Swimisodes - Backstroke Starts
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- Опубликовано: 6 апр 2015
- #swimisodes Gary Hall Sr. coaches us through a perfect technique for your best backstroke starts like we do at Race CLub swim camps: theraceclub.com/swim-camps/ In order to perfect backstroke starts, the feet position and pull up are critical to achieving success in the four different phases of the start; the launch, the entry, the underwater propulsion and the breakout.
World Champion Junya Koga shows us both the incorrect and correct feet positioning while Gary Hall Sr. explains why correct feet positioning matters in the start, launch and entry. Junya also demonstrates the difference between an incorrect body position at “take your mark” and a perfect one. Setting yourself up for a perfect start is not easy, but with practice can become the fastest swim technique for backstroke starts.
When the tips of the fingers enter the water on backstroke starts, an elite swimmer is nearing 10 miles per hour. Watch as Junya takes advantage of that speed gained in the air from the launch and how he manages to sustain his speed when he enters the water and starts his propulsion. Having a 'no splash' entry is the secret to keeping that momentum, with as little drag as possible. The Fifth Stroke, dolphin kick, can help you win or lose races, depending on its strength. Junya starts his dolphin kicks right away and at a perfect depth in the water. As he breaks out, the momentum from his start is still in effect, helping him explode through the breakout.
Junya is a master at the backstroke start. It is beautiful to watch his clean entry, the raw power of his kick, his streamlined position throughout the underwater, and his seemingly effortless technique at breakout. To attain this level of speed, one must practice backstroke starts often, paying attention to all of the important details.
Thanks for watching!
vist us online: www.theraceclub.com
Producer/Director/Editor: Richard Hall
Writer/Narrator: Gary Hall Sr
Cinematographer: Frazier Nivens
Live Sound: Gustavo Moller
Jib Operator: Mikey Montoya (Jib and Co)
Underwater Housing: AquaVideo
Filmed at our training facility Founders Park Islamorada, FL MM87
Swimmers of all ages and abilities come from all over the world to the Race Club swim camps to improve their swimming technique. Join us! theraceclub.com/swim-camps/ 
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This really helps I’ve been stressing over my backstroke starts thanks coach
Glad to help!
Woow, I improved my skills just watching you!! Perfect coach!
Thanks Rodrigo! That means a lot to us
This really helped me as I'm in a 50m backstroke race and a 25m backstroke relay on Tuesday! I've been having some difficulty as I don't know how to kick before a breakout properly... lol
Junya is ballet in the water. Beautiful technique.
Ooooh, what were your times? How old were you?
The details are wonderful and the player is so cool!
I was fascinated all the time!!!
watching Junya is like a great ballet in the water!
Being a Freshman and 1st year competitive swimmer this video helped a lot. My coaches had a hard time trying to improve my back starts, but after watching this video repeatedly it has improved so much. Thank you!
Thanks for watching! We've seen a lot of our campers improve tremendously learning these techniques!
Love your videos Becuase it helps me improve in each and every stroke I practice !
Thank you!!
Wow that start was beautiful 😮
Ballet in the water. Junya is one of the best!
greate footage, depicting the elegance of swimming
Thank you!!
Great, thanks!
👌
Espectacular!🤗💖
Gracias, Maria!!
so beautiful entry~
Like a ballet in the water!
Beautiful video
Thank you!
This is so helpful! Thank you.
You are welcome!!
beyond perfection !
We agree. Great start.
Very good video.
Thanks for watching!
So Majestic
Thanks!
Excellent
Thank you so much 😀
Beautiful start off
+Nicole XU Thank you!
nicely done
Thanks. Junya is ballet in the water.
Thanks For This. Knowing Little Me Would Make Lots Of Splashes!
Less splash on backstroke start is always better.
great video
Thanks!
perfecto!:)
+Olga Ilina Gracias!!
Thank you so much....
You are welcome!
theraceclub this has helped me so much! Took 1.7 seconds of my time!
Thanks
You are welcome!
