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Become an Open Water Swimmer
Introducing Become an Open Water Swimmer
What you will learn (2:03)
Simple Swimming Road map - how to use
The Simple Swimming Concept
Introducing Simple Swimming (1:45)
How to Self-coach (1:28)
Learning about yourself
Find your Ability Level
Select the category of Swimmer you are in?
Workout 1. Structure with Tests, Measure, Monitor
Structuring each workout
Workout 1. 'tests' - from the first 6 week Block
Goal Setting
How to set goals? (6:55)
Set some short term goals
Session Plans
Introduction to session plans (1:53)
Session Structure Rules
Rookie Workouts 1-3
WEEKS 1-6
WEEK 7-12
Tactics Tree Game
Select the branch you will start on
Simple Swimming Front Crawl Stroke
8 parts to the Front Crawl Stroke (4:24)
1. Entry and Glide (0:49)
2. Catch and Press (1:07)
3. Pull Phase (0:47)
4. Push Phase (0:40)
5. Recovery Phase (1:07)
6. Kicking for elevation (0:38)
7. Breathing (1:01)
8. Flexibility
Head Position throughout the stroke
Testing your Flexibility
The Importance of Flexibility and Tests (0:50)
Ankle Flexiblity (2:22)
Shoulder Flexibility (4:24)
Additional in depth description of Front Crawl elements
Ideal Streamlined body
High flutter leg kick
Head position
Arms
Types of Breathing Patterns
Why and how to Tumble Turn
Swimming Drills
Guide to using drills
Rookie Level Drills
Poolside Kicking Drill (0:40)
Other Kicking Drills (1:06)
Seated Sculling Drill (0:25)
Catch Up Drill (0:55)
Stroke Counting and Reduction
Zipper Drill or Chicken Wing (0:51)
Pulling Drills
Common Mistakes. Do you recognise any of these in yourself?
Swimming the distance each session
Not swimming frequently enough
Body not in correct position (1:00)
Measuring and Monitoring Progress
Dropping the elbow (1:15)
Entry hand entering too late
Lead hand crossing the centerline
Over rotating the shoulders
Bilateral Breathing in races and interval training
Open water swimming techiques to practice in the pool
Breathing in open water and timing
Sighting (0:59)
Open Water Turns Around A Buoy (1:06)
Drafting (0:32)
Open Water Arm stroke (differences)
Kicking in the pool for Open Water
Equipment
Equipment Rational
Goggles
Digital Watch
Anti-Fog
Pool Training Aids
Wetsuit
Neoprene Accessories
Swim Cap - Bright
Anti-Chafing Cream
Swimming Accessories
Charts, Logs, Reports
RPE (Rate of Perceived Exertion) Chart
TACTIC TREE Chart
Log Book
Swim Clip Coaching
How to film with a waterproof camera
Self Analysis Form
Other sessions and resources
Training without access to normal water
Small pool - Tether 1. Workout
Stretch Cord Training Information
Stretch Cord Intro Workout A.
Stretch Cord Programme 1. workout
TRY THIS FREE Pool Session
FREE POOL SWIM SESSION
What's Next
Other programmes and update to online coaching
WEEKS 1-6
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