Swimming Provs

[farooq7]

Hey guys Our relay team just made the swimming provincals for the 200m Freestyle. I have two weeks to improve and was wondering what would be the best way to do that, I wanted advice on what would be the best dive, and how long i should stream line, and how i can improve my flip turn...

[CheapScotsman]

What are you doing for a 50 and how hold are you? What is wrong with your start and/or flip turn now?

[farooq7]

well for my flip turns I usually flip and when i come around i almost touch the floor. This slows me down alot, my dives are prety decent but I want to know the best way do dive. My fifty free is the slowest on the team at about 34 I want to get it to about 29.5-30.0 by provincials....

[CheapScotsman]

Hmmm, you don't have a coach?

Things have probably change but this is the way that I did it ...

Start: bend knees then bend at waist and reach down and actually grab the front edge of blocks. Lean forward and but use your grip on the blocks to prevent your from falling in (false start). When your teammate is just about ready to touch, pull down (which helps pull you horizontal) then unwind from waist while driving forward with the legs. Practice your timing as your want to be basically pushing off but with your feet still on the blocks at the time your team mate touches the wall.

Flip Turn: Most people bend too much as the knees. you really only need about 90%. When approaching the wall, bend at the waist first then force your legs over by pulling them to 90 degrees only.

Practice for both of them is the only way to get better.

If your cardio is up, go to breathing every 5th stroke, If your cardio isn't up ... get your cardio up ... running is probably the fastest way then put on the laps in the pool.

Is any of this helping?

[farooq7]

Thanks alot I'll try that out.