Freestyle Drill Series: #2
As you are working through these Freestyle Drills, keep in mind that each on leads into the next. However, you can, also, mix and match each one. Meaning you don’t have to follow the steps in order. But I find, when you first begin working through each drill, following the steps will help you really understand how your body moves through the water. Enjoy!
Catch-Up Free
Start with Streamline kicking on your stomach. Then as you roll on to your side and reach forward with one arm, press (pull) the other arm directly underneath your body, throwing the water past your hips until that hand tags the other hand. Then repeat with other arm.
Buoyancy - Keep your spine tall while keeping your chin toward your chest. Again, this is building on the Log Roll and Kicking on your side.
Propulsion - Keep your arms straight at all times (even above the water...for now), as you pull the water past your hips with one arm, the other arm reaches forward until your body is on its side. Each pull is one fluid motion until you tag the other hand. Then Repeat.
Breath - Hold your breath first so you are able to focus on pulling and rolling your body onto both sides. Then, when you want to breath, as you reach onto your side, pause the pulling arm at your side and reach the other arm out front while you kick on your side for 6-10 kicks (check out the Log Rolling breathing). This helps you simplify and not rush your strokes.
Focus:
Hold your breath at first. Go as far as you can without breathing (NO Bubbles), then add the breath.
Roll your body to initiate the pulling of the water, not your arms.
Keep your arms straight, hands firm and flat at all times. Once you understand how pull the water effectively, then we can work on your
“recovery” (when you aren’t pulling water) arm position.
Distance Per Stroke. How far can you go without breathing and with SLOW powerful strokes? How few strokes can you take to get to the other side?
MOVE LOTS OF WATER!!! Enjoy and start slow!