Training Commitments - County

For every length in training:  

Pushing Off

1. Use the clock – go on the exact time to help your teammates.  Every 5 secs, not every 4 or 6.
2. Push off properly – practice your turn movement every push off.
3. STREAMLINE – practice, practice, practice…
4. Fast dolphin kicks till your FEET reach past the flags, EVERY time.
5. Never breathe in the red zone – flags to wall to flags.  Never breathe on your first stroke

Tumble Turns

1. ACCELERATE into every turn
2. HEAD DOWN into your turns – eyes down, drive your head steadily below the surface to start the turn, tuck your chin to your chest
3. PRESS your hands down/towards your face – never “spin your arms”
4. DRIVE your knees to your chest for a fast-spin tumble turn
5. Push off on your back in perfect streamline