Swim Smooth, Second Edition

• Paperback: 332 pages
• Publisher: *Wiley Nautical; 2 edition (July 25, 2012)
• Language: English
• ISBN-10: 1119963192
• ISBN-13: 978-1119963196
• Product Dimensions: 10 x 7.8 x 0.7 inches
• Shipping Weight: 2.2 pounds
• Average Customer Review: 4.9 out of 5 stars  See all reviews (41 customer reviews) 

Contents

Foreword
Preface
    The 11-Year-Old Girl
    We Live Swimming 
    Becoming 11 Again 
Acknowledgements
    Paul Newsome
    Adam Young 

GETTING STARTED
      Chapter 1 How to Use This Book
           A Quick Overview
           Other Swim Smooth Resources 
      Chapter 2 Introduction to Freestyle Swimming
            Swimming Terminology
     Chapter 3 Swimming Equipment
            Essential Equipment 
            Highly Recommended
            Not-Essential but Nice to Have 
            Not Recommended  
     Chapter 4 The Three Keys to Better Freestyle Swimming
            Combining the Three Keys 
            How the Three Keys Interact with Each Other
            Taking Time Out of Your Swim Splits 
            A Balanced Approach

KEY 1 TECHNIQUE Develop an efficient freestyle stroke technique
     Chapter 5 What Makes an Efficient Freestyle Stroke?
     Chapter 6 Stroke Flaws – Cause and Effect
     Chapter 7 Breathing
          Bilateral Breathing
     Chapter 8 Body Position
     Chapter 9 Leg Kick
     Chapter 10 Posture and Alignment
     Chapter 11 Rotation and Arm Recovery
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
     Ballet Leg Kick
     Torpedo Kick and Swim Back
     Kick on Side
     6-1-6
     6-3-6
     Broken Arrow
B Swim Type Stroke Correction Processes 277
C Training Sessions 297
Index