corkscrew
• Cup Balancing
• Mid stroke Catch up (Strong leg kick needed)

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Butterfly
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Butterfly
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Butterfly Drills

• Chest press on top of water, under water (Arms by
  side minimum kick)
• Chest press with Scull
• Double Arm Fly on Back
• Kicking on Side (always maintain pressure)
• 6 Kicks 1 Pull
• Biondi Drill (FUN)
• Underwater Kicking (4 Kick Rotation)
• Right Left Front (Many Variations,1-1-1/2-2-2/
  3-3-3/3-3-1, always breathe to the front)
• Flat Fly Pull (As Flat as possible slow low
  recovery)
• Flight Time
• Power Drills On Off

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Breaststroke
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Breaststroke
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Breaststroke Drills

• Hips, heels, Head Kick and Swim Timing
• Under Lane Ropes
• 2 kicks 1 Pull
• Repeated Underwater phases - down / along /
  surface
• BR Arms Fly Kick
• Hands behind the back Kicking Heels to Hands
• Streamlined kicking no Board on the surface
• Breaststroke Distance Per Stroke Minimum
  Resistance
• Breaststroke kick holding the board vertical for
  resistance

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Milestones

• By the end of this Stage X participants will be
  able to
• 1. Complete a set lasting 400m (e.g.16 x 25m) on
  a specific turn around time set by the coach
  (e.g. 1.00min for each 25m).
• 2. Swim 400m continuously using one stroke.
• 3. Kick 25m backstroke with/without using a
  board swimmers choice.
• 4. Kick 25m breaststroke with/without using a
  board swimmers choice.
• 5. Kick 25m butterfly with/without using a board
  swimmers choice.
• 6. Kick 25m front crawl with/without using a
  board swimmers choice.
• 7. Perform a backstroke turn from 10m in to 15m
  out.
• 8. Perform a breaststroke turn from 10m in to 15m
  out.
• 9. Perform a butterfly turn from 10m in to 15m
  out.
• 10. Perform a front crawl turn from 10m in to 15m
  out.

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Milestones

• By the end X Stage participants will be able to
• 1. Complete a set lasting 800m (e.g. either 16 x
  50m 8 x 100m 4 x 200m) on a specific
• turn around time set by the coach (e.g. 1.30min
  for 50ms 2.45min for 100ms 6.00min
• for 200ms).
• 2. Swim 800m continuously choosing one stroke.
• 3. Swim a continuous 100m IM using legal turns.
• 4. Perform a 15m underwater kick on front in a
  streamlined position.
• 5. Perform a backstroke start then butterfly kick
  in a streamlined position underwater until 10m
  from the start point (wall), transfer into stroke
  and complete the remainder of the 25m.

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Milestones

• 6. Perform a front crawl start, underwater kick
  in a streamlined position until a minimum of 10m
  from the start point (wall) is completed,
  transfer into stroke and complete the remainder
  of the 25m.
• 7. Perform a butterfly start, kick in a
  streamlined position until a minimum of 10m from
  the start point (wall) is completed, transfer
  into stroke and complete the remainder of the
  25m.
• 8. Perform a breaststroke start, perform a 1½
  pull underwater, transfer into stroke and
  complete the remainder of the 25m.

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Milestones

• By the end of this Stage participants will
• be able to
• 1. Complete a set lasting 1600m (either 16 x
  100m 8 x 200m 4 x 400m) on a specific timed
• turn around set by the coach (e.g. 2mins
  30seconds for 100ms 5mins 30 seconds for
• 200ms 12mins for 400ms).
• 2. Swim 1500m continuously choosing one stroke.
• 3. Perform a continuous 100m IM kick without
  using a kick board.
• 4. Swim a continuous 200m IM using legal turns.
• 5. Perform a 15m under water butterfly kick on
  back or front in a streamlined position.
• 6. Perform a front crawl relay take over as an
  incoming Swimmer.
• 7. Perform a front crawl relay take over as an
  outgoing Swimmer.

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FINA RULES

• Strokes
• Turns
• Starts

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Thank you for listening

• Questions?
• craig.nicholson_at_swimming.org