Freestyle swimming can not be separated from body side turning. Body side turning can be divided into shoulder side turning in the upper body and hip side turning in the lower body. The former serves the water stroke, while the latter serves the kick kick. Through the connection of the waist and abdomen core strength connecting the upper and lower body, the water stroke and kick are combined to produce efficient swimming. At the same time, freestyle also has grade standards.
Freestyle 100m Level Standard Table
First class athletes:
Men: 55 seconds 50 (long pool)/54 seconds (short pool).
Women: 1 minute 02 seconds 50 (long pool)/1 minute 01 seconds (short pool).
Second-grade Athlete:
Men: 1 minute 05 seconds (long pool)/1 minute 03 seconds 50 (short pool).
Women: 1 minute 13 seconds (long pool)/1 minute 11 seconds (short pool).
Third-grade Athlete:
Men: 1 minute 22 seconds (long pool)/1 minute 20 seconds 50 (short pool).
Women: 1 minute 34 seconds (long pool)/1 minute 33 seconds (short pool).
How to turn in freestyle
Use the treading water technology to stop and stay in place, and at the same time, rotate the body through the coordination of hands and feet. In fact, the roll technique is not only used to go to the side, roll in the middle, and then use the backstroke technique to swim back.
For many beginners, they may feel at a loss for many basic operations. In fact, this is the reason why they are not familiar with water, which means that they still need a lot of time to practice and adapt, and constantly challenge various movements in the water. Only in this way can you swim as happily as a fish in water.
How freestyle tightens the core
Symmetry of head and body: the head should be symmetrical with the body to avoid swinging from left to right, which can ensure body balance and reduce energy waste.
Trunk stretching and straightening: keep the trunk stretching and straightening when swimming, so as to better maintain the horizontal posture, the so-called "super straight" state.
Linkage between chest and abdomen: In the water stroke, you should feel the linkage between chest and abdomen. This feeling can be trained by lifting the board and kicking.
Waist twisting: There should be a clear sense of waist twisting when paddling, which can drive the movement of shoulders and arms.
Adjustment of breathing mode: The breathing rhythm of deep breathing and shallow breathing helps to exercise the abdominal muscles and pelvic floor supporting muscles, which is very important for forming the "core" strength.