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Faster Freestyle Swimming: Part 5. Exiting the Stroke efficiently to reduce drag | Vasa Swim Trainer
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- Опубликовано: 9 фев 2010
- Improve your freestyle swimming technique, efficiency and power. Take Vasa's FREE 5-part course to improve your freestyle and swim stronger, better, faster! Sign up now at: bit.ly/42YcwF4
- Presented by Vasa - vasatrainer.com
Improve your freestyle swimming technique, efficiency and power with Masters Swimming World Record Holder, National Duathlon winner, and coach, Karlyn Pipes. Coach Pipes demonstrates five techniques for improving freestyle using the Vasa Ergometer and underwater video instruction. These techniques will lead to more efficient freestyle swimming and increased stroke power to achieve speed, sustained power, and freestyle endurance:
Technique 5. Exiting the Stroke.
Proper, relaxed recovery will help you to save energy, set-up for the next stroke, and avoid injury.
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Essential Techniques to Improve Freestyle Swimming
Technique 1. Hand Placement: How to properly set up the stroke
• Faster Freestyle Swimm...
Technique 2. Fingertip Orientation: High Elbow Catch or Early Vertical Forearm
• Faster Freestyle Swimm...
Technique 3. Wrist Awareness and Karlyn's secret weapon: The Power of the Y
• Faster Freestyle Swimm...
Technique 4. Umph at the Front: Where to apply the power in your stroke
• Faster Freestyle Swimm...
Technique 5. Exiting the Stroke: Reduce drag and use less effort on the recovery
• Faster Freestyle Swimm...
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Tim is a hell of a man!!
Let's appreciate the robot
this is an amazing video, incredibly informative, thank you thank you thank you! it cuts back on all the theatrics of the recovery phase you see in other instructional videos and really simplifies the stroke. i love it!
Great videos to improve swimming techniques and learn injury-free swimming! Thank you so much Karlyn and Tim!
First videos I have watched that are actually easy to follow and to see exactly what she is talking about and such helpful information! Thank you!
Thank you! Can't wait to try!
Your explanations and demos are world class, over 5he years I’ve tried to implement your suggestions, thanks
Thanks for the videos. More power!
very useful information! cant wait to try this technique tomorrow
You are amazing!, thanks for sharing.
Thank you for sharing your expertize...
Thanks for sharing the tips!!
Wonderful videos!!!! i really loved!! thank you so much!!
You're an excellent coach.
Thank you!! I was an s-swimmer with a huge wiggle. I finally feel strong in the water.
Thank you so much this is the best
Too good! Very helpful!
Tkank you so much madam
You're the best swimming trainer
Excellent little series!!!
Thank you! you are awesome
It was really helpful. Thanks :)
Really liked all your tips. Eager to try them out at the pool tomorrow.
Killin it Tim!
great information! Thanks
Thank you so much.
Thanks so much I wish I knew this before my swim season was over!
thank u coach
Thank's a lot!!
These 5 videos are really helpful - thanks for posting! The only thing that would have made them even better is a bit more in-water video footage of freestyle technique. Thanks again!
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
Thank you!
thanks that was realy useful :D
very good very useful to Swimming Best technical knowledge thank you
Thank you thank you thank you!
STRETCH CATCH AND PULL !! Thank you so much ! ;D
Tim deserve his own RUclips channel
Hi
Tim is amazing
this is excellent!! i can't wait to go try this out! :)
very helpful thanks
Thang you soo much💙💙
Very interesting thank you
Tnx
This was a very nice series! Thank you for the videos!
Looking good!
Helpfull vasa
My shoulder is pinching. I will work on that recovery. Ty!
Thank you i from vietnam
is the best teacher
Thank
71 and decided to teach myself (with help from swim school) Have watched a lot of RUclips videos which assume I understand the technical terms used. I don’t! Learnt more with better understanding from this video - a picture is “worth a thousand words”!
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
perfect
I've been swimming wrong all my life! Ok it keeps me from drowning but I'm expending a lot of energy for nothing! I'll have to go and practice these techniques. Great visual demonstration and completely rational on where the power in the front crawl comes from. Roughly how long does it take to get used to this sequence of movements and what drills would you suggest doing for a recreational swimmer coming back to the sport?
