By doing this drill you will develop faster hands up front, which will increase the efficiency of your pull. In this drill you swim the breaststroke pull with a freestyle flutter kick. It helps you connect the body with the forward movement of the hands. While bringing the arms forward the body needs to follow the hands as much as possible.
How to do it
- Swim regular breaststroke but instead of a breaststroke kick, use the freestyle flutter kick
- Drive your pull quickly and controlled, using quite a bit of power to lift yourself out of the water
- During the recovery, dive right after your hands into a streamline to make sure your body is high and horizontal in the water
- Keep a constant, strong kick while performing this drill
- Make your pull strong and compact, keeping your hands in front of your chest at all times
- Accelerate the speed of the hands during the arm recovery and fall back into a streamline
- Breathe out under water during every streamline
Alternate this drill with swimming regular breaststroke. This drill emphasizes the pull and allows you to keep the head and hands high during the recovery of the arms. Just keep kicking!
|3 x 100M||Freestyle||Easy||30s|
|1 x 100M||Breaststroke||Easy||30s|
|with minimal amount of strokes|
|rest after round: 60s|