Position 11 freestyle is really just a series of Position 11 drills, but with a varying degree of pause IN Position 11. Start by leaving the wall in Position 11, then alternate dropping and recovering one hand at a time, through the pull and recovery and back to Position 11. To really spend some time learning this, a snorkel would be ideal to be able to focus on the timing of the stroke without having to worry about rotating the head to air. As you start this process, spend more time reviewing and planning in Position 11 between strokes. When you feel more comfortable, you can start to just have your hands both in Position 11 for a short instance. Some people refer to a drill like this as “catch up” swimming, but we feel it’s an important step in a swimmer’s understanding of keeping the body long and always having a hand out front. | 
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IP卡
狗仔卡
提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡
