Foreword | p. vii |
Preface: The 11 -Year-Old Girl | p. ix |
Acknowledgements | p. xiii |
Getting Started | p. 1 |
How to Use This Book | p. 3 |
Introduction to Freestyle Swimming | p. 9 |
Swimming Equipment | p. 15 |
The Three Keys to Better Freestyle Swimming | p. 21 |
Technique | p. 25 |
What Makes an Efficient Freestyle Stroke? | p. 27 |
Stroke Flaws - Cause and Effect | p. 29 |
Breathing | p. 31 |
Body Position | p. 41 |
Leg Kick | p. 45 |
Posture and Alignment | p. 53 |
Rotation and Arm Recovery | p. 61 |
Hand Entry | p. 69 |
Catch and Pull-Through | p. 75 |
Stroke Rate Development | p. 95 |
The Science Behind an Efficient Freestyle Stroke | p. 101 |
Performing Your Own Video Analysis Session | p. 109 |
The Swim Types System | p. 117 |
The Arnie | p. 127 |
The Bambino | p. 131 |
The Kicktastic | p. 135 |
The Overglider | p. 139 |
The Swinger | p. 145 |
The Smooth | p. 151 |
Training | p. 157 |
The Importance of Fitness Training | p. 159 |
Balancing the Different Types of Fitness Training | p. 163 |
A Simple Skeleton Structure for Your Swimming Month | p. 169 |
Finding Your Critical Swim Speed | p. 173 |
Pace Awareness in the Pool and Open Water | p. 183 |
Dry-Land Conditioning | p. 187 |
Prevention and Management of Shoulder Injuries | p. 199 |
Pool Skills | p. 213 |
Nutrition for Longer Sessions and Races | p. 219 |
Keys Open Water | p. 223 |
The Importance of Open Water Skills | p. 225 |
Managing Anxiety | p. 227 |
Swimming Straighter | p. 229 |
Drafting Effectively | p. 233 |
Turning Around Buoys | p. 239 |
Better Wetsuit Swimming | p. 241 |
Adapting Your Stroke to a variety of Conditions | p. 247 |
Appendices | p. 251 |
Swim Smooth Drills | p. 253 |
Swim Type Stroke Correction Processes | p. 277 |
Training Sessions | p. 297 |
Index | p. 311 |
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