Best Overall Freestyle Drill

There are numerous drills to help improve your freestyle.  Some work better for one person than the next. 

And obviously for all different levels of skill.

That said, I’m all about coaching one thing at a time.   No matter what level the swimmer.

It is pointless to tell someone two, three, four or more things that are wrong with his or her freestyle.  Same would apply to coaching any skill for that matter. 

No one can concentrate on three or four things at a time.

Best thing to do is find what the swimmer is doing that is “most wrong”.  
That one thing, if adjusted, will help other issues fall into place.

That necessary drill, in most instances is the ‘skating drill’.  This drill corrects a lot of faults.

I help a lot of swimmers that train for triathlons.  Swimming is always the weakest leg for triathletes.  And because it is first, if you are not, at least somewhat competent, you will be exhausted for the bicycle and run parts of the race.

So, how do you get a more efficient freestyle?  How do you swim this stroke in such a way that you will not be tired and worn out by the end of the swim?  And hopefully, not be last?

The Skating Drill

This drill will help:

• Breathing
• Using your core
• Using more and different muscle groups so as not to rely on and overstrain your shoulders
• Slowing your kick
• Increase flexibility in your feet and ankles
• Streamlining your body

One thing that I took away from the book ‘Total Immersion’ by Terry McLaughlin
was the example of the Tug Boat vs The Sailboat. 

A tug boat has a flat front and pushes the water. 

A sailboat is narrow and cuts through the water.

To cut through the water like a sailboat a swimmer needs proper rotation.  To turn somewhat to the side each stroke.  In this way the swimmer becomes properly streamlined.

How to do the Skating Drill

I call it a ‘skating drill’ because you are sort of skating on that bit of hip bone that slightly protrudes in front of each hip.  You don’t want to be right over on your side.  Swimmers need to find their own ‘sweet spot’, that angle that works for them.

Usually, around forty-five degrees.

Too far on one’s side will overly strain your shoulders.  Not enough angle and you are not cutting the water. 

Try about a forty-five degree angle. 

Do this drill every workout.

4x 50 metres (or yards)

Use long fins. (Reasons for this listed further below.)

Cruising on your left side: right arm is laying on your right hip.
Your left arm is out in front of you as if you are just starting your pull stroke.  Elbow high(ish) and tips of fingers just starting downwards.  As if you are just starting that push over the big beach ball.

Your eyes and head are pointed forward.  And down.

So the edge of the water is at your hairline. 

Kick with fins half way down the pool.  Long, slow hard kicks.

Or as far as you can go without taking a breath.  If you need a breath, you can turn your head slightly to breathe, then turn your head back facing down and forward.

Half way down the pool, take a couple of long strokes and switch sides. 

Again, do at least 4x50 each workout.  I’ve been doing this drill every workout for at least 10 years. 

Long Fins:

I find the long fins mimic more the flexibility that you should be working towards in your ankles and feet.
First few times using them, you may find some muscles cramping; muscles that you didn’t know you had. 
Keep at it. 

Another importance of using LONG FINS.  They will help slow down your kick. Make it stronger and more efficient.  No point when you are swimming distance in doing a six beat kick.  Waste of energy. 

So, when you are kicking in this Skating Drill, use long, slow, more powerful kicks, as opposed to short rapid kicks.

Slow down, get more efficient and you will go faster. With less effort.

Breathing

Having your hips and shoulders turned allows you to breathe properly without having to over turn your head.

Core

Concentrate on Keeping your engaged. 

And you are slightly pushing against that forward hand and arm as you aim slightly down.  Don’t bend your wrist, but get the feeling of your hand and arm going over a large beach bal.  But that’s all for another post and video.

Do the Skating Drill for some weeks and let me know if and how it changes your freestyle stroke.