Page 107 - Women’s Health - Australia (February 2020)

fitness

STROKE

OF GENIUS

Karen Pickering shares her pro tips on how to make
the most of these four swimming methods.

FREESTY L E BREASTST ROKE
GOOD FOR: GOOD FOR: BUILDING
KILOJOULE BURN LOWER-BODY POWER
Imagine there’s a rope on the surface Focus on pulling your feet to your
of the water and you’re using it to pull bum, then, with flexed feet, push
yourself along: reach your arm out your legs out wide behind you.
as far as you can, then, to stretch With your arms extended just
further, rotate your body. Arms below the surface, press each
should stay close to the body, arm out and around in a small
moving front to back in a straight circle, ending with your hands
line; fingers together but relaxed. together in front of your chest.
And breathe Inhale every third stroke, And breathe Inhale as you begin
alternating the direction you turn your each stroke, bringing your face out
head. Breathe in when your mouth is of the water. Exhale into the water
out of the water and gently exhale in time to inhale again as you raise
when your face is in the water. your head for the next stroke.

use swimming as a way to
clear my head, focus only
on the next stroke and B U TT ERFLY K I CK S BA C K S T RO KE
try to forget about the GOOD FOR: GOOD FOR: TONING
never-ending to-do list.” CORE STRENGTH ARMS AND SHOULDERS
“The biggest The movement is from your hips, It’s the same theory as freestyle –
not your legs. Mimic a hula-hooping
reach out as if you’re pulling on a rope
benefit of swimming is action, but up and down rather than behind your head. Keep your head
mindfulness,” agrees in a circular motion. Keep your legs still and rotate and stretch through
Rohan Taylor, state together and you’ll find they follow your torso to propel yourself,
with your shoulder rising out
your hips. It’s easier to learn when
head coach Vic/Tas for on your back, so face-up with your arms of the water to meet your
Swimming Australia. raised and focus on your legs and hips. chin on each stroke.
“[It’s] all about breath And breathe If you’re on your And breathe Breathe as
control, so immediately back, breathe normally; if not, normal, just as you would when
you’re moving yourself breathe in on every third stroke. exercising out of the water.
into a more mindful
state,” he explains.

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