8/12/2010 - Swim Squad

W/U:
2X (100Free + 50Back)

Drills: 10X 100 as 50 Drill + 50 FS (aware and easy)
1) Fist Free
2) Fist Breast
3) 3 Fly Kick 1 Breast Pull
4) Right arm pull Left Breathe
5) Left arm pull Right Breathe
6) EVF position sculling
7) Pull-End-Phase sculling
8) EVF position Fist sculling
9) Single arm breast (25m Right, 25m Left)
10) Pull-End-Phase Fist sculling (didn't do)

M/S:
3X100 Modified Individual Medley
(25m Free, 25m Back, 25m Fly, 25m Breast)
3X100 as 50 Back, 50 Free

C/D:
3x100 as 50 Breast, 50 Free

Total: 2.1km

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I figured it's a bad decision for us to do Time Trial today because not everyone is present and almost half of the team went for the Standard Chartered Marathon last weekend.. The form just isn't there before full recovery can occur and thus the result won't be accurate.

And therefore, I did up this last minute program to add some fun to the training. I wanted to do a relay racing swim but looking at the "shag-ness" from all the drills, I decided not to stress the muscles too much especially when holiday is coming soon la.. :)

I know, some of you commented I shouldn't have swam since I was still feeling sick... Thank you. I really appreciate the care and love.. =) but then.. when I see 12 team mates in the water, 6 went for a marathon/half marathon... I know its gonna need so much more effort to put in a good swim after a superb marathon run.. and thus I decided its important for me to do and even do slightly more to set an example to motivate you guys!

Honestly, I felt every bit as bad as all of you who did the run. RPE was quite high because of the fatigue... you're not the only one who is struggling in the team... in Team Sapphire, NOBODY SUFFERS ALONE. :)

Enough of team spirit thingy.. for the swim, there are a few benefits that I need to raise up here for you to appreciate.

1) In a team environment, you'll be "forced" to do what you won't do by your own.. and thus all of you are forced to do your different strokes

2) Doing different strokes strengthen all the core muscles that will be needed to keep your body in a streamlined position in all the different pulls and kick patterns

3) Doing the drills with fists seem to work very well for the men.. I saw that the strokes immediately changed to more glide to gain distance per pull/kick.

4) Butterfly is a mentally and physically difficult stroke to learn, coordinate and execute. And to execute it with grace and relaxed breathing is AN ART that even I am trying to master. So let's work towards that in 2011. :)

---------BACKSTROKE--------------

I understand that most of you can't swim straight with back stroke. It needs practice. I can't put it into words how does practice helps you to swim straight but it is really just a process of getting used to it.

Right now, you have very little confidence swimming backwards and thus you have to keep checking where you are going. Also, the stroke is not very accurate in terms of entry and exit and extension of your arms (straightening).

If you haven't noticed...

... Checking the direction by looking in front will force your buttock to sink - inefficiency no. 1.

... Checking the by turning body down to the floor will cause the body to turn and thus lose momentum and also streamline position maintenance will be affected when you kept "squirming" around to check

... Recovery and Entry with a bent arm and wrist will cause the entry to be at 12-o clock. That causes the pull to be pulling outwards away from the center alignment of our body and thus propel the body laterally (side way)... and end result is a snake swim.

The above will contribute and add up to be a lot of factors that can turn your back stroke into a very very crooked swim... Once again, you need to practice to have confidence and you won't check that much which will lead to easier maintenance of body streamline position.

As for recovery and entry with straight arm, remember you must be Constantly STRETCHING AND REACHING for the sky and back. Keeping it Straight is NOT enough.

---------Butterfly------------

First of all, IT IS A VERY PHYSICALLY TAXING STROKE if you're undertrained. HOWEVER, it is POSSIBLE to practice and master it so that it becomes a RELAXED stroke.

With all honesty, it is just about reducing the tension when you do butterfly and to do that, you have to put down the "concept" in your mind that butterfly is a REALLY TIRING STROKE.

Take it one stroke at a time and remember that there is only 1 point in time where there is a NEED for a power stroke... That is when you arm push and the leg kick at the same time to get your shoulder out to recover the arm.

Once that stage is done, the recovery should be done with a relaxed, TENSION-LESS body + arms + legs.