Excellent series on explaining a flawed concept. For the very same reason Coach Pipes points out that maintaining the fingers isometrically wastes energy, forcing the arms into EVF also requires isometrics. The faster you swim, the stiffer your muscles will become trying to maintain EVF. There is a way to add a third dimension to EVF to remove the isometrics (not referring to sculling) but identifying exactly how EVF increases DPS first needs to be resolved.
nice explaination, thanks
Kurt, So glad you enjoyed the video. If you're interested, we have a FREE 5-part online series on How to Swim a Faster Freestyle. Sign up here: vasatrainer.lpages.co/email-course-faster-freestyle-reg/
Tim is a good guy.
Watched all 5 and took the techniques to the pool the last 2 weeks. My overall experience has been that you can engage the lats well and gain power. The con was that my lats are not that strong and after 500 yards I was spent slowly working up to 1500. It did seem much easier on my shoulders, even though a high elbow seems like a more direct recovery. Wish Ms. Pipes would just give a swim lesson with more in-pool stroke vids and without emphasis on selling this vasa machine.
Both and. I do like the out-of-water demos, and matching the out of water movement to analogies (e.g., first video that has arms coming down to a box). There are some in-water videos, and yes, more of that would be better. Btw, does anyone know of any symbiotic training between swimming (especially freestyle) and rock wall climbing?
I'm working out a significant internal left arm rotation on my catch that's been killing my shoulder. It's the result of my unilateral breathing due to dizziness from sinus troubles (I cannot do bilateral breathing, so my stroke is very uneven.) I am very excited to find your videos, and hopefully correct my stroke. Thank you!
If you ever have a chance to get on a Vasa Swim Erg (vasatrainer.com/product/swim-ergometer-swimming-machine/) you can also get accurate left and right power balance readings. You can then work to correct your imbalances - as well as your overall swimming technique & conditioning. Best of luck on the journey!
Hi please also add the breathing technique while these swimming steps.
wow this is really helpful! thank you!!
by the way, you have really good arms!! (@ woman speaking)
Thanks grandma really good work👍
Be sure to check out our free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
If you don't allow community contributed subtitles and cc...
can I upload coach Karlyn's video onto my channel with Korean subtitle, please?
I want to share coach Karlyn's great knowledge with Korean swimmers.
Tim was struggling. It's OK to breathe on that machine. 😂
😆😎
The most intelligent woman in swimming.
But can we say the same for Tim?
I doubt he's a woman
Hi Carlyn, Yes, I was following your functional recovery with great results, but somehow I went back to Total Immersion conditioning , Sinji graceful freestyle and was doing the high elbow recovery, besides wasting energy, it was pinching my shoulder, mostly on one side. T.I has good intention , but miss good points. Going sometime to have a one on one instruction in Kona with you is still on my plans.
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
Interesting. I'm just getting back into swimming. As a kayaker with 10 years experience paddling a sea kayak, it's interesting for me to note the similarities between paddling and swimming. In paddling we call it catch, pull, and release (CPR). Here it's called stretch, catch, pull. And with that, the kayak paddle stops at the waist - doesn't go behind the paddler (wasted motion) - much like this "feather out" then stretch.
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
How can we do the flutter kick with vasa trainer integrated with the arms? Useless if we cannot do the whole swimming simulation.
Doesen't that "fanning out" reduce the push phase of the end of the stroke? Also, it leads to a low elbow recovery.... Not sure about this but will certainly try in the pool.
cant wate to try it
how to be more relaxed underwater I've tired it many times but I can't stay relaxed underwater! ik to swim but breathing underwater seems difficult why is this so? I get tired to early to is that because I workout in the gym b4 swimming?
O que posso perceber é que nesse equipamento se cria um certo vício já que a pessoa não fazer o que realmente deve ser feito quanto a pessoa está na piscina, pois ele precisa "segurar" a parte do equipamento para ele não soltar. Dessa foram, apenas alguns movimentos podem ser treinados aí, mas ainda penso que o equipamento cria um vício.
God....if the S-stroke and the high elbow recorvery are out,,,,then I have to burn all my books on swimming techniques...but if you do not lift and bend your elboow when recovery you will still engage your shoulder...mmmm have to try it out if works....
