The Swimming Triangle

The Swimming Triangle by Nick Baker Head Coach Peak Performance Swim Camp Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker The Technical “Research has shown that the best swimmers in the world enjoy up to a 70% technical advantage over their competition.” Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Turn Teaching Bundle - Before The Wall 1. Maintain flow into wall. 2. Plan turn from backstroke flags. 3. No breathing on last stroke into the wall to maintain near-horizontal body position. 4. Recovery arms should land in the water no less than 6 inches away from wall. 5. If the edge of the pool is at water level, execute a grab turn; if turning on a bulkhead, use a flat handed turn. Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Turn Teaching Bundle - At The Wall 1. Light touch with two hands at same time minimal elbow bend. 2. Touch wall at the surface, not below the surface. 3. Avoid temptation to rest on the wall. 4. Drive turning elbow towards opposite wall. 5. Drive knees toward the wall. 6. Keep chin on chest. 7. Feet land on wall at 10:30 or 1:30. Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Turn Teaching Bundle - At The Wall 8. Face moves from face down to face up position. 9. Second arm leaves wall imagine karate chopping shoulder. 10. As second arm leaves wall, body drops below surface. 11. Set body in sideways power triangle position. Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Turn Teaching Bundle - Off The Wall 1. 7 Squeeze Streamline. 2. Choose ideal blast-off angle. 3. Blast off wall on side, one shoulder directly above the other, or slightly toward chest. 4. Ride wall speed before initiating kick. 5. Body Whip off wall - 20–25 kicks in 10 seconds. 6. Minimize knee bend. 7. Kick-count to determine break-out point. Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Turn Teaching Bundle - Off The Wall 8. Diaphragmatic breathing off wall. 9. Pull, don’t kick to the surface. 10. No breathing first stroke. Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Start/Front Teaching Bundles: 1. 2. 3. 4. 5. On The Block Take Your Mark Blast Off/Flight Path/Splash Down Underwater Break Out X 5 Coaching Points = 25 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Start/Back Teaching Bundles: 1. On The Block 2. Take Your Mark 3. Blast Off/Flight Path/Splash Down 4. Underwater 5. Break Out X 5 Coaching Points = 25 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Start/Relay Teaching Bundles: 1. 2. 3. 4. On The Block Blast Off/Flight Path/Splash Down Underwater Break Out X 5 Coaching Points = 20 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Backstroke Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Breaststroke Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Freestyle Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly/Backstroke Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Backstroke/Breaststroke Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Backstroke/Freestyle Turn Teaching Bundles: 1. Before The Wall 2. At The Wall 3. After The Wall X 5 Coaching Points = 15 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Butterfly Teaching Bundles: 1. 2. 3. 4. 5. 6. 7. Body Position Entry Pull Recovery Breathing Cycle Kick Timing X 5 Coaching Points = 35 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Backstroke Teaching Bundles: 1. 2. 3. 4. 5. 6. 7. Head Position Body Position Kick Entry Pull Recovery Timing X 5 Coaching Points = 35 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Breaststroke Teaching Bundles: 1. 2. 3. 4. 5. 6. Body Position Pull Breathing Cycle Shoot Kick Timing X 5 Coaching Points = 30 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Freestyle Teaching Bundles: 1. 2. 3. 4. 5. 6. 7. 8. Head Position Body Position Kick Entry Pull Recovery Breathing Cycle Timing X 5 Coaching Points = 40 Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker Finishes • • • • Butterfly Finish: Backstroke Finish: 5 Coaching Points 5 Coaching Points Breaststroke Finish: 5 Coaching Points Freestyle Finish: 5 Coaching Points GRAND TOTAL: 345 Coaching Points Copyright © 2008 Peak Performance Swim Camp Speaker: Nick Baker