Muy bueno y se ven muy facil
ROSARIO AGUILAR Gracias. Es una belleza quando el nadador utiliza en el modo apropriado.
very good
Thanks!
Thanks so much , I have a gala tomorrow ! I will try it ,tyvm
Let us know how you do!
theraceclub I did great , I did my best backstroke start ever thx to u , thanks so much u got a new subscriber !!!
Thanks sooooooo much! I just got a state time and I'm 11
Congratulations!! Nice job.
Probably a little late but I just did a meet and I watched the video right before my 100 yard back the start helped me a lot thank ou
Our pleasure!
My first competition is in 1 month tysm for the help :D
You're welcome! Good luck!
Wow super
Thanks!
Hi Gary! The best video quality about swimsodes in the Tube, congratulations! What you say about "track start" in backstroke? I´ve tried that way and I find it very functional. I don´t elevate so much the trunk but the entry, angle, depth and underwater streamline work very nice.
Nuno Cardoso we prefer to keep the toes high and even in the backstroke start.
It really helped me to get medals
Thats great! So glad we could help!
lucky dude
Si need to get practicing!
Right now!
hi coach! just a question: what would you recommend swimmers do when the wall is slippery/holding yourself high above the water is difficult? great video!
With touch pads, usually not a problem. At practice we allow the swimmers to put the toes on top of the gutter wall to practice. On flat wall starts with good grip, put the toes above the water.
please make a video for Right nd exact Hand positions please. :D
Thanks for the feedback! If you look at Junya's hands in the video above you'll see that his hands are shoulder-width apart, just like his feet. When he starts he launches the hands back into the hyper-streamline. Hope this helps!
3:08 key point
Really great, I've just begun my swimming career last fall, and the 100 SCY backstroke is one of my main swims. My starts are very iffy. I didn't realise you wanted your bum to be just above the water, and your feet just below. I will study this, and try to emulate this amazing dive seen here. I have a question though.
I've seen many College races where the backstrokes seem to be underwater for 15 yards, then come up and take roughly 2-3 strokes, flip turn, rinse and repeat. Is this a viable option? Assuming the underwaters are legal. Or is taking strokes a better option? I tend to try to extend my underwater for as long as I can, which is a bit over half the length of a SCY pool. Should I come up earlier? And what are the best stretches for being able to have a flexible dive such as the swimmer above?
Thanks. James
+Walfuz Underwater is legal with dolphin kick on the backstroke for up to 15 meters. The key determinant in deciding how many kicks you should take is what is your underwater dolphin kick speed compared to your backstroke speed. For most masters, they are faster on the surface than underwater. Even so, with most backstroke starts, it is necessary to take at least 5 or 6 kicks to get back to the surface. If you are a particularly strong kicker, then take more, but if not, come up then and get swimming!
+theraceclub my problem is: i blow all my air out realy fast. i can t go realy far. if i don t do it i get water into my nouse. how can i fix it
+Sven Konings hold yer air
Can you make one about back technique
Hi Sami. We have several backstroke videos on our channel if you haven't subscribed yet. We'll also be releasing some new footage that we just took over 9 days in Coronado, CA a few weeks ago. Stay tuned and thanks for your comment!
OK, I've been practicing this very successfully except for one major recent incident: I had a severe cramp in the left calf muscle. So severe that it even affected me for several days out of the water. How can we prevent calf cramps during the launch? Are there exercises we should be doing in and out of the water? Please advise. I really want to master this, because it's so cool doing dolphins underwater after the launch!
Drink lots of fluid (water), take essential minerals and practice the start a lot to get your muscles used to this motion.
I always hit the water too flat or arc too early without proper airtime. I find it really hard to compromise between the two, what do you suggest?
Try adjusting the head position. If you throw the head too far back and don't straighten it out, you will go too deep. We have some awesome backstroke start videos on our Lane 3 subscription. www.theraceclub.com.
must you be like stretchable at the back to do the start well
+Ting Bernice Yes, flexible shoulders really helps!
