Freestyle Drill Series: #1
Do you ever feel like it is hard to catch your breath while you swim freestyle? Do you ever feel like you aren’t moving very fast across the pool even though your arms and legs are moving fast?
The First thing I can tell you is youprobably aren’t, really, using the water in the most efficient way possible. Meaning, you aren’t floating and or you have poor body position and balance in the water. Second, the timing and rhythm of your stroke is making it hard to breathe. And third, your aren’t really catching and moving water in an efficient way.
So the first drill in this series I am about to share with you is designed to break down Freestyle in its most basic body position. It will teach you correct body position, how to breathe in an easy way and how to propel yourself forward with as little effort as possible. Keep in mind, this drill is used in every day practices by competitive swimmers. So doing this drill will be time well spent when you are going to the pool to do your laps.
Log Rolling
With arms at your side, kick 6-15 kicks on, both, your back and front, rolling (180 degrees) in both directions. Once you become comfortable with going back to front, then begin rolling from side to side
Buoyancy - start on your stomach (holding your breath) then slowly, use your hips and shoulders (head and feet follow body) to roll your body)
Propulsion - Flutter Kick with arms at your side. Remember, the kick follows the body. (try not to use your legs or arms to turn your body)
Breathe - As you look at the bottom and roll your body, blow nose bubbles. (air should come out your nose even when you get to your back) The head will turn automatically as you get onto your back.
Side - Side Kicking - Looking at the bottom of the pool, roll your body on its side as you kick (chest and kick should be towards the side walls). Once on your side, turn your head/chin toward your upper shoulder until your face breaks the surface. Blow nose bubble as you turn your head. Again, the breath happens after you roll. (If you lift your head, you will feel like you are sinking). Also, before you roll to the other side, make sure your face is down with your chin connected to your lower shoulder.
Focus:
Keep your spine tall and float.
Use your hips and shoulders to rotate, NOT your legs.
Kick slowly from your hips with long, loose,straight legs.
Hold your breath until your are ready to breathe. Then blow nose bubbles after you begin to roll.
Start SLOW!!! once it starts to feel easy to do this, then pick up the pace. The next drill we will focus on the arms and rotation.