Purpose
- This is a progression of the 6-3-6 drill
- It helps with both developing your posture and alignment in the water as well as rotation
- It also improves your catch set up position and full stroke arm timing
- It helps you improve your long slow exhalations
Key Points
- Kick on your side for approximately six kicks
- Perform five strokes whilst gently exhaling
- Breathe in after the fifth stroke
- Kick on the other side for six kicks
- If it helps use the mantra:
6-5-breathe-6 Middle finger visualisation
- Think about where your middle finger on the lead hand is pointing
- Try to point straight forwards in front of your shoulder, towards the end of the lane
- You can also use this visualization during full stroke to maintain your stroke alignment and prevent arm cross overs
Progression into full stroke
- Perform some freestyle immediately after the drill, keeping your fins on
- As you start the full stroke following the drill think about maintaining your alignment and extending the middle finger on your lead hand in front of the shoulder, take a good breath in and fully exhale during the 5 arm pulls
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提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
