Understand Why We Do The Drill, :
- Teaches you to maintain a straight line from head to heels through the rotation
- Helps you learn to integrate your hips and core into your stroke
- Teaches you to swim Front Quadrant Freestyle
- Teaches you to rely on your kick and core for balance when you breathe as opposed to your arms
- Promotes a low, risky, streamlined breathing position
How To Do It:
Body Position:
- Raise one hand up so that your fingers are pointed at the wall you are swimming towards while your other arm and hand should be at your side
- Point you belly button at the side wall of the pool
- Tuck your cheek into the armpit of your extend arm
- Make your body as long as you can
The Movement:
- Keeping your body in position complete 3 kicks on your right side
- After completing 3 kicks rotate your core to the other side as you do a freestyle stroke and switch the positions of your hands
- When you need to breathe turn your head to the side while keeping your shoulder and body still
- Try to keep your head low with only one ear and one eye coming out the water
Things To Focus On:
- Keep your head, hips & heels in a straight line
- Extend in the direction you are swimming in
- Keep your head still especially when you switch
- Make the rotation snappy. Get aggressive as you switch.
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