Video Stroke Improvement - Session 3

Session Focus: Individual drills and rotation.

For more information about rotation, See the Swim Smooth Website article Rotation and body roll in freestyle swimming. From that same website, you can download the Mr Smooth Console, an animation thatallows you to view good swimming technique from virtually any angle. (It's free.)

Rotation Drills

As with most drills, these are not exclusively rotation drills - but they are well suited for a rotattion focus.

• Extended Side Balance: Kick on your side, hips and shoulders stacked. The primary goal here is to train your body to be totally relaxed in this position. The secondary goal is to learn to move your face to the air by rotating your head, not lifting it.
• Side Balance: Initially, do this drill only with fins. Like the Extended Side Plank, but with both arms at your sides. Rotate your face to the air and practice breathing in the trough of your bow wave.
• 9-3-9: Kick about 9 kicks in the extended side plank position. Then take three strokes focusing on snapping your hips equally to both sides. Breathe before or after the strokes (not between).
• Single Arm Drill: Swim freestyle with the unused arm extended out front. Maximize rotation to both sides.
  

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