Hello, I have practiced the high elbow recovery as well as the S-stroke, The high elbow during the recovery is widely taught in Total Immersion. Even though looks graceful, it is not efficient and leads to injury overtime. My recovery is phased out, that means not overemphasizing the pushing back past the fingers are pointing down. I slow down or make a quick stop at the recovery to allow for the front hand pierce the water and the body glide like a sail boat; I do lift the elbow at the end of the recovery (out of the water) when it is in line with the ear just to make a good angle to drive the hand and arm down, hand slightly lower or pointing down than the forearm. I elaborate a couple drills to train the stroke timing and smooth gliding. Sometime I glide with the recovery hand/arm to the back, sometime I glide with the bent arm, high elbow ready to drive down at the ear level just to have a sense of control and gliding at any stage of the stroke.
The S-stroke gives an impression of stabilization to compensate for the over rotation due to side breathing, but I have the feeling that the correct breathing technique and anchoring the hand instead of doing the S may be a fix.
I can tell you the difference that a few hints from Carlyn Pipes made on my stroke smoothness and swimming enjoyment as I am more of a distance swimmer. Couple days ago I swam for 1 hour non stop laps with barely no shoulder discomfort and because the pace and breathing became so smooth that I felt very relaxed.
A big improvement for me happened when I convinced myself that I was swimming for me, my enjoyment, that I did not have to prove to anyone that I was fast, appeared powerful or graceful. Self control is a higher goal in my view.
please or can I find this arm exerciser used in this exercise ..? his name please?
why not get a push off in your stroke as well as keeping high elbows and using your lats.... ? also rotating means you have a smaller surface area and therefore reduce drag. I think they need to ditch the "erg"..... best practice and training for swimming is SWIMMING
Thanks for the nice video. How do you breathe with underwater recovery?
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
What about the kicks?
Are you not supposed to "role" even in open-water swimming. I thought that I read it's better not to stay too flat because of waves. Thanks.
Not sure if I agree with this. I mean the high elbow principle is set in stone.
Did you mean high elbow under the water? I proved to myself the stress that the high elbow during recovery ( out of water)cause to my shoulders.
Im swimming much more faster and easier.
Im had become a believer in good technique
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
I do like the idea of bringing your arms down onto a cardboard box... Oh, that's what you meant coach.... Have to ponder the rest of your tips. I do a lot of Thai Chi, and my teacher is very big into 'spiral energy' which in swimming translates as body rotation from feet to shoulders and finger tips. A little torque can add some power to your pull and kick as you 'crack the whip'. Rotation/twist can be way over done though, done properly it is very subtle...
I know its a great key visual check the cardboard box, the simple ideas are usually the best.
robohippy
Why does Tim look like he's doing the same technique with each demo?.
C F because we get a side view only
That's y Tim didn't make it to the end of the video.
@@mistadreadman lol
Although . . . I thought the roll rotation would actually incorporate the dimensions of the whole body in the swimming action, much like a fish uses the whole body for propulsion.
This video particularly need more explanation
I did not get the recovery
Be sure to check out our free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
Looks like I've found the elephant in my pool. lol. 😂 My recovery is all kinds of messed up.
how can that kind of recovery be relaxing, since that way arms have to compete much more with gravity, so the more they're stretched sideward the more the shoulders have to work to keep them above the surface of the water? It's pretty obvious that Tim is struggling with that machinery because in freestyle there's no force to pull your arms back to the catch position. plus, rotation of the shoulders doesn't have to be so over-exaggerated as in your demonstration.
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Exiting the Stroke
팔 젓기 끝내기
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OK, folks. Now we're really cooking, we're getting into our fifth and final focus point.
좋습니다, 여러분. 이제 진짜로 거의 다 되어가는군요. 다섯 번째이자 마지막 주안점을 다루겠습니다.
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And this one is all to do with taking the power phase blending it into the recovery and incorporating it what we call the stretch, catch, and pull.
이번 주안점은 힘 쓰는 구간(power phase)을 되돌리는(recovery) 구간과 잘 조합한 다음, 이것을 소위 뻗기(stretch), 물걸이(catch), 그리고 당기기(pull) 구간과 잘 결합하는 것입니다.
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Now what's happening with most people on this recovery aspect is:
이 팔 되돌리기(recovery) 국면에서 대부분의 사람들에게 일어나는 일은:
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in the old S-pull, with their hands going in and out
이전의 S 자 젓기에서는, 손을 밖으로 쓸었다가 다시 안으로 쓸었다가
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and back down here, a lot of people have what's called a high elbow recovery.
그리고 여기 뒤에서, 많은 사람들이 소위 팔꿈치를 접어 되돌립니다.(High Elbow Recovery)
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And that would mean they lift from the elbow and shove the hand back forward.
