Foreword by Paul Moss and Giles O???Brien vii
Preface: The 11-Year-Old Girl ix
Acknowledgements xiii
GETTING STARTED 1
Chapter 1 How to Use This Book 3
Chapter 2 Introduction to Freestyle Swimming 9
Chapter 3 Swimming Equipment 15
Chapter 4 The Three Keys to Better Freestyle Swimming 21
KEY 1 TECHNIQUE 25
Chapter 5 What Makes an Effi cient Freestyle Stroke? 27
Chapter 6 Stroke Flaws ??? Cause and Effect 29
Chapter 7 Breathing 31
Chapter 8 Body Position 41
Chapter 9 Leg Kick 45
Chapter 10 Posture and Alignment 53
Chapter 11 Rotation and Arm Recovery 61
Chapter 12 Hand Entry 69
Chapter 13 Catch and Pull-Through 75
Chapter 14 Stroke Rate Development 95
Chapter 15 The Science Behind an Effi cient Freestyle Stroke 101
Chapter 16 Performing Your Own Video Analysis Session 109
Chapter 17 The Swim Types System 117
Chapter 18 The Arnie 127
Chapter 19 The Bambino 131
Chapter 20 The Kicktastic 135
Chapter 21 The Overglider 139
Chapter 22 The Swinger 145
Chapter 23 The Smooth 151
KEY 2 TRAINING 157
Chapter 24 The Importance of Fitness Training 159
Chapter 25 Balancing the Different Types of Fitness Training 163
Chapter 26 A Simple Skeleton Structure for Your Swimming Month 169
Chapter 27 Finding Your Critical Swim Speed 173
Chapter 28 Pace Awareness in the Pool and Open Water 183
Chapter 29 Dry-Land Conditioning 187
Chapter 30 Prevention and Management of Shoulder Injuries 199
Chapter 31 Pool Skills 213
Chapter 32 Nutrition for Longer Sessions and Races 219
KEY 3 OPEN WATER 223
Chapter 33 The Importance of Open Water Skills 225
Chapter 34 Managing Anxiety 227
Chapter 35 Swimming Straighter 229
Chapter 36 Drafting Effectively 233
Chapter 37 Turning Around Buoys 239
Chapter 38 Better Wetsuit Swimming 241
Chapter 39 Adapting Your Stroke to a Variety of Conditions 247
APPENDICES 251
A Swim Smooth Drills 253
B Swim Type Stroke Correction Processes 277
C Training Sessions 297
Index 311
