Pulldown and Arm Recovery

iswim

During the breaststroke underwater pullout, the arms pull DOWN during the power phase, and then arms recover back UP to start the first stroke.  This week's drill will help you isolate and work on this move:  the arm recovery after the breaststroke pulldown.

Why Do It:
Staying small and tight during the breaststroke underwater arm recovery can help you to maintain your speed off the wall.  Minimizing the resistance is key here, and learning a couple key points can really help you hang on to your momentum.
How to Do It:
1.  After your breaststroke pulldown, keep your head in line, your arms next to your sides, and your toes pointed.  From directly in front, nothing but your head and shoulders should be showing.
2. Initiate the arm recovery with your hands, keeping them tight against your body... and almost SCRAPING them along your skin or suit.   As much as possible, try to keep your elbows in.  Our demonstrator allows his elbows to go out a bit... we'll fix that this week.
3. As your hands approach your chin, begin the recovery of the legs and keep your hands as tight in front of, or against, your head as possible.
4.  Recover your legs with your calves hidden behind your thighs while continuing to extend your hands forward.
5.  Pitch your feet out, keeping your head down and beginning to prepare for your first pull.
6.  As you finish the kick, start your first pull, trying to keep your head down and in line.
7.  When your hands reach their widest point, your head should be starting to break through the surface... then start swimming.
How to Do It Really Well (the Fine Points):
Practice a long, well-timed, and powerful breaststroke pulldown... every time you push off the wall after a breaststroke turn

在水下蛙泳拉力、武器拆毁在电力阶段,然后恢复到手臂开始第一个中风。这周的演习将帮助你分离并工作在这个移动:手臂复苏的蛙泳下拉。

为什么这样做:

住在狭窄的水下蛙泳臂开始可以帮助你保持你的速度从墙上取下来。这里的关键是减少阻力,学习几个要点可以真正帮助你抓紧你的动力。

如何做那件事。

1。在你要保持清醒的头脑下拉,蛙泳排队,你的手旁边,你的方面,你的脚趾尖。从正前方,只有你的头和肩膀应该显示。

2。开始移臂开始用你的双手,从而使它们保持紧密的团结来对抗你的身体…而且几乎刮你的肌肤还是它们沿著西装。尽可能地,尽量保持你的手肘。我们让他弯机上出去一点…我们要调整一下这个星期。

3。你的手的方法,你的下巴,开始恢复的腿和保持你的手的紧,或对前面,你的头是可行的。

4。你的腿恢复你隐藏在你大腿小腿在继续扩大你的手向前。

5。你的脚从球场,保持你的头并开始准备你的第一次拉。

6。当你完成这踢,开始你的第一把,试图保持你的头和在一条直线上。

7。当你的手达到宽点,你的头应该开始打破通过表面…然后开始游泳。

怎么做得很好(精细点):

实践长,恰到好处的,强大的蛙泳下拉…每次你推离池壁后转。蛙泳