jim fowlie snsw / nswis jim fowlie head coach new south wales institute of sport swimming new south...
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Jim FowlieSNSW / NSWIS
Jim FowlieJim FowlieHead Coach Head Coach
New South Wales Institute of SportNew South Wales Institute of SportSwimming New South WalesSwimming New South Wales
Jim FowlieSNSW / NSWIS
ConceptsConcepts Butterfly is the second fastest Butterfly is the second fastest
swimming stroke for humans swimming stroke for humans because of two reasons:because of two reasons:
1 – “Explosive Propulsive Phase” - When swum 1 – “Explosive Propulsive Phase” - When swum properly, Butterfly uses the whole body properly, Butterfly uses the whole body symmetrically, to generate the leverage and symmetrically, to generate the leverage and muscular power to lift the swimmer upward and muscular power to lift the swimmer upward and forward in the water.forward in the water.
2 – “Transfer of Momentum” – Again, when swum 2 – “Transfer of Momentum” – Again, when swum properly, Butterfly uses momentum to throw the properly, Butterfly uses momentum to throw the body forward and dive at the top of the stroke, body forward and dive at the top of the stroke, into the next stroke cycle.into the next stroke cycle.
Jim FowlieSNSW / NSWIS
Kicking and Balance:Kicking and Balance:
An effective butterfly kick is critical for establishing An effective butterfly kick is critical for establishing balance, stability and propulsion in the water. balance, stability and propulsion in the water.
Kicking with and with out a board, on the side, back and Kicking with and with out a board, on the side, back and front are essential to developing a good kick. front are essential to developing a good kick.
Ankle flexibility is an essential part of kicking. Ankle flexibility is an essential part of kicking. Kicking on the back takes advantage of the stretch reflex Kicking on the back takes advantage of the stretch reflex
action and provides stability and balance. action and provides stability and balance. Start all kicking drills using 25’s or shorter distances, to Start all kicking drills using 25’s or shorter distances, to
help catch the balance using higher speeds.help catch the balance using higher speeds.
Jim FowlieSNSW / NSWIS
Entry – Catch – KickEntry – Catch – Kick
Soft Entry and Strong Soft Entry and Strong CatchCatch High elbows, thumbs downHigh elbows, thumbs down Hands shoulder width Hands shoulder width
apartapart Finger tips to elbows one Finger tips to elbows one
paddlepaddle Head forwardHead forward
Press with the “T”Press with the “T” Surf on your faceSurf on your face
Kick!Kick! Hips upHips up
LeverageLeverage Lean on the armsLean on the arms
Jim FowlieSNSW / NSWIS
Out Sweep Out Sweep
Out SweepOut Sweep Press with the face and Press with the face and
chestchest StretchStretch Use the whole paddle – Use the whole paddle –
fingers, hands, forearmsfingers, hands, forearms Hands down and outHands down and out
Kick!Kick! Finish Kick down – full Finish Kick down – full
extensionextension Hips upHips up
Jim FowlieSNSW / NSWIS
In SweepIn Sweep In SweepIn Sweep
The fingers point to the The fingers point to the bottombottom
Thumbs touch, under Thumbs touch, under the belly….higher the the belly….higher the betterbetter
Lead with the top of the Lead with the top of the head – Blowing outhead – Blowing out
KickKick Kick UP!Kick UP!
Pull up on the back of Pull up on the back of the legs.the legs.
Load, stretch ReflexLoad, stretch Reflex
Jim FowlieSNSW / NSWIS
Back Sweep - KickBack Sweep - Kick Push Back / Sweep Push Back / Sweep
away – Explosive!away – Explosive! Critical phaseCritical phase Elbows inElbows in Fingers point downFingers point down
Shoulders liftingShoulders lifting Chin forwardChin forward Blow outBlow out
KickKick Down from hips to the Down from hips to the
toestoes Explosive! Powerful!Explosive! Powerful!
Jim FowlieSNSW / NSWIS
RecoveryRecovery Roll / Throw the ArmsRoll / Throw the Arms
Recover lowRecover low Lift from the elbowsLift from the elbows
Lead with the HeadLead with the Head Breath Breath easyeasy and and
ForwardForward ““Chin Low”Chin Low”
Kick UP!Kick UP! Pull up on the back of Pull up on the back of
the legs.the legs. Load, stretch ReflexLoad, stretch Reflex
Jim FowlieSNSW / NSWIS
Movements of the knee Movements of the knee
Knee flexion and Knee flexion and extension generate extension generate the majority of the majority of force during force during underwater kickingunderwater kicking
Hyperextension of Hyperextension of the knee is a major the knee is a major factor in effective factor in effective underwater kickingunderwater kicking
Hyperextension of the knee
Jim FowlieSNSW / NSWIS
Knee Flexion and Extension Knee Flexion and Extension in World Record Holdersin World Record Holders
Thomas Ruprath
Michael Phelps
Courtesy of JOHN FOWLIE
Jim FowlieSNSW / NSWIS
Knee Flexion and Extension in Knee Flexion and Extension in Developmental AthletesDevelopmental Athletes
Courtesy of JOHN FOWLIE
Jim FowlieSNSW / NSWIS
Ankle FlexionAnkle Flexion
• Dorsiflexion and plantar flexion are key components of underwater kicking.
Most of the best underwater kickers are hyper mobile in their ankles.