If I didn't see wrongly from my peripheral vision in my swim, I saw that you guys are very very tensed when you recover and when both arms are in front and gliding. There are holding of breathe which causes a very very quick hike in thoracic pressure (the pressure you felt in your chest) which will then directly causes breathing to be very very panting and breatheless.. and then the whole tension thing becomes a vicious cycle.

For you to better "visualize" what happens during a stroke for me it goes like that:
1) Push off wall in streamline position (arms are at shoulder width)
2) Slight outward pull to do EVF
3) bring elbow (forearm in the vertical position) in towards ribs and then the arms comes closer together
4) Push and Chops outwards from center,
5) At the same time as 4), do a hard fly kick to "kick" the shoulder and arms out of water for recovery
6) Arm recovers over the surface of water (thumbs down, pinky finger point towards side)
7) Arms chop in thumbs first at slightly wider than shoulder width

ALL STEPS ARE DONE IN A RELAXED MANNER EXCEPT STEP 4 & 5.

Theoretically (PROVEN BY ME AND MANY SWIMMERS), when you have a core strong enough to do undulation (the wormy kick) effortlessly, you can then slowly practice and master the stroke with lesser total body tension.

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For the above writeup, I am hoping to read some questions other than from TECK BENG hor....

Before I end the post...

Latest news is that OSIM 2011 is in June. I found that out on a website where they are looking for volunteers for it. I hope that all of us can be there! I find that it is one of the most well organized triathlon in SG and even though it is quite expensive, it is very recommended for those who are racing for the first 3 times of OD.

My Race calendar has modified:

February- Singapore Biathlon (Fun race)
March- Aviva Half IM (A+ Priority)
April- 2XU Compression run (Goodie bag race :P)
May- Tribob Sprint Triathlon (Fun race)
June- OSIM OD Triathlon (A Priority)
August- HP Tri Factor/DESARU Half IM (...-_-... dunno yet la.)

Cheers
KK

5th December 2010 STANDARD CHARTERED MARATHON!

Team Sapphire Team Members Timings:

Full Marathon:
Andy: 3:45+- ?
Ryan: 4:05
Edmund: 4:43
Yukari San: 5:14
Lawrence: 5:20
KK: 5:25
Wilson: 5:45
Benjamin Yeo: 5:50
Jaslyn Yeo: 6:00

Half Marathon:
KH: 3:00
Sam: 3:05
Mari: 3:00++?

10K:
Christine: 1:00+ ?

Congratulations to ALL runners.

Ryan: you're incredibly fast and definitely in peak form this time so please don't over train and get burn out! Time to relax for a couple of weeks before starting to train again!

Andy: You run on batteries.. so get more duracells ok :P

Lawrence: You've proven to us that age is no limit to endurance sports by outdoing your younger coach in a race! You're the inspiration to every one of us in the team so please keep up the great work!

Yukari San: You're born to be an athlete. Enough said. I look forward to your success in your first Singapore Biathlon!

Wilson: Your strong will and optimistic determination (new word sioll) have brought you to finish the incredible torture with new Weight(not height ar. :P) and I am superbly proud of you as a coach and as a friend. I hope you have time to train more consistently next time to prevent injury!

Edmund: I look forward to racing you with my best effort in the singapore Biathlon. =)

Benjamin & JasLyn: You guys have great potential and willingness to learn and go the distance (literally) will definitely help you excel in sport as a hobby or a passion. My advice to you two is to pick up some sprint distance as experience then work on getting lighter and faster instead of joining longer distances for now. JIAYOU!!!

KH: To have you as my brother is either your unfortunate happening or my proudest moment in life. I have literally seen you pick up swimming from nothing to a "easily" attain 1.5km swim in the pool kinda guy in less than a year. Thank you for your trust in me and thank you for your willingness to try to better your health. I know sometimes I do things that seem to make you suffer but then I hope you look further into your future and see that health is the greatest asset, fitness gives you ability to use your time fruitfully and wealth only comes last. Going to races together with you is both stressful and exciting for me because you're my only brother and I only hope for the best to happen for you and not some freak incidents that we can't control. Whatever it is, I am very very proud to have you as my team mate, my friend and my closest brother on earth. CHEERS =)

Sam: I think being my girlfriend is really tough. Tougher than doing a marathon or iron man. Because you have to battle laziness that all girls are entitled to.. Because at the same time when you train, you have to take care of tired and easily falling sickly me. Because you've been an incredible soulmate in my life. I hope you've enjoyed your fitness and physical gains nonetheless despite hating the trainings somehow... You're the proudest achievement in my life in terms of the benefits you've drawn from the fitness trainings... and I'm super happy that at that same time, I am so in Love with You. =)

Mari: Time to lower the mileage and go faster la!!! So sian to keep doing longer and longer eh! Need to up the timing! Not the distance liao!!! haha.. Hope you have a great time in Sweeeetzerland! And please sign up for sing bi!!! Really hope you can go with us as a team!

