Understand Why We Do The Drill, :
- Teaches you to swim Front Quadrant Freestyle
- Helps you find the line of your shoulder to ensure you’re entering in the right place and are not crossing over
- Teaches you to get your elbow up high on the recovery
How To Do It:
Body Position:
- Swim freestyle with a slightly altered recovery as your hand exits the water to when it re-enters.
The Movement:
- Begin to swim regular freestyle.
- As your hand exits out of the water drag (or zip) your thumb up the side of your body, along your rib-cage
- Once you’ve reached your armpit, gently tickle your finger tips through the top of the water until your hand is about 3/4 of the way out in front of you then spear your hand into the water hard and fast.
- By 3/4 I mean 3/4 of the way between your shoulder and your hand of the arm that is extended underwater.
- Continue to alternate from side to side while keeping the transition smooth.
Things To Focus On:
- Make sure your hands tickle in line with your shoulder – do not cross over your mid line
- Use your body’s rotation to help get your elbow high as you zip up your side.
- Don’t rush through the strokes, take your time to zip up, tickle along and then spear your hand in.
- Keep your head, hips and heels all in one straight line with each other throughout the movement.
- Stretch, reach and extend in the direction you are swimming in.
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