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freestyle - Core Pull-Buoy Drop with Dolphins Making sure the back doesn't slope in freestyle can help swimmers go faster. Why do it: When the swimmers stabilize their core, they can rotate quicker and decrease resistance that can come from the hips dropping.  How to do it: 1 - Hold the pull-buoy at the ankles and swim. 2 - Tighten the mid-section of your body to make sure the hips stay on the surface, not sinking. 3 - After a few strokes, drop the pull-buoy and swim, keeping the core tight, and the hips close to the surface. How to do it really well (the fine points): By working on stability first, when this skill is mastered, we can them move on to focus on length, and catch In a workout setting, when the swimmers drop the pull-buoy, it leaves a great target for underwater dolphins to go back and pick it up. This incorporates a couple skills into a consistent set. |
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