Christine: I think you're a very very very fantastic wife who goes out of your comfort zone to do what you feel is needed to accomplish the task of motivating Lawrence. It is something that not every women who're married can and will do. Your love for Lawrence inspire me to be a better man so I will continue to get support from my love one too.. More importantly, keep running and try to pick up cycling if possible! Takes away the boredom la.. JoJo and you can both come to sam's class to learn swimming!!!! =)


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What I have to say.....

Whatever your timing is, your effort can never be discounted and everybody hurts the same way during and after the run!

It's been a great 2010 of racing with this team and I will like to thank all of you for being there for me in my toughest races and all the trust and faith that you've given me have encouraged me to become an even better coach than ever... the learning must go on and i do the readups, you guys do the listening ok? =D

Once again, thank you for letting me have the honour to know a great bunch of people like you. I am referring to WHOLE TEAM SAPPHIRE... not just those listed in the marathon running!

YOU GUYS ARE THE BEST!

TEAM SAPPHIRE ROCKS!!!!!!!!!!

Cheers
KK

SWIM SQUAD 011210

Dear Team,


I understand several of you are going to Standard Chartered run this weekend and thus I made the swim a very informal and educational one. I think it fulfilled 2 main purposes.. first, of letting those going for the run have a rest and i believe secondly everyone seemed to have more or less grasped what I was trying to share about keeping your body straight in the body using your core.

I could see everyone's hips floating much better after activating the erector spinae, glutes and hamstring in that land swimming drill. However, I see possible issues arise from the 10 minutes of swim.

1) It requires a lot of mental strength to keep the chin up, chest up and buttock up proud posture.
Holding that posture whilst thinking about breathing, EVF, leg kicks from hips and body rotation is definitely a lot of thinking to do.

2) Your core may not be strong enough to hold that hip up high for long period of time yet and thus some of you may be rushing to do too much practice.

At all times, make sure you do just enough until your buttock starts to sink. It may mean 80 laps for me, it may mean 2 laps for somebody else.

Whatever it is, when it comes to techniques and skills, it NEVER pay to rush to increase volume and duration. Once technique falters because of muscular fatigue, then practice will become very meaningless unless you rest and allow the muscles to recover and be able to hold the position again.

It can look really easy for people like sam, myself and vincent to be performing it but it is because we've been doing swim in the right way or at least, sports at quite a high intensity before and thus our general body conditioning are pretty O.K. but it is a very tough thing to do for most general population. That includes all of us in the team.

So, once again, patience is a Value to inculcate... and it is never too late neither can it be too early. The sooner you start to practice going slower and in the right manner, the EARLIER you'll get to benefit from the practice.
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I'd like to commend Calvin, Teckbeng and wilson for trying. Their body like mine are very bottom heavy and/or lengthy. The longer and heavier the lower body is, the harder it is to keep it afloat and yet, they're trying their best to do it without complaints... I recognize this effort because I was one of the "victim" of being bottom heavy... But you'll realize that constant practice of this mental control of your lower back and other core activation will allow you to get stronger and stronger overtime that you'd be able to do it just like what I showed or even better!
For Mrs Takesawa, I'd like to praise that your swim is one of those who felt 150% correct to me after you corrected your entry to be at shoulder width and also today you kept your hip up and manage to erase the lazy legs to keep the feet up breaking the surface gently. It is a very very correct stroke and definitely ready to push for greater heights!

Wilson got lots of brush up to do and I believe your posture problem came abit from the long runs.

Vincent, you need to try and reduce the amount of time you spend in level 8-10 kind of effort. The lesser you visit that, the better you will become in months to come.

Basically there is two parts to conditioning your body to burn fats.

1) Eat and Drink lesser sugar and mid to high G.I. Carbs (limit that to just after workout)
2) Train more at low intensity of 4-6 level of effort.

