Fitness
Fitness
Diving Board
Q & A
Attitude
Ten Training Habits
Support your Teammates
Positive Personal Attitude
Effort
Listening
Be on time
Be informed
Streamlines
Turns
Finishes
Wall to Wall
Skills
Watch the FUF Lesson Swimmers...
BACKSTROKE SKILLS
Backstroke Whistle Commands Video
Short whistles = Get Ready
First long whistle = Step in
Second long whistle = Feet (Place your feet.)
Starter Command = "Take your mark."
Start Signal = "Beep" or "Go!"
Streamline kick past flags.
Start swimming (one arm).
Swim for good times!
printer-friendly skills sheets
Backstroke Starts
Backstroke Finishes Video
Flags are 5 yards/meters from the each end of the swimming course.
Learn your backstroke stroke count from the flags to the wall.
The flags are saying, "Speed up! The wall is coming!"
Finish with hips high and a strong kick. Touch the wall below the surface of the water.
Always practice backstroke finishes at race pace.
Swim for good times!
Count & Confidence
You can do it! Swim for good times!
Watch the Olympians...
Watch this YouTube video of the Men's 200 Backstroke at Rio from the Olympic Channel to see Olympians demonstrate these skills.
Whistle Commands & Start :45
Turns: 1:40, 2:10, 2:40
Finish 3:05
FREESTYLE SKILLS
F - Flip fast!
L - Line up straight
I - Invert during streamline
P - Proceed in the opposite direction
S - Swim for good times! (maximize wall speed)
Put your head down and speed up at the flags - no breathing inside the flags.
Touch the wall with your body and arm fully extended, on your side, under the surface of the water.
Practice makes habit. Execute a great freestyle finish every wall, every time. You can do it!
Watch the Olympians...
Watch this YouTube video of the women's 200 freestyle final at Rio from The Olympic Channel and this YouTube video of the men's 100 freestyle from London, also from The Olympic Channel to see Olympians demonstrate freestyle skills.
Video #1 Women's 200 Free
Whistle Commands & Start: 3:05
Turns: 3:45, 4:17, 4:45, and 5:55 (replay)
Finish: 5:15
Video #2 Men's 100 Free
Whistle Commands & Start: 2:35
Turn: 3:35 and 4:50 (replay)
Finish: 4:00 and 5:03 (replay)
Review Videos
Oops! I've been informed this is actually Test #6. Sorry I mistitled. Lessons still good.