Dont need to because im not too flexable either but i still have a decent start
Wow so beautiful. Those legs in the water
ha
Woow! How does he get up so far above the water? My feet always slip away on the wall....
Leg strength!
i saw you are using a timing board for the foot to step on. in many pool, this is not an option, the brick wall is just too slippery? how can i practise this?
Don't know if it's too late to answer, but a bath towel can add good grip for the start.
+Ben Yip You can curl your toes over just a little bit to give yourself just enough grip not to slip. At a competition there will be a pad and you will have the grip you need... so we let you cheat a little if there is not a pad during practice!
how can i work on the underwaters off the turns, that's where i struggle. (any tips/tricks there)
Nose clip will help
thx, i will try that!
Squeeze your biceps against your head when streamlining. Point your toes, and go with the motion, using most of the power of the kicks from the hips. Don't bend your knees to much, but a little bit.
Work on a great streamline but also using your legs, whether free or dolphin kick, to help sustain your speed. Keep your head down on the breakout.
sir while dive i am too deep in water and struggling to go up so what should I do
You must enter the water at the right angle (about 30 degrees), you must lift the hips slightly at entry so the body is not straight, which will also cause you to go too deep. Hope this helps. With three dolphin kicks to breakout, your head should break the surface between 2.5 and 3 seconds after the beep of the start.
How to increase flexibility for the backstroke start?
Hi Stefan, that's a great question! The most important part of flexibility in the backstroke start would be the lower lumbar. In order to increase the arc you can achieve off of the start you want to do a lot of lower back stretches. However, throwing the head back and flicking the feet towards the surface are going to play a major role in your clean entrance as well. Hope that helps!
theraceclub thanks
My back smacks the water when I start. How do I get higher on the start so I don't break my back?
Pull yourself up until your bum is at or very near the surface for the start. Then arch your back as much as possible, straightening just before you enter the water.
Bending your head further back can help this, when you leave the block you should try to look at the flags on the other side of the pool. This forces your body to curve which will stop you from back flopping.
I don't understand why people use nose clips can you please explain. I've always been told to where them but I don't see why exactly. Can you plz help?
I've heard it's to help with water going up the nose but I don't see how it goes up on backstroke but not the other strokes. Is it because I'm on my back or is there a more scientific reasoning?
Please read this article by Gary Hall Sr.: theraceclub.com/aqua-notes/wear-a-noseclip-in-backstroke/
Water gets in your nose because your face is facing up when on your back, which causes gravity to pull water into your nose.
Coach, I know it has nothing to do with this video. But how do you do a good breaststroke in-sweep? and what are some stretching exercises that would make your breaststroke kicks more efficient? Thanks!
Andrew Acacia Funny you asked we are coming out with a #swimisodes next week on a drill that is great for working the in swwp in breast... so stay tuned! Thanks for watching!
Awesome! I have pretty strong arms and legs and for a while I was gliding well and was able to a 29.85. For some reason my breaststroke doesn't feel right anymore and I'm only at mid 30!
+Andrew Acacia Did you see the new breaststroke video we brought out? Hope it helps!
How should I take start on tiles?They are slippery.
Good question. Try to put your toes on top of the gutter (if the starter allows it). Otherwise, just don't raise up too high or you will risk slipping.
Just double checking, but i thought you cant have your feet out of the water before you start. isnt that illegal?
Hi Stanley,
You're right about that! We want the toes to be as close to the surface as we can get them without having them curled around the edge. The backstroke wedge has made a huge difference in a lot of swimmer's starts as well. Just like the feet -we advocate keeping the wedge just below the surface if you're able to use it!
My pool dosen't have the thing he was holding onto, so how do I get out of the water like him?
Flower Wolf just hold onto the edge and do what he did but with the edge of the pool
kk thx waffles!
You cannot do this start without starting blocks and a bar to hold on to and pull yourself up with.
kk good to know!
what's the start style called.. swim like a worm part
dophin kick
thanks
my dolphins are much much faster backwards.I think it's cuz I'm not doing them right.
