freestyle changelog

- do only arms, with face 45 deg instead of full down. breathe on every 5th, so i breath on alternate sides.
- feel the water at the feet, both at the soles and on top when kicking so i know where i'm pushing the water.

butterfly chronicles

• dolphin kicks - keep arms forward and apart, use abs to stabilize upper body and control kicks, which we do in sets of 2 : big kick, small kick, big kick, small kick
  

freestyle changelog

• breathe on every 3 - breathe on left, rest, rest, breathe on right, rest, rest, breathe on left. mirror what is done well at one side onto the other.
  
• keep high elbow for hard stretched forward while breathing on the other side.
  
• lie on stretched hand to breathe instead of raising head.
  

freestyle changelog

- keep abs stable, and kick with legs together to go through the leg fin motion.
- arms to reach forward and keep arch
- twist in a way such that body can make way for arms to sweep all the way back

freestyle changelog

- swimming 1k of breast seems to improve freestyle stroke count later?
- as usual stretch forward! when hand enters the water
- twist!

butterfly chronicles

- dolphin kick from the abs. hold the abs at a fixed position, and whip the rest of the body for the kick.

butterfly chronicles

- underwater butterfly. try to run through the whole motion pictured in your head, floating at a level such that you don't actually exit the water surface when doing they fly. feel the energy and rhythm of the motion.

freestyle changelog

- practise breast stroke. keep body floating at a fixed level, like a log floating in the water, keeping a streamlined form. When breathing, use arms to push water so that only the upper body comes out of the water - keep the lower body floating at the same level. After breathing, plunge head into the water back to the original level to restore streamline form, such that the whole horizontal flow of motion cutting through the water does not get disturbed. this is to practise maintaining the floatation level in the water and keeping the legs at a comfortable level. if the legs are not at a comfortable level during freestyle, its energy would be disjointed and become ineffective.

- keep legs floating at a level so that kicks are near the water surface, thereby sinking waist slightly.

- overcompensate for this by using bold strokes for the upper body, twisting and stretching forwards in a somewhat exaggerated manner - which in effect create the arch at the upper body.

butterfly chronicles

- keep breath stable during reverse dolphin, just like while underwater dolphin kicks; breathe inwards into the diaphragm and then outwards; keeping enough breath to use for flotation.

- keep face stable, looking upwards and keep track of the water surface

- feel the whip of the whole body

- surface like a reverse breast stroke, but time entrance so that dolphin kick can resume naturally

freestyle changelog

- tuck in abs like dolphin kicks to allow energy from legs to be effective.