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Category: Sports - Swimming - Freestyle Drills
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Drills
A
drill is used to break down parts of a stroke in order
to emphasize certain aspect of the body's movements. Drills
maybe used to learn a new stroke or strengthen certain
areas of a stroke.
Freestyle Drills
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Catch
Up:
Hand A stays over the head in a stretched out position
while hand B goes through the entire stroke, returns
to touch hand A, Hand B becomes stationary while hand
A goes through the entire stroke and returns to touch
hand B. Repeat until length is complete. Flutter kick
is used during the stroke. In short: One hand catches
up to the other before the next stroke is taken.
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6
beat kick:
Kick six times per arm stroke. Number of kicks can be altered
to emphasize continuous kick and/or lengthen time between
arm strokes.
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1
Arm Only:
Arm A stays over the head while pulling is done only with
arm B. Flutter kick used throughout stroke. Variation: arm
A stays at side while arm B pulls, allowing maximum body
roll through strokes.
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Tarzan
/ Waterpolo heads up:
Freestyle with the head and mouth totally out of the water.
Used to strengthen shoulders and emphasize kick.
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Alligator:
Variation of Tarzan/waterpolo drill where the water level
is just below goggles/eye line. Used to help get a feel
for body position in the water.
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Redline:
(Not on a heart monitor). Pretend your thumb is a red marker.
On the recovery portion of Freestyle drag the red marker
(your thumb) up the side of your body, from thigh to arm
pit. Emphasizes pulling all the way through stroke to touch
thigh and works on high elbows during recovery.
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Fist:
Form a fist with hands while swimming Freestyle. Works on
using forearms, high elbows underwater and forces swimmers
to kick!
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Scultina:
A waving motion under the water (someone is not trying to
flirt with you) with the hands that helps propel the body
and adds lift to the stroke. Helps with wrist strength and
flexibility.
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Alternate
Breathing:
Breathing on different sides of the body on an odd stroke
count. Example: breathing every 3rd stroke or 5th stroke,
will enable a swimmer to breath once to the left side then
to the right side. Alternate breathing balances out the
body roll during each stroke.
Source:
DSST
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