You know where I am getting to la. I shall stop my nagging here. Apologies to be a nanny of some sort la.
Sam, KH... I need two of you to start gymming with me to prep for OSIM.
Lawrence and Ebnu, are we confirmed on Aviva? I need to plan for you guys yah..
Hong Jun, please make sure stroke is correct as you clock the distance. Try not to just do freestyle in every lap. Mix up all the strokes to get overall conditioning.
Benjamin and Jaslyn, as spoken before, from these two training sessions, I will like to presume that you two are power type athletes who can perform very well in sprint events. And that means you need to apply a lot of force in water, i.e there will be A LOT of resistance coming in your way if you don't correct the breathing technique.
Another flaw I saw in your stroke is that

1) Jaslyn kick too much

2) Benjamin is just fluttering the ankles and toes
The kick should be at max 3 beat per pull during slow to moderate effort swim like tonight.

And the kicks should start from the hips, not just move as fast as possible from the ankles. The ankles have very small muscles and will easily get injured when kicking that way.
"Moo"saic, You have to work harder on the other strokes to have an edge at your age of competitive swimming. It is not so much about freestyle only but you need to be well rounded so that your overall body will be better conditioned to move in the water. That will build you a base foundation that will help you a lot should you decide to pursue swimming in the near future more seriously in multisports.

Cheers
KK

In regards to Teck Beng's sharing.

Great thanks TeckBeng for the sharing on sculling..

My simple add on:
It is most impt in sculling for the palm and forearm to be pitched in the correct angle(opposite of direction of where we want to move to) and to relax at the end of each push phase in each direction.

My sincere Apologies to all who wasn't well taken care of in the team or neglected as the group grow larger.. Please raise your questions to me if you have any..those who asked me knows that i always gladly answer them with as much help as possible..

Also, Well said, lawrence on the need to self practice.. As of that, i need to give praise to at least Vincent, Teck beng, Ebnu, KH and Sam who has been doing their own practices in their own private time and has came to me with questions to ponder and discuss.. It has come up with very fruitful results such as TeckBeng's heightened body position awareness and vincent's pace awareness, Kh's improved swim technique endurance and sam's improvement in coaching and her own streamline maintenance.

I hope that the above encourages all of you to do even better in your swim practice! Even though the rest of you did not approach me for discussion, i'd believe that you still do a little more than just the wednesday swim session.. Even if it is just more reading or watching videos of swim on youtube..:)

Cheers
KK

Why my sculling don't move ?!?!

If you have the same problem as me, this video will explain in detail how to do sculling properly.

When do the sculling, my movement is only coming from the kick...I was doing it all wrong.




Hope this is helpful to you....Teck Beng

17112010 Swim Squad

Objective of training:
1) Introduce Circular lap swimming (sharing of lane with similar ability swimmers)
2) Introduce moderate effort base training swim (fat burning)
3) Celebrate Wilson's Birthday with the team's first 2.8km swim in 1 yr. =Pp

W/U:
200m Easy FS

Drills:
6x50drill+50 fs swim
1) 3 x Butterfly kick + breast pull
2) Right arm pull only
3) Left arm pull only
4) EVF Sculling + super light fs kick
5) Right arm pull Left breathe, change to Left arm pull Right breathe on 25m
6) Right arm pull Left breathe, change to Left arm pull Right breathe on 25m

M/S
4x100 as 2x(Easy,Medium)

3x200 as (Easy,Medium,Fast)

6x100 as 2x(Easy,Medium,Fast)

C/D
200 Mixed strokes

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Please note during the swim we did left turns, next time, we'll do right turns next time. =)

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Happy Birthday Wilson! :)
-Team Sapphire

Cheers
KK

PS - Thank you Sam, Gen and Patrick for the pool and especially Patrick for joining us to swim!

Strength Training (Brief How and Why)

Today's topic I'll touch on Strength Training and its effect on sports performance.

Before we go into the very conventional ways of thinking that….

Strength Training = Lifting heavy weights in the gym repeatedly until you feel pain, follow that by 1 min rest and do that for 'X' number of repetitions…

Lets think about what strength training actually does and how we can leverage on that for sports performance, specifically triathlon.

In summary, proper form of strength training will definitely aid in sports performance, and no elite sportsmen reach the podium without strength training. This is especially true in strength and power based sports (think Power lifting, 100m track sprints and contact sports like wrestling). However, we will learn how it can apply to cardio sports as well.