무슨 뜻인가 하면, 팔꿈치부터 들어 올린 다음 손을 다시 앞으로 던져넣습니다.
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Well the problem with this is, you do that a few million times and you're going to really tear up your shoulder.
글쎄요 이렇게 할 때의 문제점은, 이 행위를 수백만 번 반복하면서 어깨를 진짜로 갈기갈기 찢어 놓게 된다는 것입니다.
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And we're not going in and out and back.
그래서 우리는 이런 식으로 S자 젓기를 하지 않고
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We're not getting stuck back there.
이 뒤에서 움직이지 못하게 되지도 않을 것입니다.
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So better, more efficient way to do this would be to:
그러므로 팔 젓기를 하는 더 효율적이고 나은 방법은 :
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pull straight back,
똑바로 뒤로 당기고,
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feather the hand out,
손바닥을 젖히면서 밖으로 돌려,
(feather: 조정 경기에서 노의 노깃을 수면과 평행이 되게 젖히는 일)
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into the recovery,
되돌리고,
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back into a stretch or a glide or extension,
다시 늘리기 혹은 활강 혹은 뻗기로 돌아가,
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before we start our next pull.
그다음 팔 젓기를 시작하는 것입니다.
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So let me demonstrate that out again.
그 동작을 다시 한번 보여드리겠습니다.
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The hand comes almost back.
손은 거의 뒤쪽으로 당깁니다.
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Fingers are pointed down to the bottom.
손가락은 아래쪽 바닥을 향해 있습니다.
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When the fingers can’t point down here at the bottom anymore, you're pretty much done with the power phase of the pull.
여기쯤 와서 손가락이 더는 아래를 향하지 못하게 되면, 팔 젓기에서 힘을 쓸 수 있는 구간은 거의 끝난 것입니다.
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And out it goes into the recovery.
그러므로 손을 바깥으로 빼서 팔 되돌리기로 들어갑니다.
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Now I don't know about you but last Olympics I was watching the arm recoveries of a lot of freestylers.
제가 여러분 개개인을 알지는 못합니다. 하지만 저는 지난 올림픽 경기들에서 수많은 자유형 선수들의 팔 되돌리기를 관찰해왔습니다.
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And really pretty much anything goes.
그리고 진짜로 대부분의 경우 그렇습니다.
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So the most important aspect of the recovery is it needs to be relaxed.
팔 되돌리기의 가장 중요한 측면은 편안할 필요가 있다는 것입니다.
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Now a lot of people force their recovery or spend a lot of extra energy.
하지만 많은 사람들이 팔 되돌리기를 힘써서 하거나 불필요한 에너지를 많이 사용합니다.
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Recovery means rest or relax.
Recovery(팔 되돌리기)는 휴식 혹은 편안함을 의미합니다.
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So really focus on emphasizing a feathering out to get yourself from not being stuck back here.
그러므로 여기 이 뒤에서 막히지 말고 손을 바깥으로 젖혀(feathering) 돌리는 것을 강조하는 데 진짜로 집중하십시요.
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Feather it out into the recovery and into their stretch catch and then pull.
손을 바깥으로 젖혀(feathering) 팔을 되돌리고(recovery), 쭉 뻗은(stretch) 다음, 물에 걸고(catch) 당기십시요(pull).
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So we're going to have Tim demonstrate that.
이제 팀이 그것을 시범하도록 하겠습니다.
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Tim is going to do a stretch, catch and a pull with a slight over-hand recovery.
팀은 팔을 뻗고(stretch), 물에 걸고(catch), 당긴(pull) 다음 약간 위로 올려 되돌리겠습니다(recovery).
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Nice and relaxed nice and relaxed there we go.
아주 편하게 아주 수월하게 하고 있습니다.
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So that's one modification that you can do when you're on the Vasa Ergometer.
이것이 여러분이 Vasa Ergometer 위에서 할 수 있게끔 변형한 한 가지 방식입니다.
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Now another way to kind of work on this is to do the underwater recovery
Vasa Ergometer 위에서 훈련할 수 있는 또 한 가지 방법은 물속으로 되돌리기(underwater recovery)를 하는 것으로
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which would be just the catch and recovering back underwater.
이 경우에는 물에 걸었다가(catch) 그냥 물속으로 다시 되돌리게(underwater recovery) 됩니다.
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Both of those are really effective ways to get a lot of power out of your pull.
