Understand Why We Do The Drill, :
- Teaches you how to ramp your stroke rate up
- Builds strength
How To Do It:
Body Position:
- Swim regular freestyle, with a focus on hitting full extension in front and a strong finish at the back.
The Movement:
- Swim freestyle
- Limit the glide in the “extension” phase of the stroke by getting into the catch and pull back as quickly as possible
- The goal is to find the catch quickly, drive water backwards and get the hand out in the shortest amount of time.
Things To Focus On:
- Swim with good alignment
- Don’t try to push as much water backwards as possible, just keep the arms moving quickly through the cycle.
- 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. The more you rotate the slower your stroke rate will be.
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