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THE NON TRADITIONAL LORE OF SWIMMING - Step by Step Race-Pace Technique Instruction
INTRODUCTION
INTRODUCTION (2:39)
WHAT IS A MACROCYCLE, A MICROCYCLE AND HOW TO IMPLEMENT IT.
WHAT IS A MACROCYCLE, A MICROCYCLE AND HOW TO IMPLEMENT IT (5:25)
A BUTTERFLY TECHNIQUE MACROCYCLE
BUTTERFLY: MICROCYCLE 1 - STREAMLINE (10:24)
BUTTERFLY: MICROCYCLE 2 - BREATHING (9:46)
BUTTERFLY: MICROCYCLE 4 - END OF STROKE (6:10)
BUTTERFLY: MICROCYCLE 5 - POWER PHASE (7:19)
BUTTERFLY: MICROCYCLE 6 - INITIAL ACTION (4:57)
BUTTERFLY: MICROCYCLE 7 - RECOVERY (5:19)
BUTTERFLY: MICROCYCLE 8 - KICKING (7:23)
A BACKSTROKE TECHNIQUE MACROCYCLE
BACKSTROKE: MICROCYCLE 1 - STREAMLINE (7:17)
BACKSTROKE: MICROCYCLE 2 - BREATHING (6:17)
BACKSTROKE: MICROCYCLE 3 - BODY ROLL (5:19)
BACKSTROKE: MICROCYCLE 4 - END OF STROKE (5:11)
BACKSTROKE: MICROCYCLE 5 - POWER PHASE (7:01)
BACKSTROKE: MICROCYCLE 6 - INITIAL ACTION (7:39)
BACKSTROKE: MICROCYCLE 7 - RECOVERY (7:07)
BACKSTROKE: MICROCYCLE 8 - KICKING (7:35)
A BREASTSTROKE TECHNIQUE MACROCYCLE
BREASTSTROKE: MICROCYCLE 1 - STREAMLINE (6:56)
BREASTSTROKE: MICROCYCLE 2 - BREATHING (9:26)
BREASTSTROKE: MICROCYCLE 4 - END OF STROKE (7:03)
BREASTSTROKE: MICROCYCLE 5 - POWER PHASE (4:44)
BREASTSTROKE: MICROCYCLE 6 - INITIAL ACTION (5:44)
BREASTSTROKE: MICROCYCLE 7 - RECOVERY (6:53)
BREASTSTROKE: MICROCYCLE 8 - PROPULSIVE KICK (8:02)
A FREESTYLE TECHNIQUE MACROCYCLE
FREESTYLE: MICROCYCLE - STREAMLINE (4:47)
FREESTYLE: MICROCYCLE 2 - BREATHING (6:34)
FREESTYLE: MICROCYCLE 3 - BODY ROLL (8:02)
FREESTYLE: MICROCYCLE 4 - END OF STROKE (6:52)
FREESTYLE: MICROCYCLE 5 - POWER PHASE (7:39)
FREESTYLE: MICROCYCLE 6 - INITIAL ACTION (6:59)
FREESTYLE: MICROCYCLE 7 - RECOVERY (6:37)
FREESTYLE: MICROCYCLE 8 - KICKING (10:29)
STARTS (DIVES)
THE START (DIVE) (8:44)
BACKSTROKE START (3:11)
BREAK-OUTS
BACKSTROKE BREAKOUT (2:18)
TURNS
FLY AND BREAST TURN (5:45)
BACKSTROKE TURN (4:30)
BACKSTROKE TURN (2ND VERSION) (4:33)
FREESTYLE TURN (3:54)
IM CROSSOVER TURN (3:41)
BACKSTROKE: MICROCYCLE 5 - POWER PHASE
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