Purpose
- This drill is similar to 6/1/6
- It’s used to improve your a sense of core balance and core control in the water
- It also helps you develop your body rotation
- It can train a classic high elbow recovery
- It enables you to imrpove your hand entry
- It can help you improve your upper back flexibility
Key Points
- Using fins and kick on your side with your lower arm leading straight out in front
- Slide the thumb of your upper arm up the side of your body to your armpit
- Return your hand to your hip then back up to your armpit
- Spear the hand into the water
- Catch and pull through with the underwater arm
- Rotate onto the other side
- Take a breath after the stroke and rotation
- Repeat
Progression into full stroke
- Perform freestyle full stroke keeping the fins on immediately after the drill
- Focus on a high elbow and a relaxed spearing hand entry
Think About
- Keep slow relaxed movements, continuous without pause
- If you are very tight in the shoulders you may not be able to get your elbow high and thumb to touch your armpit, don’t worry, just bring your thumb as far towards the shoulder as possible with the elbow opened out slightly, regular practice will help your flexibility
- Be aware that the high elbow ‘Smooth’ arm recovery might not suit your individual style of swimming
|
[复制链接]
提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
