Purpose
- This is a progression of the Unco drill
- Performing Unco with paddles increases the surface area of the hand, which improves your awareness during the catch phase at the front end of the stroke
- Small doses can make a nice change to your routine
- Helps you develop rhythm and timing of your stroke
- It brings many stroke elements together, forcing you to time your catch, pull and body rotation correctly
- It also can help tune your breathing timing to the rotation of your body
- Wearing the paddle forces you to think about getting a great catch as you breathe, particularly wearing corrective paddles such as the Finsi freestyler and Agility paddles
- Remember if the drill is tough you’re probably highlighting an area of your stroke that needs some work, so stick with it!
Key Points
- Short for paddle-uncoordinated, this is a challenging drill, most suited to upper-intermediate and advanced swimmers (but everyone should give it a go!)
- Use fins, push off and pull with one arm wearing a paddle, with the other by your side
- Breathe away from the stroking arm
- Make sure you rotate your body to both sides, by driving the non-stroking arm shoulder down, using the mantra:
Stroke and dip… Think About
- Tune into getting a great catch with the stroking arm as your breathe
- You should feel a surge forwards as you generate propulsion with one arm
- If you feel like you’re bobbing up and down you’re probably pressing down too much at the catch causing your legs to sink, creating drag rather than pushing the water backwards
The King of Drills
- We call Unco the ‘King of Drills’ because it is beneficial to almost every swimmer, even elites
- No other drill works as well to put all the elements of the stroke together in the right timing
Progression into full stroke
- You’ll feel the magic of P-Unco when you swim freestyle immediately after performing the drill
- Remove the paddle, keep the fins on and feel the easier rhythm and timing of the stroke- for some it can be a revelation!
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