March 24, 2020
Team Spirit, Stroke Lessons &
Fun New Newsletter Sections
Hello Ducks Family,

I hope you're all doing well. Again, even though we can't be in the water together, we can learn so much from video and understanding the pull, kick and balance of each stroke. With that said, I'm happy to provide this next freestyle technique lesson.  Please share this info with your swimmers.

Note: The team roller skating party scheduled for Monday, 3/30, will be rescheduled at a later date due to the COVID-19-related closures.

Additionally, I've added a few new sections to our new newsletter to make it more interactive and fun. I hope your family will participate so we can keep our team spirit high. As always, please contact me with questions at .

Go Ducks!

Coach Biller
Freestyle Lesson #2
The Pull Phase
Now that we've caught the water ( lesson #1 ) in our catch phase, what do we do with it? Pull!

The objective of the pull phase is to move you forward through the water. A high elbow helps maximize the pull and an efficient forward motion.

Between the ‘high elbow’ versus deeper pull theories, I lean toward the higher elbow (combined with a great body roll) to get the most benefit out of the stroke.
Check Out This Awesome Video of Nathan Adrian
I love the above freestyle video of Nathan Adrian, and I will be referring to it often throughout our freestyle lessons. My boys and I got to meet Nathan and Kelsi Worrell a few years ago. He is an amazing swimmer and representative of USA Swimming.
Watch Nathan set up his stroke with his arm extension into the early vertical forearm, which we learned about last week. Once he grabs the water, he uses his back and chest muscles to power the water under him into the "Exit" of his stroke. His fingers remain pointed down and his hand and forearm create one solid paddle. 
A common mistake that I have seen with our swimmers (and millions of others), is over reaching under the body or "crossing over" on the pull phase. This is a balance/breathing issue. 

The swimmer should only bring one goggle out of the water and find a low pocket when breathing. The pulling arm will "cross over" under the body when two goggles come out of the water to breath. The stroke will loose its power if the arm crosses over on the pull phase.  The body will naturally make this move to hold balance. But, we can fix this problem by focusing on extending the arm out front, while finding a low quick breath. 

The "Catch Up" drill is a great drill that trains us to do that.
Inspirational Quote
Speaking of going the extra mile...

Here is a cool way to do some physical training while we're out of the pool. Swim Outlet is offering a free, dry-land training class for swimmers on its Instagram page. This live class is offered daily, Monday - Friday, at noon CDT.

Thanks to Kylie Kramp for sharing this with us. Kylie has been doing these workouts daily and says they will "kick your tail feathers!"

Learn more here:
Duck Spotlight
I'm looking forward to highlighting a different Duck in each newsletter going forward. Ducks can send in a picture and answer these questions. Email them to me at .
Meet Carson Biller
1. If you had a warning label, what would yours say?
Don't agitate or shake the bottle

2. What motivates you to work hard?
The people around me

3. What is your proudest accomplishment?
Making home made pasta

4. What makes you laugh the most?
Jokes made by my swim mates (Nolan, Andreas, Evan and Kal)

5. If you could choose to do anything for a day, what would it be?
Tactical Laser Tag with the boys

6. What would you sing at Karaoke Night?
Danger Zone by Kenny Loggins

7. If you could only eat one meal for the rest of your life, what would it be?
Spaghetti and meatballs

8. How would your friends describe you?
Confusing, book smart - not street smart, kind of funny

9. Where do you see yourself in 10 years?
A chef in New York at an Italian restaurant

10. If you were a super hero, what powers would you have?
Control over the weather, abnormally high intelligence, teleportation
Questions About Team?

Contact Coach Biller at or 262-248-6211, ext. 23

Visit our website for team updates, practice schedules, meet info, & more.

Get your Duck Swimming Apparel today!