Like I've always shared, whatever we are doing, when we go down to the lowest level, it is always about muscles flexing and lengthening (yes, everything, even typing this post with my fingers!) and the heart and lung providing oxygen and blood being the medium of providing the needed fuel/nutrients.

So lets put the heart and lung out of the equation and zoom into the muscular aspect first.

What strength training does is that through Progressive Overloading, the muscle fibres will breakdown and reform to perform Specific Adaptation to the amount of load we put on it over a period of time.

In layman terms, Progressive Overloading refers to the amount of resistance, in addition to whatever we can handle currently, that we apply to our muscles.

Specific Adaptation refers to the process of your muscles growing stronger to do a specific movement that you've used to done the Progressive Overloading on.

With that in mind, we must then look further into Sports Specific Performance. Sounds similar to Specific Adaptation right? Because it is where Specificity will come into play.

Our body is made in a way that when you expose it out of a comfort zone, it will learn and it will adapt.

In the most extreme of example, if you have no clean food to eat and clean place to stay, you have to survive by eating cockroaches and live in unhygienic place, over time, your body will adapt and you will SURVIVE AND LIVE ON. That is provided the change is introduced over time in a Progressive manner.

Lets summarize again the points we've gone through so far.
The body will adapt to become better in handling a situation of change. The process of introducing the change, is called Progressive Overloading and the adaptation to the change is called Specific Adaptation.

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In the high level of sports performance, we can't take running as moving the body forward with your legs, and we can't take swimming as just using the arms to sweep through under the water and then your body will move forward as long as it is fairly streamlined.

It is true that we have to increase our arm power and back power so we can have a stronger pull in our swim. But does doing 20 pullups a day translate to a stronger pull in swimming? Or lets ask a more specific question, does the amount of strength that you gain from the adaptation of doing the 20 pullups a day translate FULLY, like 100% into swimming power?

Specific Adaptation states that we will get better at what we do as long as we kept doing it. A lot of people cannot perceive that it is a double edged sword. It is the same reasoning behind practice does NOT make perfect, practicing correctly makes perfect.

In order to get better in our sport, we need to understand the specific movements of each muscle in each specific movement that is required by the sport itself, before we can start training them to apply a higher amount of force in that specific movement.

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Let me digress into strength training movements in gym and their effects so that you gym goers can relate better. Generally we do single joint movements and multi joint movements in the gym with free weights and also machines like the smith machines.

A single joint movement such as dumbbell curls will train your biceps and depending on you do them standing or seated, you also may or may not train your muscles in your core to stand with stability while applying force to lift that dumbbell up with your arm flexion.

Take another single joint movement like your tricep extension (take your dumbbell, extend the arm above the head and start dropping the weight downwards then straighten the arm pressing the dumbbell upwards again), trains your tricep to become stronger in lifting a weight in that position.

So how good are they when we don't usually carry our grocery up and down like you were doing the dumbbell curls? How specific are they to your life? Do you do your swim by constantly flexing your elbows seated or standing and lifting the water up and down like your bicep curls? If not, I don't understand how they are to translate to swimming prowess since the application of force and stabilizer muscles used are completely different.

Multi joint exercises seem to have more benefits because they are more functional. An example like squatting a weight up seems to make more sense in our daily life (sitting on the chair and standing up is a squat). Cycling tend to benefit quite a bit from squats too but are they really that sports specific, I don't think so.

I use squats to help grandma and aunties to regain their ability to climb stairs properly and even stand up from their chairs on their own… But for bike strength and run strength, I rather hit the hills since they overload my muscles in the most specific way my sport requires them to exert force in, as in really cycling and running!

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Strength training does NOT have to come in the gym. It can happen on your bike, it can happen in your run and on the stairs, it can happen in your room and it can even happen when you go through your daily life just by carrying a heavier backpack. So, its time to think out of the box and throw whatever you know about gym training off the mind first.

Lets look back into sports specific performance.

1. To perform running, we need to keep the legs moving and keep the body in a more or less upright position and leaning forward fashion.
   
2. To perform a swim, we need to keep the body in a streamline position while applying force with our core and arms to pull ourselves forward.
   
3. To perform a biking, we need to keep the body in a aerodynamic position while spinning the pedals with force.
   

Do you see a trend? All the sports requires us to hold a position while applying force in a fixed angle repeatedly.

