Freestyle 101

Position 11 - Single Switch takes you one step closer to actual freestyle.  By slowing things down, you can practice some of the key technique points for good freestyle…things like extension, rotation, and timing. 

Start by pushing off the wall on your back and get into Extended Balance, with one arm up and the other at your side.  When you feel comfortable and balanced, go Nose Down.  Check to make sure you’re on your side and looking straight down.  

Bring your trailing arm into Position 11.  Hold for a second, face down, then take away the hand that was originally extended…as you roll into Extended Balance on Your Back.  

Start another cycle by going Nose Down.  Pause to check your body line.  Bring the trailing arm over the water and into Position 11.  Pause briefly in 11, then take away the lead hand as you roll into Extended Balance on Your Back.

As you practice the drill, don’t rush any of the steps.  Pause at each new position to make sure your body is long and horizontal.  Make corrections and THEN move to the next position.  Take your time and maintain a steady, smooth pace.

Once you feel comfortable with this drill, you can fine tune it by keeping the head low as you rotate from Position 11 to Extended Balance on Your Back.  As you make this move, keep looking down and press in on your lungs so that your head stays nice and low during the rotation.   

If you can keep your head from popping up during this drill, you’re setting the stage for a more technically correct freestyle once we get to the final step in the progression.  With a lower head position, you create less drag and resistance when you breathe.

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Position 11 - Single Switch