Understand Why We Do The Drill, :
- Helps you coordinate the timing of your head turn with the entry of your arm
- Teach how to rotate your hips and shoulders together
- Helps you learn to grab a quick bite of air
How To Do It:
Body Position:
- Swim freestyle with only one arm this drill.
- The arm you are using will move through a regular stroke movement
- Your other arm and hand should be at your side, relaxed but making contact with the side of your body.
The Movement:
- Take a stroke with one arm, rotating your shoulders and your hips as you do so.
- Turn your head for the breath as the fingers of your pulling arm enter the water
- Inhale quickly and then return your head back
- Get your head back down early enough to watch your pulling hand get into the catch position.
Things To Focus On:
- Float as high as you can in the water
- Keep your head, hips and heels all in one straight line with each other
- Stretch, reach and extend your lead arm in the direction you are swimming
- Keep your head still and your eyes looking straight down
- Only turn your head to breathe, don’t roll your whole body
- Do not turn your eyes to the sky to breathe – look to the side keeping one ear and one eye in the water
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