3 drills to building a powerful long lasting freestyle kick
TRANSCRIPT
3 KEYS TO BUILDING
A POWERFUL, LONG LASTINGFREESTYLE KICK
Former competitive swimmerCoachEntrepreneurCreator of the MySwim Training Program
IntroWho am I & What is the MySwim programThe 3 ways to build a lasting kickQ&APulling it all together
ARE YOU THE RIGHT FIT FOR THIS WORKSHOP?
Fluidity, power and flexibility come together to create a smooth, effortless performance
Promotes better body position, provides a measure of propulsion
START SLOWLY, FOCUSING ON PROPER FORM AND STEADILY PROGRESS IN VOLUME AND INTENSITY
Coach Chris & Coach Jenna
• combined coaching experience of 25 years
• swimming experience of over 40+ years• ASCA level 1 certified• Head coach of the Alhambra Bulldogs
The MySwim Program
athlete-centered methodcustomized workouts designed for youregular check-insfree FB community
[MySwim] has really helped me focus on technique and form to improve my racing ability. The workouts [the MySwim team]
creates for me emphasize stroke drills, distance per stroke, lots of kicking and ways to control breathing and they are always
interesting. Their workouts also consider my age (60+) and the demands on my body. Its great to have a support system that
helps me maintain focus and structure. [The MySwim] videos and posts keep me engaged. I look forward to a great swim season!
Taite Darlington
[MySwim] is simply awesome. I decided to learn how to swim as an adult and although I had attended a few group lessons at my community college, I still felt very unsure about swimming. After my first session with Coach Chris, I knew that I struck gold with
this coach. He really knows his stuff and has helped me tremendously in overcoming my fear of being in deep water and helping me improve my technique. It helps that he is incredibly nice and motivates you to be your very best. I would definitely
recommend him.
Onome
ENOUGH ABOUT ALL THAT…
Myths
• I need to always use a kickboard
• Bigger kicks means I’ll go faster
• Your legs do all the work• Pointing your toes down help
BUILDING A LONG LASTING KICK
IT’S ALL IN THE HIPS
Never swim flatRotate body from side to sideHelps to engage larger muscles for powerIncreases stroke length
Pause drill while kicking on your side with one goggle in and one goggle out.
Why? How?
Drill
ENGAGING YOUR CORE BY STAYING HARD BUT FLEXIBLE WHILE YOU SWIM
Practice. Kick from your hips
Single leg free kickVertical kickMail-slot kick
Why? How?
Drill
Single leg free kicking
Emphasize the up-kickEmphasize an engaged core
Improves the overall strengthImproves your weaker leg
Vertical Free kicking
Arm placementMax kicks in a set time periodMax resistanceVertical wall kicking
Mail-slot kick drill
Narrow kickRemoves lazy scissor kicking
Keep your feet under the waterAim for a high RPM with your feetEngage your core!
Customized workoutsVideo AnalysisRegular CheckinsAccess to the private FB groupFree ebooks & other learning tools
and more…
$2000 VALUE EVERYTHING INCLUDED IS A
BUT…
$25/MTHSTARTING AT
Cancel anytime
Try it for 7-days for Free
If you’re unsatisfied, just email me your results. If I can’t design a workout regime that helps you, we’ll gladly refund 100% of your investment.
…I can say that having a coach who knows the science of the sport and who can provide instant feedback to help you improve is
invaluable and worth the cost. It is efficient and eliminates the time you would unknowingly spend on bad habits and bad form and instead lets you use that time to improve your weak areas
and increase performance. Definitely recommend!
Jason
I have hired [MySwim] to help me refine my freestyle stroke to get ready to pass a time limit 500 yard swim test for my T1 technical
scuba diving class with GUE that's about to happen close to end of 2016. After 2 sessions, my strokes are way more efficient & my
platform is beginning to improve. Coach Chris [of MySwim] is easy going & it has been a pleasure to work with him. I highly
recommend him to be your swim coach.
Josh
IMPROVING YOUR KICK ISN’T SOME SORT OF MYSTERY
IT TAKES IS CONSISTENT, FOCUSED EFFORT
Questions & Feedback
Reach me after at [email protected] group: myswim.communityInstagram: @myswimcoWeb: myswim.co
Special OfferUse the code FREESTYLE for 25% off our Workouts program or MySwim full program