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Technique: Balance and Stabilize Your Hull
Objective: When swimming freestyle your body is a displacement hull. To move forward efficiently, a displacement hull must be balanced from bow to stern, and must not flex to port or starboard.
4 X 200 (+20s) as follows:
Two sets freestyle with 5 seconds rest between each repeat.
1. 8 X 50 w/PB (no kicking)
If test set #1 (with pull buoy) feels easier, this indicates that your bow-to-stern balance if off. This is most likely a head position problem or a kicking problem. If this is you, spend extra time this week practicing drill sets 3 & 4!
3. 4 X 50 FS focus on eyes down
If test set #2 (regular freestyle) feels easier, this indicates that you experience side-to-side drag because you allow your upper body to absorb lateral pressure from your arm stroke, or your hip-shoulder connection is not stable. If this is you, spend extra time this week practicing drill sets 5 & 6!
5. 4 X 50 Single-Arm Drill
focus on whole body stroke
FS as 25 hard, 25 easy (no rest - the 25 easy is active recovery)
400 FS easy
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