In Part 1, Michelmore and Nabeta teach the group “quadrant swimming” using drills and lecture. With one arm out in front on the stroke, the timing is crucial to maintain balance.
“I don’t want to lower this arm until my other arm gets three-quarters of the way around,” Michelmore says.
In Part 2, the coaches add rotation to the stroke and drill the athletes on their rotation and breathing technique.
“When you need to rotate, rotate from your core,” Nabeta says. “So if my hips move, my core will rotate. My shoulders will rotate with my hips.”
Additional reading: Pukie at the Pool by Roy Wallack and Brian Nabeta, published April 18, 2009.