In this video we review swim data demonstrating both pacing and form data as a long set progresses. We show how peak paces were hit early on in the swim set and peak cadences hit late in the set signifying the form degrading.
By paying attention to hand position and wrist angle as you complete the underwater portion of your stroke, you'll be able to access more speed and power.
This drill isolates your arms one at a time as well as an increased kick rate to maintain and support swim buoyancy. (Note may be done with or without a swim snorkel and or swim fins.)
The Drill: To begin, stand upright on a flat surface, feet about 4-6 inches apart. Drop your arms by your side and mentally mark where your thumbs naturally line up with each thigh. Once swimming freestyle, you want to lightly drag your thumb across this spot during the underwater pull-through. This will insure that your arm is extending behind you (refer to swimmer in figure 2). Very simply, this drill taps into your muscle memory. You want to get used to pulling all the way through extending the arm behind you.
Consistent, quick kicking, combined with a stable body roll, helps you move everything forward when you're swimming freestyle. This drill gives you enough time to work on both.
The Superman drill enhances the outstretched body position of the front crawl stroke. Pausing the stroke to mimic Superman encourages you to lengthen your body position whilst staying streamlined.
Head Tap Drill focuses on the recovery and breathing of freestyle. First start off without adding a breath. Once you're comfortable with the head tapping movement add breathing back into your stroke.
