Ankle Locks Freestyle

Understand Why We Do The Drill, :

  • Teaches you how to ramp your stroke rate up
  • Allows you to feel a different type of pressure on the water as you pull through
  • It forces your core to activate
  • Helps you learn to bridge the gap between your legs and your arms

How To Do It:

Body Position:

  • Begin to swim regular freestyle with the ankle locks strapped around your ankles.

The Movement:

  • Swim regular freestyle at a high enough stroke rate to stop your legs from sinking down
  • Hold your core tight as you swim. This means focusing on having your hips up at the surface of the water, not sunk down beneath the surface.

Things To Focus On:

  • Keep your core tight. This means focusing on having your hips up at the surface of the water, not sunk down beneath the surface.
  • Swim with good alignment
  • Keep your stroke tempo up
  • If you need to lessen the “pressure” you feel on the water with your hand, wrist and forearm, that is ok
  • Relax the shoulders and lats while as the arms move through the pull cycle
  • Get your wrist down as your hands enter the water
  • Do not over rotate your hips and shoulders