Just a backstroke start.
Wait when is the best time to push off the wall
As soon as you can after the beep!
I've always found it very difficult to stop water entering in my nose. Just because of this i can't swim backstroke.
+Saurabh P You should definitely try using a nose clip in backstroke. Olympic gold medalists Missy Franklin and Tyler Clary, among many others, use nose clips....and so do I. That will keep the water from entering your nose and sinuses. You can order them on our Race Club website.
+Saurabh P Here is a good article we wrote to help you. theraceclub.com/aqua-notes/wear-a-noseclip-in-backstroke/
Simply exhale hard, and no water will enter through.
S P hum once you hit the water
Just to make sure this is perfectly legal in a race? I found some other videos but those starts were illegal
on a gutter, the toes must be below the water level. With a flat wall, the toes can be placed anywhere on the wall. Most big meets will have the wedge today which prevents slipping down the flat wall.
isn't that high out of the water now illegal?
No, particularly with the backstroke wedge, one can elevate as high as possible.
thing you coach for all a video
Thanks.
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(gary hall) The key to a great backstroke start
배영 출발을 잘 하기 위한 비결은
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is to go airborne.
물 밖으로 나가는 것입니다.
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You want the body completely over the water.
몸통을 완전히 물 위로 내 놓아야 합니다.
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You don't want to see a splash.
물이 튀기는 것이 보이지 않아야 합니다.
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You don't want to hear a splash.
물이 튀기는 소리도 들리지 않아야 합니다.
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You don't want to make a splash.
물을 튀겨서는 안됩니다.
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You want to go in there and just knife into the water,
그냥 거기에 칼처럼 입수해야 합니다.
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arching the back, the perfect streamline,
등을 뒤로 휘게하여, 완벽한 스트림라인으로,
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allowing the feet to come in very quickly and smoothly.
두 발이 재빨리 부드럽게 따라 들어가도록 하면서.
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And then you get in your underwater dolphin kick.
그 후에는 수중 돌핀킥을 시작합니다.
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And that's where the real race begins.
그런 후에 실제 경기가 시작됩니다.
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But you've got to get into the water properly.
하지만 물에 입수하는 것을 제대로 해야 합니다.
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And how you do that is you've got
어떻게 하느냐 하면,
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to position your feet properly.
발을 적절한 위치에 두어야 합니다.
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Put your feet up on the wall like you're
두 발을 벽에 붙이십시오
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going to do the start.
스타트 하기 직전처럼.
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Now, you don't want your feet to be too wide,
두 발 간격이 너무 넓으면 안됩니다,
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so move your feet out way wide.
두 발을 아주 넓게 벌려보세요.
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See, outside your shoulder, that's uncomfortable.
어깨 너비보다 넓어지면, 불편한 자세가 됩니다. 아시겠죠.
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It's not strong.
강한 힘을 낼 수 없습니다.
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Now move them almost together.
이제 두 발을 거의 붙여보세요.
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Closer.
더 가까이.
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Even further in.
더 안쪽으로.
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More.
더.
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That's too narrow.
이제는 너무 좁습니다.
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You don't have the power there.
이 자세에서도 강한 힘을 낼 수 없습니다.
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So now we're going to position them
이제 두 발을 이렇게 위치시키세요
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where you have the most power, which is right about where
가장 강한 힘을 낼 수 있는 위치에,
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your shoulders are.
어깨 폭과 거의 같은 너비로.
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So put them about where your shoulders are.
즉 어깨 너비의 위치에 발을 두세요.
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Now you're comfortable.
이제 편안한 자세입니다.
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That's where you're strongest.
이 자세에서 가장 강한 힘을 낼 수 있습니다.
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And you notice the toes are right up at the water's edge.
발가락이 수면 바로 위에 있는 것을 알 것입니다.
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You want to get them as high as you can on the water.
발가락은 물 속에서 최대한 높게 두어야 합니다.
