Pointers for our "Renewed" Freestyle stroke.

• Body rotation does not mean hip rotation, hip rotation should be kept to minimum.. Rotation of upper torso is what is needed
• Body rotation does not contribute to power output for push phase
• Body rotation allows proper exit of arm and hand on recovery and also facilitates streamlining of body by allowing the push phase to guide water "Away" from the body instead of onto the thighs
• Catch phase commence IMMEDIATELY after entry is made instead of glide phase
• Without glide, rest phase is during the catch and over water recovery thus they have to be done with extreme caution to be effortless and efficient
• Exertion at push phase is a gradual build up of arm velocity from the in-sweep phase
• Kick is Important for keeping a flat hip and additional propulsion

Upon stating the above, I need to remind each and everyone of us that we can do ALL strokes that we want and it is important we pick up all the different kind of rhythms. Both for the fun sake and also learning more things in the water just simply makes us a better swimmer or person who moves in the water. It gives your body a good sense of rhythm. 

Some of you may say that you're not a coach and thus you just choose one to perfect or race with.. that is not wrong.. 

However, say if you chose gliding stroke to focus on, then upon race day, the tides are against you and your opponents.. you'll have no choice but to attempt to glide through the strong currents which is very difficult.

And you'll come to think about it and say "Aiya. just learn the non gliding one la. Got current then i can move fast, no current i move faster wat.".. Then on race day you find the tides are with all of you.. and guess what? The whole field would choose to do gliding strokes all the way and allow the tides to push them totally from start to finish.. but you're not so good at gliding and thus you're gonna just pull and push throughout.. that'll probably mean you're about at most 3-5minutes faster than the rest and comes up pretty tired as compared to those "gliders" in the same wave who rode the tide for a free ride.

As racers, we have to be versatile in adapting to different race conditions and I believe I've already given this team an edge on knowing what can be possibly done and achieved with freestyle stroke. It is truly up to you to perfect this art and master the technique to fully benefit from it and enjoy it.

Cheers

KK

PS: Do read back the previous posts on Catch!