두 가지 방식 모두 팔 젓기에서 큰 힘을 얻을 수 있는 진짜로 효율적인 방법들입니다.
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Now something I want Tim to try right now is to go back to the old S-pull and do a High Elbow Recovery.
바로 지금 제가 팀에게 이전의 S 자 젓기와 팔꿈치를 들어 되돌리기(High Elbow Recovery)를 시켜보겠습니다.
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And when I start seeing Tim do this what the first thing I notice is:
팀이 하는 것을 관찰하면서 제일 먼저 눈에 띄는 것은:
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A. It looks a little bit painful but,
A. 약간 고통스러워 보이고,
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B. Everything starts slowing down.
B. 모든 것이 느려지기 시작합니다.
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Because by the nature of it, he's going a little too far back and pinching at a shoulder.
S 자 젓기의 속성 때문에, 약간 너무 뒤까지 밀게 되고 어깨에 고통을 주게 됩니다.
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So let's go back to the relaxed underwater recovery accessing a lot of pull.
그러니 다시 편한 물속 되돌리기로 되돌아가겠습니다. 많이 당기면서.
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Make sure that you try and let yourself lean or stretch out when you're starting to get this focal point.
여러분이 이 주안점들을 연습하기 시작할 때는 반드시 몸을 쭉 뻗은 상태로 하려고 노력하십시요.
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Something else I want people to notice is it:
여러분들이 아셨으면 하는 또 한 가지는:
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When Tim is on the Ergometer his back is relatively flat.
Ergometer 위에 있을 때 팀의 등은 비교적 편평합니다.
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And by the nature of this machine, that's what's going to be occurring.
이 기계의 속성 때문에, 그럴 수밖에 없습니다.
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I found that with almost all swimmers and triathletes that many people have way too much rotation.
저는 거의 모든 수영인과 삼종 경기 선수들이 몸통 회전을 너무 과도하게 하는 것을 관찰했습니다.
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And rotation is not really what we're going for in swimming.
몸통 회전은 수영에서 우리가 진짜로 추구하는 것은 아닙니다.
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What we're looking for:
우리가 추구하는 것은:
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Most people tend to take a roll for their rotation,
대부분의 사람들이 몸통 회전을 할 때 옆으로 구르는 경향이 있습니다,
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instead of a stretch or a reach.
늘리거나 뻗지 않고.
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So actually training on the Ergometer,
그러므로 실제로 Ergometer 위에서 훈련하면,
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with this flatter scapula,
어깨는 더 편평하게 움직이면서,
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and this nice wider pull,
그리고 이렇게 아주 넓게 당기면서,
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you're going to access that nice power,
여러분은 힘을 더 많이 쓸 수 있게 되고,
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the early catch,
일찍 물에 걸기,
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the vertical forearm that we're looking for,
우리가 추구하는 그 일찍 세운 팔뚝과,
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the wrist,
그 손목,
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the whole package and an actually easy recovery
몽땅 한 묶음으로 그리고 실제로 수월한 팔 되돌리기(recovery)를 통해
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that's going to allow you to stretch, catch, and pull your way to a faster stroke.
팔을 뻗고, 물에 걸고, 당기면서 더 빠르게 저어갈 수 있게 됩니다.
Tim seems upset
Anyway, really really cool videos, it helps I lot, I wouldnt figure it out on my own
is Tim a robot?
Probably
2020 year
I disagree but I will still subscribe
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out! vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
Few million times? Well, that escalated quickly
Rotation is what many triathletes believe in . Yet for me it only is needed in choppy OWS
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
1:27
حسبي الله لا إله إلا هو عليه توكلت وهو رب العرش العظيم
tough times for Tim
You just know she beats Tim off camera.
oh poor tim :(
she gave up on Tim at last. Tim did a bad job lol
Totally agree
Lukaz Leong lol
You cracked me up on a Monday morning.
Not really seeing the exit technique with him on the machine. I prefer to see the techniques underwater in slow motion.
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out! vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/
Poor Tim
Stop making fun of Tim you guys lol
This Tim isn't demonstrating well! No way to catch him to whatever you are directing him to do! I rather understand you better without having him to demonstrate at all!
Thank you so much for all Your technique This is an amazing lession from the best Pro Instructor… Thank you very much for all Your time….
Vasa offers a great free 5-part course for Faster Freestyle that includes all 5 of these videos and more. Check it out: vasatrainer.com/blog/email-course-faster-freestyle-reg-ver-2/