SWIM DRILLS - Part 2
Breaking your stroke down into small sections is key to perfecting your front crawl technique.
Single arm drill can be performed it lots of different ways so here are some key examples below swimming just 25 metres at a time.
Note: Always spend the same amount of time using your right arm as you do on your left arm.
10 x 25m single arm drill using a stroke float +20 seconds rest after each (5 right, 5 left – arm you’re not pulling with needs to be out in front, in line with your shoulder and flat and relaxed on the water surface, fingers relaxed holding the float)
10 x 25m single arm drill without a float + 20 seconds rest after each (5 right, 5 left – arm you’re not pulling with needs to be out in front, in line with your shoulder and flat and relaxed on the water surface, fingers relaxed.
10 x 25m single arm drill with other arm by your side. + 20 seconds rest after each (5 right, 5 left). *This drill is more advanced swimmers
10 x 25m single arm drill as above but using a snorkel. This is excellent for keeping your head still and focusing on shoulder and hip rotation. + 20 seconds rest after each (5 right, 5 left).
If you can be consistent with performing this drill every session as your zone 2 to zone 3 drills set, you will see a huge difference in your Distance per stroke/glide phase, your shoulder/hip rotation will become more ‘in time’ & your pull/push phase will get stronger.
Note: Always perform your drills in the swimming pool.
Come see us at Heathwood swimming & we will transform your stroke and get your prepped and ready for open water swimming.
Dave & Team www.heathwoodswimming.com
About The Author
Dave Tonge
Heathwood Swimming caters to all adults wishing to learn to swim, improve their technique, or be put through their paces in an endurance session. Our Endless Swimming Pool is great for Teaching and Coaching Adult non-swimmers, Beginners, open-water, Masters, or age-group swimmers. Pool & Open water Swimmer & Coach Owner of Heathwood Swimming & Triathlon MSc Physical Activity & Health RLSS Trainer Assessor Welsh Masters record holder. World Record Holder - longest wetsuit swim in an endless pool (24 hours) Finished in the top 20 at the Tenby LCW Swim 5 times from 2011-2016 (PB 48:18) Completed Long Course Weekend Tenby 2016, 2018, 2019, 2023 & 2024. 4 Times IRONMAN
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