And the muscles that we use to hold that position is generally called stabilizer muscles (of course there are scientific names such as antagonist, fixators and synergies but I'm not here to impress).

Stabilizer muscles are the primary muscles we should take note of while doing strength training because if you cannot keep your body in the position that we need them to be while applying force, we will 1) lose out in streamlining, 2) lose out in aerodynamics, 3) lose out in run efficiency because of non proportionate weight distribution above our legs.

That brings us back to Specificity in strength training. When you do a squat to train your legs, your focus is to train your biking and running strength capacity… and when you do a pullup, you want to increase your swimming power, when you do a tricep press you want to improve your swimming's push phase but consider these:

1. Squat: Does your resistance come from the barbell on your shoulder when you bike?
   
2. Squat: Do you go into your aero position when you do the squat? Elbows on the pad and sitting on a saddle?
   
3. Pullups: Do you swim while hanging upright?
   
4. Tricep extension: Do you really push with your tricep only or do you rotate your core and pull your body forward with an anchor in your EVF?
   
5. Dumbbell curl: Do you swim with your fist clenched or fingers must hold a paddle shape?
   

Doing a pull up requires you to prevent your body from swinging forward and backward in air. Doing a squat require you to straighten your back and push a weight upwards. Doing a lunge require you to stride your legs forward with a weight by your side or a barbell on your shoulder. Specifically, does it help your run and your swim, I'd say no because of the different stabilizer used and also the angle of force application is different.

In summary, strength training in the gym can be done in the base phase of periodization training but once the training goes closer to the event (approx 3-6 months to race depending on distance of event), the strength training should occur specifically in the way you move your body for the event.

Again, why specific to the movement? There is also the phase where by your RELAX your muscles after each pull/stride/pedal… if you do it in the gym, how are you going to replicate the force application phase, timing and relaxation as per specific in the sport's required movement?

My advice to you is if you want to do strength training, study the below list of movements and how they are to be done in gym and think about how to replicate the movements, activating the same stabilizer muscles as you do when you're doing your swim, bike or run before you go and whack yourself with heavy weights. I will touch on the proper forms and also the difference between Training and Using them for performance if there are people who request that.

Just please remember that doing the movements with weight in the gym does not improve performance completely, because we still have the lung and heart aspect that is not covered in specific fashion (aerobic, anaerobic etc etc).

Freestyle Swimming (personally, I find that it is so hard because you can't hover in the air in that swim specific position and lying chest down on a chest means you're stable and you won't activate the core muscles needed like you were in the water:

• Arms:
  
  • Elbow flexion at catch
    
  • Wrist neutral and palm and fingers opened and placed together
    
• Legs
  
  • Straightened but relaxed throughout the whole kick movement
    
  • Slight knee flexion at downbeat of kick
    
  • Hip flexion at kick
    
  • Hip extension at kick
    
  • Plantar flexion at feet (Relax effort at up beat and exertion at down)
    
• Body
  
  • Stabilizing as one piece and isolated from the arm and leg movements
    
  • Ability to rotate from side to side
    
• Shoulder
  
  • Internal rotation at catch
    
  • Depressing of shoulder (opposite of shrugging) before the pull and push phase
    
  • Shoulder flexion when arms extended in front
    
  • Shoulder extension when catch and pull starts
    

Biking (easier to train):

• Arm
  
  • Elbow flexion and Holding the position of aerobar (Specific width to your set up) or your road bar
    
  • Relaxing on that position while holding your core tight
    
• Shoulders
  
  • Holding position of shoulder flexion at 90 degrees
    
• Legs
  
  • While holding a aero position, do the following:
    
    • Knee flexion
      
    • Knee extension
      
    • Hip flexion
      
    • Hip extension
      
    • Dorsi flexion
      
• Body
  
  • Just holding a tight core
    

Running

• Arms
  
  • Elbow flexion
    
• Shoulders
  
  • Swinging of flexed arms (shoulder flexion and shoulder extension)
    
  • Keeping shoulder depressed and prevent shrugging
    
• Legs
  
  • Hip flexion to a specific height and degree required of your swim
    
  • Hip extension
    
  • Knee flexion (when you lift your heels off the floor)
    
  • Feet Dorsi Flexion to neutral plane to the floor
    
  • Repeat in an alternate legged manner
    
• Body
  
  • Keep the torso from swinging from side to side
    
  • Keep torso extended and straight while doing the leg movements
    

Cheers
KK