The Science of Swimming Freestyle: Stroke-Specific Training
In this group class, we’ll be going through freestyle stroke-specific exercises and movements that will build muscle memory for good technique that will transfer to the water.
Pamela
Average rating:
5.0
Number of reviews:(3)
What's included
8 live meetings
4 in-class hoursAssignments
1 hour per week. includedProgress Report
includedClass Experience
Beginner - Intermediate Level
🤩 New to Outschool? Use code Pamela8OUTRE20 to get $20 off this class. In this class, we’ll be taking specific skills of the freestyle stroke and practicing them on land. The swim specific movements help to develop muscle memory and proper technique. We will focus on stability and working on engaging the core for a tight, strong body and proper positioning in the water. This type of training/practice has a higher correlation to faster times than general exercising. Our classes will be a bit different each time but we will be focused on the following throughout the weeks; 1. Kicking 2. Core activation 3. Stroke specific exercises for the pull 4. Stability We will take the key performance factors of the stroke and do movements that help your swimmer understand why form is important and how doing it properly in the water makes a difference with regard to efficiency, propulsion, and reducing the risk of injury. Swimming is all about science. This is what you can expect from the classes. 5 minutes Activation: We’ll start with a quick activation to get the body moving and warmed up.
Learning Goals
The path of an effective and powerful pull (arms)Timing of the breath and proper form (breathing)
Syllabus
8 Lessons
over 8 WeeksLesson 1:
Freestyle body position
Proper head position to achieve great body position in the water 30 mins online live lesson
Lesson 2:
Freestyle extension and catch
Proper form to begin the pull, early vertical forearm 30 mins online live lesson
Lesson 3:
Freestyle pull
Proper technique to gather the water and complete the pull 30 mins online live lesson
Lesson 4:
Freestyle pull
Putting the stroke together; catch and pull 30 mins online live lesson
Other Details
Parental Guidance
Safety is always the top priority when doing anything physical. The movements we’ll be doing are not strenuous but I always caution my athletes before every class to stop and tell me if they feel any pain.
Please make sure that you have an open, clutter-free space for the athlete to move freely (no coffee tables, nothing lying around that could be tripped on etc.). Wear proper footwear and clothes, have a water bottle, use of a yoga mat if your athlete is working on a very hard surface.
It is important that your athlete follows directions well and goes at my pace.
I will be using YouTube videos at times to help demonstrate good technique. No subscription is required. All content is suitable for children.
Pre-Requisites
This class is for swimmers who swim competitively or anyone who enjoys freestyle (front crawl) and wants to improve technique, prevent injury and swim more efficiently.
Supply List
*a little bit of space to move around *water bottle *running shoes *comfortable clothes for easy movement and light exercise Optional: if you’re on a hard surface you may want a yoga mat to lie on or kneel on
Teacher expertise and credentials
Non-US Teaching Certificate
I have 8 years of coaching experience. I am certified at swim coaching level 1 and have been trained at level 2. Currently, I’m the head coach of our swim club and I train swimmers on all 4 competitive strokes (freestyle, breaststroke, backstroke and butterfly).
I have done zoom dry land sessions for my club’s swimmers recently and have found them to be very effective as a way to improve technique and develop muscle memory to form good habits. Reviews
Live Group Course
$13
weekly or $100 for 8 classes1x per week, 8 weeks
30 min
Live video meetings
Ages: 11-16
4-10 learners per class
