Ultra-Efficiente Feestyle! [extract guide ed.]

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ULTRA-EFFICIENT FREESTYLE GUIDE BY TERRY LAUGHLIN

1.1

Torpedo

Rehearsal (top) Practice (bottom)

Maintain Best Posture Keep Head Neutral

This Much of Head Above Surface Reach Deep in ‘Cargo Pockets’ Press Legs Together 1

1.1

Torpedo Practice

Stay Aligned as Glide Slows

2

1.1

Torpedo

Partner Practice

Support Feet—Check Alignment

Check Streamline After Release

Towing keeps body balanced 3

1.2

Superman Rehearsal

Extend Arms on Shoulder-Width Tracks

4

1.2

Superman Practice

‘Hang’ Head

Wide Tracks

Tuck Tummy

Legs Pressed Together

5

1.2

Superman Partner Practice

Tow Gently From Head

Release Neck Tension

Support Feet—Don’t Lift!

Check Alignment Check That Legs Stay Together

Check Relaxation in Wrists

Push Away . . . 6

1.3

Superman+Strokes Practice

Reach to Where Hand Was in Superman Hang Head . . .

Keep Legs Relaxed . . .

While Stroking 7

2.1

Elbow Swing Rehearsal

8

2.1

Elbow Swing Rehearsal

Swing Arm Outside.

Keep Relaxed Lead Hand in Place

Bring Elbow Past Shoulder. Wrist Lags Behind 9

2.1

Elbow Swing Practice

10

2.1

Elbow Swing Partner Practice

Gently Brush the Opposite Elbow Away

Elbow Should Move Away From Hand

11

2.2

Paint a Line Rehearsal

Don’t Hold Hand Outward

Hang Forearm From Elbow

Don’t Rotate Hand Inward

Lead With Knuckles12

2.2

Paint a Line Rehearsal

13

2.2

Paint a Line Rehearsal (top) Practice (bottom)

Keep Elbow High

Dip Hand Opposite Other Wrist Knuckles Graze the Surface

Hang Forearm From Elbow 14

2.2

Paint a Line Practice

Keep ‘Open’ Feeling Under Elbow

15

2.2

Paint a Line Partner Practice

Relax Shoulder With Gentle Massage

Draw Small Circles With the Elbow

16

2.3

Hop & Slot Rehearsal (top) Practice (bottom)

Knuckles Paint a Line

Drag Knuckles

Visualize a ‘laser’

Ear Hop

Quiet Entry

17

2.3

Hop & Slot Rehearsal (top)

Hang ‘Rag Doll’ Arm

Dip-Dip-Dip Hand Thru Slot

18

2.3

Hop & Slot Rehearsal (top) Practice (bottom)

Keep Elbow High

Dip Hand Opposite Other Wrist Knuckles Graze the Surface

Hang Forearm From Elbow 19

2.3

Hop & Slot Practice

Poise Relaxed Hand

Above Slot

Fingers Cut Slot

Forearm Slips Through

20

2.3

Hop & Slot Partner Practice

Mirror Rag Doll Arms

Drop Thru Slot—Touch Knucles

Reach and Touch Knuckles

Lift Other Hand to Rag Doll

Stop Hand From Over-Reaching

Tap Wrist at Slot

Superman to Skate

3.1

Right Hand to Bumper

Rehearsal

Left to Cargo Pocket Slide Hand Over Hood

Stay on Right Track

Superman to Skate

3.1

Practice

Start in Superman

Slide Hand Over Bumper, Other Hand in ‘Cargo Pocket” 22

23

Superman to Skate

3.1

Practice

From Superman . . .

Rotate Shoulder Barely Above Surface

24

Superman to Skate

3.1

Partner Practice

Lightly Hold Wrist From Same Side

Draw Partner’s Hand To Bumper

Use Free Hand to Limit Shoulder Rotation 25

3.2

Superman + Strokes Practice

26

3.2

Superman + Strokes Partner Practice

Meet Hand in Air . . .

And Guide to BUmper

Help Hand to This Position

27

3.3

Slot to Skate Practice

28

3.3

Slot to Skate

Spear Hand to VW Bumper . . .

