Great Swim Drill Workout

Today the coach gave us a great technique drill set for crawl…

3 x 50 of each, on 10 second rest:

• side kick, 25 left side, 25 right side. focus on keeping hip high
• rotation kick without snorkel. focus on keeping head looking down when not breathing, and rotating head with your spine when you do breathe. also keeping hips high…above your head so you have the sensation of swimming downhill. I noticed that my hips drop when I take a breath with this drill, so I’d like to do this more!
• dog paddle with snorkel, focusing on setting up your press, don’t have to fully recover (arms never leave water, so that’s why it’s like dog paddle)
• 3/4 catch up drill
• one arm drill focusing on rotating and breathing…being sure to rotate head with spine to breathe when your opposite arm is extended (not when you have set up your press!)
• use pull buoy
• regular crawl to put it all together!

I’m going a bit early to practice from now on and do this set. It really helped alot.