Understand Why We Do The Drill, :
- Teaches you to transfer your good body position from the drill position into a freestyle stroke
- Establishes alignment of head hips and heels through the breath
- 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 a Freestyle stroke, breathing to the side as you take the stroke
- Once you have completed the freestyle stroke, 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 the stroke
- 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.
- Let your head move with the shoulders as you begin to take the breath, use your neck to turn your head back faster
- Focus on extending your arm out in front of you and reaching forward.
- Keep your ear as close to your bicep as you possibly can as you take the breath.
- Only turn your head enough to get your mouth out the water. There isn’t a big window of time to get this breath in, you have to be quick
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