Category Archives: Training

Wednesday is a BIG Sailfish Day.


This Coming Wednesday the 22nd of August:

Parents Information Session – 8:45-10:00am

  • Presentation about The Sailfish Swim Club, especially for parents new to the Club.
  • 8:45am in the Elementary School Little Theater.

Team Uniform

  • 2:30 pm on Pool Deck
  • Bring your Sailfish Fees Receipt
  • Get your, Swim Cap, T-shirt, and Personal Swimming Record Book
  • If you want a swim suit pay 2000p at the school Cashier, bring the reciept and pick up a swim suit.

Time Trial

  • Once you have picked up your uniform, you will be swimming a time trial.
  • ES at 2:30-3:00 25m FR, BK, and BR
  • MS 3:00-3:30 50m FR, BK and BR
  • HS 3:30-5:00 50 FR, BK, BR and BF
  • Squad 7 swimmers will be timing and recording times.

Welcome Back Swimmers

Hello Swimmers. I am writing this while watching the Olympic Swimming. I hope you also get the chance to watch the worlds best. Our season is about to start, schools starts on the 6th, Swimmers who swam on the Sailfish team last season will start training on Monday the 13th of August.   (Squad 7 swimmers start swimming straight away on the 6th of August)

For the first week of school we will be conducting tryouts. Tryouts are conducted each day after school, once you finish school come straight to the pool. You will be asked to demonstrate, Freestyle, Backstroke and Breaststroke, and if you can you can you can show your Butterfly too, we are interested in how well you swim not how fast, so when you swim show us your best technique, not how fast you are. Once we have seen you swim we will place you in a squad, you then need to register with the club and pay your registration fee (2000 Pesos) payable at the school cashier.  Once you have been placed in a squad, filled in the online registration form and paid your fees, you can then get your Sailfish swim cap and t-shirt.




Breaststroke Pull Out

Since the rule change that introduced the butterfly kick within the breaststroke underwater pull, there have been questions as to how and when it should be implemented while conforming to the rules of USA Swimming.

Rule 101.2.3 states:
After the start and each turn, a single butterfly kick, which must be followed by a breaststroke kick, is permitted during or at the completion of the first arm pull.

Because there were varying interpretations of the phrase, “during or at the completion of the first arm pull,” the USA Swimming Rules and Regulations Committee issued the following statement on December 8, 2008:

For the purposes of Article 101.2.3, as it relates to what constitutes the initiation of the first arm pull and the allowed single downward butterfly kick, the following applies:

After the start and after each turn, any lateral or downward movement of the hands or arms is considered to be the initiation of the first arm pull.

Clearly, the butterfly kick may not be taken until after the hands separate from the streamline. However, the rule does not require a continuous arm pull. Thus, following initiation the arm pull may be paused and the butterfly kick taken before the pull is resumed to completion. From the perspective of the swimmer and coach, erring on the side of caution to ensure compliance with the rules is advised.

In this video the swimmer is performing the butterfly kick within the rules. Notice that the hands are separated with a lateral movement prior to the butterfly kick. Notice also the slight pause in the arm pull while the kick is taken before the pull is completed.

For most swimmers, in order to get the most power from the butterfly kick without compromising the body line, the butterfly kick should come at the beginning of the underwater pull, just after the hands separate from streamline. The kick should look as if it is initiated from the knees instead of the chest or hips, by really using the quadriceps to slam down the lower legs. Most swimmers who attempt to do the butterfly kick in the middle of the pull end up with a poor body line.

In this video the athlete does an excellent job of keeping a tight and straight body line. Her dolphin kick is big enough to get power, but not so big that it disrupts her body line

Breaststroke Line

The pull and the kick are very important aspects of breaststroke. However, there is a part of the stroke that often gets overlooked: the body line.

The best breaststrokers in the world don’t win the race because of their super strong pull or kick. Their ability to hit a solid line between every stroke helps them keep their speed throughout the race.

Check out some of these photos illustrating each athlete hitting a very strict body line:

For more tips from the National Team High Performance staff, visit the National Team High Performance Tips archive

Reaction Time

Source: From USA Swimming

When separating the men’s and women’s reaction times, I found that men generally have a .04 head start on the women. The average men’s reaction time was .69 and the average women’s reaction time was .73.

When looking at each individual country on the men’s side, the only countries that had faster reaction times than USA had a sample size fewer than 20.

On the women’s side, Sweden and Great Britain had faster reaction times than USA. Other countries that were faster than USA had a sample size fewer than 20.

When both the men’s and women’s results were gathered together and each country was compared, USA tied for first place at an average of .70 with Sweden. The other countries that had a large enough sample size to compare were Australia, Great Britain, Netherlands, Poland and Russia.

In swimming, reaction time can be classified in two separate categories. The first is the time it takes you to react to the signal and the second is the time it takes you to get off of the block. To improve the time it takes to react to the signal, it would help to practice with the same start signal that would be used in a race. You can do drills on dry land such as standing on deck and clapping as quickly as possible after hearing the start signal. In order to get off the blocks faster it would help to have a good starting position on the block. To learn more about starts, read “Take Your Mark. Go!”

For more tips from the National Team High Performance staff, visit the National Team High Performance Tips archive.

Arrive Early, Leave Last.

Hello again, very very sorry, I normally only write once a week but I have to correct a scheduling mistake.

Coach Betty’s Squad 6 train Tuesday, Wednesday, and THURSDAY, not Friday.

Arriving Late, Leaving Early.

I am getting lot of requests from swimmers and parents requesting to get out of training early so they can get to their next sport/music activity on time.  The same situation is occurring at the start of training. Today there was a constant stream of swimmers arriving up to 40 minutes late for training sessions, because they are coming late from other activities.  This is disruptive to the training session for the coaches and for the swimmers, often the same instruction have to be repeated 4 or 5 times which is not fair for the swimmers who arrive on time.

We do understand students are getting used to their school schedules, starting from Monday this practice will not be allowed; either arriving late, or getting out early, swimmers will not be allowed to leave early except for those who have to catch the school bus.

I urge swimmers to think carefully about what activities they have signed up for and ensure your activities do not overlap, please make a choice, from now on late comers will not be allowed to swim, and those who start a training session will have to finish the training session (except those who have to catch a bus home)  If you commit to swimming, and attend the prescribed training sessions, you will get fit, and will develop skills for life.  It will not happen if you only do small amounts irregularly.


  • ES Swimmers – focus on skill development – Suggest at least twice a week.
  • MS Grades 5 and 6 – focus on Skill with aspects of development of endurance. – Suggested Three times a week
  • MS Grades 7 and 8 – Focus on refining of skills, development on endurance – Suggested three to four times a week
  • Grades 9-12 – Refinement of skills development of endurance and speed training. At least four times a week.


The Six Swimming When Your Not Swimming Exercises

Video competition.

Produce a video of you doing the The Six Swimming When Your Not Swimming Exercises.

We have been learning the exercises at training this week, we will also do them next week as well.

When you produce your video you must do all six exercises

You can do the exercise is SAFE but interesting places

You can explain what your doing too as you demonstrate.

Upload your video onto Animoto, Youtube or on the Sailfish Group on Facebook.

Prizes for the following winners.

Category One – the coolest location to exercise

Category Two – the best demonstration of the exercises with explanation.

Category Three – The best overall video.

The Exercises

1. Planes Trains and Automobiles ankle exercise

2. Shoulder Stretch

3.Ankle Stretch

4. Octopus Pushups

5. Steamline Sitting

6. Shower hamstring Stretch.