Slide 1:“Threestyle Freestyle” Mike Bottom ASCA 2007

Slide 2:“Threestyle Freestyle” Background Russell Mark a challenge by USA Swimming

Slide 3:The Three Styles Hip Driven Shoulder Driven Body Driven

Slide 4:Hip Drivenrate 38-48 Skate on hip Arms/Shoulders to max distance Hand slides out Elbow up Shift to your side, with kick, abs tight Hold water at front end, release in back-end Recover, comfortable and relaxed Throw forward to skate position Catch-up type arm coordination allows upper body rotation to assist in power catch

Slide 5:Shoulder DrivenRPM 54-67 Shoulder elevated and rotated to compression point Hips flat and held firm by driving kick Drive shoulders downward at same time extend forearm and pronate hand Maintain tension in shoulder, hold elbow rotated up Hand on water extended with rotation Some arm and shoulder extension as result of relieved compression of shoulder Full extension of opposite arm insures full rotation of shoulders, maximum amount of time on water Arms in sync: one hand/arm always on water

Slide 6:Body DrivenRPM 52-58 Tight Core Scapula fixed Head and chest pressed down Arms thrown forward with last minute flexion of elbow Full side to side Dolphin action of body and kick

Slide 7:Mission Statement

Slide 8:Videos – Hip Driven

Slide 9:Videos Shoulder Driven

Slide 10:Video – Body Driven

Slide 11:Video-Body Driven

Slide 12:Videos – Shoulder Driven

Slide 13:Videos – Shoulder Driven

Slide 14:Video – Shoulder Driven