Here's a drill that uses paddles and fins on a long freestyle set with the focus on driving the hands forward into extension with the kick.
The set is, long course:
5 x 300 on 4:15 (1:25 / 100)
6 x 200 on 2:40 (1:20 / 100)
8 x 100 on 1:15 (1:15 / 100)
10 x 50 on :35 (1:10 / 100)
When the pace of the swimming increases, rather than taking quicker, or faster strokes, the swimmers are encouraged to drive the stroke from the feet, and focus on the piercing through the water with the extended arms.
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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
