Breakwater Freestyle 2 - Session 6:
Elbows and Heels

The first focus for this session is on getting the elbow bent early, and not pulling back on your elbow until it is bent.

Elbow Drills

• Catch practice with stretch cords (on land)
• Fingertip Drag
• Fingertip Drag with Catch-Up Stick

Heels

The second focus of this workout is on keeping your heels near the surface. Everyone tends to drop their leg deep into the water during the rotational kick:

• Single-Arm - Steady kick, get the hip out of the way
• Single-Arm - Stop kick while rotating
• Single-Arm - Lift opposite leg while pulling
• 3-Left, 3-Right - Lift opposite leg while pulling
• Alt L/R strokes with opposite leg lift (this is freestyle with a two-beat kick, only you are lifting one heel out of the water each time you pull)
• 2-Beat kick with heels at surface
• 6-Beat kick with heels at surface
  (try counting lift-kick-kick, lift-kick-kick...)

Note: Continue to practice the dryland EVF strengthening drill on the bottom of the Video Clips - Arms page.

Back to the Freestyle 2 program page.