IT'S A DAY OFF; DO ANOTHER OPTIONAL T-15 SWIM IF YOU WISH:
Your next three focus points are the Marionette High Elbow Recovery, the Laser Beam Body-Roll Trigger, and the Hip Snap Power Surge.
MARIONETTE:
Imagine you're a marionette with a string attached to the elbow of your recovering arm (the arm coming out of the water after completing a stroke). The puppeteer pulls that string to lift your arm out of the water. Your elbow goes straight up; your forearm and hand hang down relaxed from the elbow, with your fingertips near the water surface close to the body. As the elbow travels toward the front of the body, your hand follows a nearly straight line forward to the entry point, staying close to the water surface and to your body. Just as your elbow passes your head, the string breaks and your whole arm falls forward into the water, with the recovering hand headed toward your extended hand.
LASER BEAM BODY-ROLL TRIGGER:
This focus point helps you with the timing of your body roll. Imagine a laser beam stretching across your lane at the front edge of your head, about 6" above the water surface. As the puppeteer lifts your elbow by the string, you should stay on your side with your other hand fully extended. As the recovering arm moves forward, the rest of you stays exactly where it is. When the recovering hand cuts through the laser beam, this is the trigger for you to start rolling. As you start rolling, your recovering hand continues forward, through the water surface to full extension, while your extended arm starts to take a stroke.
HIP SNAP POWER SURGE:
The hips are the secret to going faster. The faster you get from one side-lying position to the other, the faster you can go. So the hip snap power surge focuses on where your power comes from. Think about starting the roll from your hips, and see how quickly you can get your belly button to switch from facing one side wall to facing the other side wall.
|
Shopping:
(what is this?)