This allows the swimmer to continue the propulsive kicking motion longer
Jim FowlieSNSW / NSWIS
Ankle Flexion and Extension Ankle Flexion and Extension World Champion World Champion
Natalie CoughlinNatalie Coughlin
Approximate active range of motion: 80 degrees!!!
Courtesy of JOHN FOWLIE
Jim FowlieSNSW / NSWIS
Ankle Flexion and Ankle Flexion and Extension Developmental Extension Developmental
AthleteAthlete
Approximate active range of motion: 25 degreesCourtesy of JOHN FOWLIE
Jim FowlieSNSW / NSWIS
Underwater KickingUnderwater Kicking Tight ArmsTight Arms
Squeeze the earsSqueeze the ears Palm over back of handPalm over back of hand Push head back into arms Push head back into arms
Higher skill level – use Higher skill level – use larger kick and start larger kick and start earlierearlier
Lower skill level – use Lower skill level – use smaller kick and higher smaller kick and higher frequency. Wait until frequency. Wait until slowing down on push slowing down on push off before starting kick.off before starting kick.
Kick through Break out Kick through Break out and into first stroke!and into first stroke!
Jim FowlieSNSW / NSWIS
KickingKicking Most significant difference in USA Most significant difference in USA
Men’s swimming between 2000 Men’s swimming between 2000 and 2004.and 2004.
Rick Demont – Uni. of Arizona. Rick Demont – Uni. of Arizona. Swim with short fins + 6 beat kick!Swim with short fins + 6 beat kick!
Caitlin McCLatchey –Caitlin McCLatchey –10 x 200 free – 2:50 (HR 140 – 180)10 x 200 free – 2:50 (HR 140 – 180)+ 3 x 100 kick – 2:00 1:24/1:20/1:13+ 3 x 100 kick – 2:00 1:24/1:20/1:13
Kate Zeigler – World Champ’s Kate Zeigler – World Champ’s 400 Free – 800 Free introduced kick400 Free – 800 Free introduced kicktempo change from 2 beat to ‘soft’ 6 tempo change from 2 beat to ‘soft’ 6
beatbeatkick to ‘hard’ 6 beat kick.kick to ‘hard’ 6 beat kick.
International standard?International standard?2000 meter kick sets alternate days2000 meter kick sets alternate days100’s – start at 1:30 and descend100’s – start at 1:30 and descend50’s – start at 42 and descend50’s – start at 42 and descendBest? 100’s – 1:04 Thorpe and KlimBest? 100’s – 1:04 Thorpe and Klim
50’s – 27.8 Popov50’s – 27.8 Popov
Kicking in warm up? 1300 swimmers in 20 lanes65 swimmers per lane
Jim FowlieSNSW / NSWIS
KickingKicking Japanese orientation – learn to Japanese orientation – learn to
swimswim Training – Training –
Kicking is pure determination!Kicking is pure determination! Keep hips up, kick from CoreKeep hips up, kick from Core Keep repetition - distances short and Keep repetition - distances short and
fast, then build up to continuous 2km fast, then build up to continuous 2km setssets
Frequency – every session? Every Frequency – every session? Every morning? 20%?morning? 20%?
Upper body stabilityUpper body stability Vertical kickingVertical kicking Underwater kickingUnderwater kicking
Jim FowlieSNSW / NSWIS
Competitive TrainingCompetitive Training Michael Phelps – 2003Michael Phelps – 2003
2001 – 2002 – Winter – approx. 30 morning sessions2001 – 2002 – Winter – approx. 30 morning sessions 2000 yards backstroke swim – 15 underwater kick, 6 strokes, 3 breaths 2000 yards backstroke swim – 15 underwater kick, 6 strokes, 3 breaths
and turn. RPE – low, Respiration rate – very low at conclusion. Heart Rate and turn. RPE – low, Respiration rate – very low at conclusion. Heart Rate under 140 under 140
2002 2003 – Winter – 3/wk x 6000 yds. Kick sets2002 2003 – Winter – 3/wk x 6000 yds. Kick sets Santa ClaraSanta Clara
World Record 200 IM – 21 days before World’sWorld Record 200 IM – 21 days before World’s World Championships - 2003World Championships - 2003
14 Swims / 5 World Records 14 Swims / 5 World Records All lAll lactates under 11.0 – actates under 11.0 –
200 Fly - 6.0 / 100 Fly - 10.6 / 200 IM - 10.5200 Fly - 6.0 / 100 Fly - 10.6 / 200 IM - 10.5 USA Nationals – Maryland - 2003USA Nationals – Maryland - 2003
100 Free - La 7.6100 Free - La 7.6 200 Back – La 11.0 200 Back – La 11.0 200 IM – La 8.0 - World Record200 IM – La 8.0 - World Record
4 Days off – Start Olympic Preparation4 Days off – Start Olympic Preparation
Jim FowlieSNSW / NSWIS
Dry LandDry Land Michael PhelpsMichael Phelps
program change 3 ½ program change 3 ½ years ago dry land years ago dry land program change. Move program change. Move from Baltimore to Univ. from Baltimore to Univ. MichiganMichigan
strength endurance to strength endurance to maximum strength maximum strength programprogram
Lactate’s –Lactate’s – 2003 – 6.0 – 10.62003 – 6.0 – 10.6 2007 – 16.0 - +?2007 – 16.0 - +?