Balance + 3 Drill

Understand Why We Do The Drill, :

  • Teaches you to transfer your good body position from the drill position into the freestyle
  • Establishes alignment of head hips and heels in the freestyle stroke
  • Teaches you to relax and let the water hold you up instead of fighting to stay afloat

How To Do It:

Body Position:

  • Laying face down in the water
  • Arms should be extended out in front of you in the “Number 11 Position”
  • Legs should be extended out behind you
  • Head and neck into a neutral position
  • Make your body as long as you can

The Movement:

  • Kick across the pool maintaining your body position
  • When you need to breathe, perform 3 Freestyle strokes, breathing to the side on the 2nd 
  • Once you have completed 3 freestyle strokes, return back to the Number 11 position until you need to breathe again.

Things To Focus On:

  • Float as high as you can in the water especially as you transition from 11 to Freestyle
  • Keep your head, hips and heels all in one straight line with each other
  • Do not allow your hips to sink when you begin to use your arms or turn your head to breathe – maintain your straight line all the way through.

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