Competitive Swimming Practice Drill #2 - Freestyle Fist Drill


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The chin should remain on the surface of the water. On the in-sweep, the corners of the paddles should touch and the elbows should be high.

American Swimming Coaches Association

Advanced older swimmers can go 25 yards in just 1 cycle of this drill 1 breath. Further Drills Feet 1st Sculling — works catch phase — teaches the swimmers how to trap water — lie on their back and move forward feet first by sculling simultaneously, swimmers hands around their hips. Power Sculling — Excellent for developing the in-sweep — Wear an oversized pair of paddles Grippers and in a vertical position, work the in-sweep phase of the stroke by scooping in strong and fast. Recover the hands, by sliding them out palms down to a wide position and repeat. Variation: Use a dolphin kick and breathe as the hands turn in.

Build a Pull — Enhances the pull phase — Using any repeat distance, pull head up Breaststroke while gradually building the size of the pull. This drill is done head up so the swimmer can see what the hands are doing. As the pull size increases, their should be constant pressure on the hands. Variation: Add the Breaststroke kick. Naked Paddles — Teaches swimmers to apply maximum pressure — Using paddles without tubing, pull Breaststroke. If they pull one way, their kick is uneven. Same as above, only kick streamline and head up.

Same as above on a board. Just kick — kick — kick! This is a hard drill to do. Try this drill first on a board and then in a head up streamline position. Any of the above, vertical kicking. Stream-Line Head Up — Forces a quick kick — Head up kicking with the hands locked into a streamline position. They bend forward, with their legs hanging straight down, then they bring their heels to their bottom while arching their back and driving their hips forward.

Swim technique: 10 key front crawl drills

At the completion of their kick, they lean forward and let their hips rise as their feet come together. Hands Back Kick — Enhances hip action; proper leg position — Swimmer kick with their hands back next to their side palms up and hands near the surface of the water. Each time they recover their legs, they try to touch their heels to their hands. As their heels come up, their hips should move forward and they should breathe. As their feet fire around, their head should drop down and at the end of the kick, their hips should rise.

We’re down to the final post of the series on getting a faster freestyle! This is part 3 of 3.

On Breast, exaggerate the wave action and get up as high as possible to breathe. Triple Pull — Pull, Power, Launching action — Two pulls no kick are performed head up and on the third pull, the swimmer uses their legs like a turbo booster and kicks into a forward launch allowing their ears to drop between their shoulders.

Ups and Downs — Conditioning Drill: Go 4 strokes regular and 4 stokes underwater. Do 3 strokes head up, I full stroke to get under, 3 kicks streamline under and 1 breakout stroke. Opposite Ankle Grab — Coordination and lift — Begin this drill by using your right hand to hold your left ankle ankle to butt Stroke the left hand and kick with the right foot kick, breath normal. Switch sides. With each stroke, increase the size of the kick and build to a regular size race pace breast kick.

1. 6 kicks – 1 pull (6-1-6)

Encourage swimmers to kick into their stretch. The Barrowman Float — To teach the first and last position of the wave action — Practice floating in a flat position with head and upper back on the surface of the water, the arms extended forward with the back of the hands touching and the palms pitched outward.

Swim/drills/Hannula

Swimmers roll their hands around their wrists and breathe as the hands turn in. They out-sweep by showing a victory sign, in-sweep by clapping their hands together behind their head and kick around as they stretch into a stream-line position. Their pull should remain behind their head at all times- Variations: 1.

Do this drill underwater.

Freestyle swimming workout #2. Technique, distance per stroke and speed. Beginners

In a count. Stretch and hold the glide for a 3 count. Stretch and hold the glide for a 2 count. Race Pace: as soon as the feet clap, stroke.


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Get up as high as possible to breathe. Double Kick — Overall stroke length, timing and breath control — Swim adding an extra breast kick to each pull cycle. You can place a target object or sight something already in place, i. After sighting the object, lower your head back into normal position. Practice maintaining a balanced stroke rhythm and rotation while clearly seeing the target object.

Make sure you are maintaining a straight path down the pool.


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  7. Swimming side-by-side with your lane mates to reinforce swimming in a straight path. This takes some practice, but may very well become your favourite freestyle drill once you master it. Remember to take your breath with an arm extended out front on the opposite side of the extended arm.

    If you swim this drill easily and well, your technique is close to perfect. Focus on rhythm and timing from the hips. Breathe to the side of the nonworking arm. The secret to success with this drill is to complete your breath before stroking. Concentrate on the catch, initiating body rotation with core body muscles.

    Take this drill slowly: technique is more important than speed. Preferred single arm drill. Breathe to the side of the working arm. Focus on high elbow recovery, hand entry and hand acceleration FS — Three Strokes and Stop: Swim three strokes and stop. Do not proceed with the next three strokes until you are balanced. Promotes balance in side FS — Touch Back: At the completion of each stroke when your hand exits the water, roll body and slap the water on the other side of your hip. Keep your head in proper Freestyle position.

    Heighten your awareness of the completion of the stroke and body roll. FS — Triple Scoop: Swimming Freestyle, take three scoops of water with one hand, making sure to be on your side with full extension of the arm. Rotate arms and body on the fourth stroke.

    To concentrate on the catch phase of the stroke. FS — Vertical kicking drill: The best drill for finding and perfecting an efficient kick. Kick in one place in deep water.

    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill Competitive Swimming Practice Drill #2 - Freestyle Fist Drill
    Competitive Swimming Practice Drill #2 - Freestyle Fist Drill

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