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You don't want to be down on the wall.
벽 아래쪽에 있어서는 안됩니다.
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You want to be as up as high as you can.
될 수 있는 한 높게 두십시오.
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Now, when I say "take your mark,"
이제 내가 "take your mark"라고 소리치면,
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you don't want to pull yourself too far in.
몸을 너무 안쪽으로 당기면 안됩니다.
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Show me one where you pull yourself too far into the wall,
벽 안쪽으로 너무 당기는 것을 한 번 보여주세요.
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OK?
아시겠죠?
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Take your mark.
Take your mark.
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You don't want to be in that position.
그 자세를 취하면 안 됩니다.
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That's a bad position.
나쁜 자세예요.
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You're looking down in your head--
머리를 아래로 내려다보고 있잖아요.
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you're not in great position to launch yourself.
몸을 띄우기 좋은 자세가 아니에요.
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You also don't want to be leaning back.
또한 너무 뒤로 제껴도 안되요.
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Show me one where you're leaning back too far.
너무 뒤로 제끼는 자세를 보여주세요.
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Take your mark.
Take your mark.
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See, that way, your weight is back.
그런 식으로 하면, 몸무게가 뒤 쪽으로 갑니다.
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You don't feel strong.
강하지 않은 것이 느껴질 거에요.
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You're not in a really balanced position,
균형잡힌 자세가 아니어서.
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and you're not in a position where you can launch yourself.
몸을 띄울 수 있는 자세가 아닙니다.
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The next one we're going to do is going
이 번에 취할 자세는
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to be the correct position.
올바른 자세입니다.
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And notice the chin is up.
턱을 바르게 올리는 것을 잊지 마세요.
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You're going to have your chin up.
턱을 바르게 올립니다.
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Not down, not back, but straight in alignment with your body.
아래도 아니고, 위로 제끼는 것도 아니고, 몸통과 반듯하게 정렬시킵니다.
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Take your mark.
Take your mark.
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Good.
좋아요.
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And you notice your bum.
엉덩이에 신경쓰세요.
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Your bum is over the top of the water.
엉덩이가 수면 위에 있습니다.
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If I don't get my bum to that height,
만약 엉덩이가 그 높이에 있지 않다면,
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I'm not going to be able to get up
일어서서 완전히 물 위로 넘어갈 수 없을 겁니다.
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and completely over the water.
일어서서 완전히 물 위로 넘어갈 수 없을 겁니다.
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I have to launch from a high position.
높은 위치에서 출발해야 합니다.
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That means you got to use some muscle strength
근력을 이용해서 그 높이까지 끌어올려야 한다는 뜻입니다.
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to pull yourself up there.
근력을 이용해서 그 높이까지 끌어올려야 한다는 뜻입니다.
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This time we're going to do the whole start.
이 번에는 전체 스타트를 해 볼 것입니다.
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And you're going to launch yourself up and over
몸을 완전히 띄운 후에
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without a splash into the water and do however many kicks-- 10,
물을 튀기지 않으면서 입수하여 발차기를 몇 회 하고.
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11 kicks you do to a breakout.
10 ~ 11회 하고 출수합니다.
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OK, here we go.
OK, 시작합니다.
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Take your mark.
Take your mark.
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[MUSIC PLAYING]
[음악 재생]
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[WHISTLE BLOWS]
[호각 울림]
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Beautiful.
멋지네요.
77
00:02:42,087 --> 00:02:43,093
Great job.
잘 했습니다.
78
00:02:44,047 --> 00:02:44,052
[INAUDIBLE]
[잘 안들리는 소리]
79
00:02:51,037 --> 00:02:51,042
Hup!
헙!
80
00:03:46,047 --> 00:03:47,102
Hup!
헙!
감사합니다~~
너무나 멋진 스탓이에요~~~
보는 내내 반했어요!!!
I meant I am 9 y.o but got 11 y.o and under time.
When my backstroke start is trash
Start from a high (elevated) position if you are to have any chance of a good start.