(anonymous)

[Audio] Ladies and gentlemen, welcome to the first slide of our training on the fundamentals of freestyle swimming. We will be focusing on building a stable bodyline, kick rhythm, head and breath control, and hand entry and extension. This training will also cover a suggested session structure, including warm-up, focus blocks, and skill consolidation, as well as timing choices based on time, cycles, or reps. Our curriculum, known as the Freestyle Level 1 - Fundamentals Bodyline, Balance, and Breathing, is designed to prioritize form over distance. This means that our sessions are organized by focus blocks rather than laps. These focus blocks can be based on time, cycles, or repetitions. For a typical session, we recommend a warm-up preparation lasting 5-10 minutes, followed by two or three focus blocks of 10-15 minutes each, and then a skill consolidation period of 5-10 minutes. When choosing the timing for each focus block, you can opt for a time-based approach, such as 3 sets of 3 minutes work with a 60-second rest period, a cycle-based approach with a total of 30-40 stroke cycles, or a repetition-based approach with 6 sets of a drill sequence. We also have some optional tools that can enhance your training, including a snorkel, fins, small paddles, pull buoy, and a tempo trainer/metronome. Safety is a top priority in our training. If any drill causes shoulder pain, it should be stopped immediately. Additionally, it is crucial to continuously breathe and stay relaxed during any swimming exercise. Our objective in this training is to build a stable platform, which includes a horizontal bodyline, steady kick rhythm, relaxed head and neck, and a simple breath integrated with rotation. Our success criteria will be met when all of these aspects are consistently true, including keeping the head still, having a one-goggle breath with a quick return to neutral, keeping the hips high, and maintaining a smooth body roll from the core. In our focus blocks, we will be utilizing various drills to achieve these goals. For example, in the Bodyline & Balance focus block, we will perform the Float & Press drill, which involves maintaining a streamline face-down position while lightly pressing the chest to feel the hips rise. We will also do the Kick on Side drill, where we will alternate between sides for 30 seconds each, with the bottom goggle in the water. For the Kick Rhythm focus block, we will do the Vertical Kick (shallow) drill, focusing on small amplitude, pointed toes, and knees under hips. We will also do the 2-Beat Kick Awareness drill, where we will lightly tap our big toe as each hand finishes a stroke. In conclusion, this first slide has introduced our training on the fundamentals of freestyle swimming, which focuses on building a stable bodyline, kick rhythm, head and breath control, and hand entry and extension. We have also discussed the suggested session structure and safety precautions, as well as our objective and success criteria. Our focus blocks and drills will help us achieve a stable platform, and we look forward to seeing you in our next slide, where we will dive deeper into the details of this training..

[Audio] The FingerITip Drag, also known as the ZipIUp, involves performing 6 sets of 8 slow recoveries with an emphasis on proper elbow position, with fingers grazing the water and maintaining a wide track without crossing over the midline. This helps to build arm strength and improve body alignment in the water. The FingerITip Drag is performed by keeping the elbows high and the forearms parallel to the surface of the water. Fingers are placed so that they graze the water, but do not touch it. Maintaining a wide track without crossing over the midline ensures that the swimmer maintains a streamlined position in the water. This technique helps to improve body alignment and reduce drag. By performing the FingerITip Drag, swimmers can increase their speed and efficiency in the water. The Superman Glide is a technique that involves holding a horizontal position with the body, with the arms extended and the hands entering the water at a 45-degree angle. The body is kept straight, with the ribs down and the shoulders rolled back. A gentle freestyle kick is maintained throughout the hold. This technique helps to improve bodyline and stability, while also incorporating proper breathing control. The Superman Glide is an effective way to conserve energy and maintain a steady pace during long swims. To help swimmers better understand and remember these techniques, several useful cues have been developed. One cue is "Long neck, soft eyes", which reminds swimmers to keep their head in a neutral position and their eyes focused forward. Another cue is "Press the chest, float the hips", which encourages swimmers to engage their core muscles and maintain a stable body position. Additional cues include "Enter outside the nose – shoulder line track", and "Roll the body, not just the head". These cues can be used to ensure proper execution and form while practicing the FingerITip Drag and the Superman Glide. By paying attention to these cues, swimmers can develop good habits and improve their overall swimming technique. Common faults that swimmers may encounter when attempting to use these techniques include the head lifting to breathe, legs sinking, and crossing over the midline. To address these issues, swimmers can focus on specific exercises and drills to improve their technique. For example, to prevent the head from lifting to breathe, swimmers can practice keeping one goggle in the water and thinking of bringing the ear to the shoulder. Similarly, to prevent legs from sinking, swimmers can focus on pressing the chest and kicking smaller and faster. To avoid crossing over the midline, swimmers can aim their hands at 11 and 1 o'clock in relation to their shoulders. By addressing these common faults and incorporating the FingerITip Drag and the Superman Glide into their training, swimmers can improve their overall swimming technique and achieve their goals..