Hi guys!
It’s Lindsey and Anna’s dad today. I'm teaching a masters swimming clinic this weekend and the girls are helping me - Lindsey is one of the coaches and Anna is my demo swimmer. I recorded some video of my top 10 freestyle drills to share with the other coaches hired for the clinic… Thought this would make a great SwimLifeGuru video as well. Hope you enjoy!
The best drills to start with are body position drills, like a perfect streamline and floating body position. It’s important to lock your elbows behind your head, with your hands pointed straight out in front.
This perfect and pointed streamline leads us to being able to float properly, then work your way into Underwater streamline kicking. Being fully under water for this one is important, because in order to cut through the water, your body position needs to be as streamlined and as flat as possible. If you’re struggling with this a little, try using flippers.
Take the concepts from kicking under water and try the same streamline kicking into a Vertical kick with fins. Keep your arms straight with your elbows behind your head… along with the water-line staying level below your chin, and keep it there for as long as possible.
Next up… you’re on your front for the One goggle in, one goggle out breathing drill. Keep one of your arms in a streamline, while kicking and the other at your side. Without moving your arms, about every 5 seconds or so, just rotate your head enough to breathe, only exposing one goggle out.
From there, it gets a bit more complicated with the Rhythm, pull and breathe drill. Take a stroke first, then breathe to the opposite side, taking a quick breath, then kick for a moment. Pull, breathe, kick.
After the rhythm drill, try the classic Catch-up drill, which is one of my favorites. Keep one arm pointed directly out in front, in-line with your shoulder. Then, every stroke catches-up with the other hand. Make sure to rotate forward with every catch-up drill, so you get the most distance possible.
To help with rotation and distance per stroke, try the Head-tap, shark-fin with catch-up drill. This one has you tap your cap close to your ear with a high elbow, then rotate forward into a catch-up drill again. Make sure to kick fast to keep your balance.
Next, we work on an early vertical forearm and catch using the Fist drill or wiffle ball drill. Since your hand is not open during this drill, it forces you to bend your elbow early to catch as much water as possible out in front.
Next up, we continue to work on proper rotation and head position with the Top hat drill – which has you place a flat paddle on forehead. If you haven’t done this drill before, it’s easier with the smaller strokemaker paddles, but the point is in order to keep the water pressure on the paddle and your forehead, you need to keep the paddle on in just the right spot, which is the perfect head position for freestyle.
The final drill is similar to a three quarter catch-up drill, or almost regular Freestyle, doing long stroke-count challenge for a full length of the pool. Practice this several times and see if you can get your stroke count lower per length.
And of course after you finish the top 10 drills, try regular / perfect freestyle again, and feel the difference.
Let me know in the comments below if this quick top 10 clinic drills helps your freestyle. Please give this video a big thumbs up and subscribe to see more videos. Bye!
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GoPro Hero5
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What Anna's Wearing:
FUNKITA Single Strap One Piece in Pink Bliss:
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FUNKITA Silicone Cap - Princess Pug:
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Training Aids Used:
FUNKITA Training Machine Goggles - Whirlpool:
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Strokemaker Paddles Used
Orange - Size 0.5/X-Small:
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Azure Blue - Size 1/Small:
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Yellow - Size 2/Medium:
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Red - Size 3/Large:
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Arena Powerfin Pro Fins
On Swimoutlet: [ Ссылка ]
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Music provided by Argofox:
DOCTOR VOX - Frontier
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