Practice

Hold Head-to-Toe Streamline Let Body ‘Fall Flat’ as Glide Slows

Use Core to Hold Skate S-l-i-g-h-t-l-y Longer

29

3.3

Slot to Skate Practice

Hold Left Hand at Slot

And Right at Bumper

Lean-and-Push Forward

30

3.3

Slot to Skate Practice

Spear Forward to Skate . . . Then Flow Into Swimming

Keep Lead Hand in Place Until Other Enters

Hold Skate B-r-i-e-f-l-y on Final Stroke

31

4.1

Breathing Rehearsals

Right Hand at Bumper;

Single Arm

Left in Cargo Pocket

Laser Forward During ‘Risky’ Breath

32

4.1

Breathing Rehearsals Single Arm

Paint a Line—Grazing surface

Pause Rag Doll Arm at Slot

Chin Follows Shoulder

Drop Hand and Nose Together

Keep Right Hand at Bumper

33

4.1

Breathing Rehearsals Whole Stroke

Right Hand Entry Initiates Rotation to Breath Chin Follows Shoulder . . .

Take ‘Risky’ Breath 34

4.1

Breathing Rehearsals Whole Stroke

Head to Neutral as Hand Goes to Bumper

Paint a Line; Fingertips Graze Surface Right Hand at Bumper Left at Slot

35

4.1

Breathing Rehearsals

Left Hand Paints a Line

Bilateral

‘Risky’ Breath Right Hand at Bumper

Right Hand Still at Bumper; Left Hand at Slot

36

4.2

Breathing Rehearsals Bilateral

Left Hand Paints a Line

Laser Aimed Forward Right Hand Holds at Bumper Left Hand Holds at Bumper Left Hand at Bumper

‘Risky’ Breath; Paint Line on Right 37

4.2 Simple Roll to Air

Head Follows Body, Lead Hand Crosses Over

Right Hand at Bumper, Head Aligned, Left Shoulder Out

Left Shoulder Out. Calm Water at Corner of Goggles 38

4.2 Simple Roll to Air Return to Where You Started

39

4.2 Simple Roll to Air Partner Practice

Stabilize in Breathing Position

Assist Partner Into Skate Position

Help Return to Skate Position 40

4.3

Breathe in Skate Practice

Pause to Ensure Best Skate Positon

Rotate Until Mouth Barely Clears Surface

41

4.3

Breathe in Skate Practice

Keep Right Hand at Bumper

Minimize Shoulder Rotation

Return to Best Skate Position

42

4.4 Nod

(non-breathing)

Chin Follows Shoulder to Air

Entry on Right Starts Roll to Air Align on Right Track While Looking Left

43

4.4 Nod

(non-breathing)

Left Hand and Nose Drop Together While Looking Left, Paint a Line With Fingertips Align on Left Track; Hand to Bumper

44

4.5 Whale Eye

(non-breathing)

Right Goggle Clears Surface

45

4.5 Whale Eye

Right Hand Approaches Slot

(non-breathing)

Left Hand Still at Bumper Repeat to Left. ‘Split’ the Surface

46

4.6 Popeye

Stretch Corner of Mouth to Air (breathing)

Stay Aligned on Track While Breathing

47

5.0

Whole Stroke Balance

Aim ‘Laser’ Forward

Rest Head on Water

14

WHOLE STROKE

Reach Below Bodyline 48

5.0

Whole Stroke Balance

‘Hang’ Hand

Point Fingers Down

14

WHOLE STROKE

Barely Clear Surface on Recover 49

5.0

Whole Stroke Stability

Swing Elbow Wide

Paint a Line

Rotate Shoulder Barely Above Surface

50

5.0

Whole Stroke Stability Control Hip Rotation

Keep Legs Close—Brush Toes Together

51

5.0

Whole Stroke Streamline

Keep Bodyline Long

Rotate OFF Stomach (Not ON Side) 52

5.0

Whole Stroke Streamline

Keep Legs In Slipstream

Make Smaller Waves

53

5.0

Whole Stroke Streamline

Streamline Each Side

Form Sleek Lines

54

5.0

Whole Stroke Propulsion Drive the High Hip

Hold Your Place

Left Foot Drives Right Hand Forward

55