Freestyle Drills

Here's a very quick drill that works on many small aspects of your swimming.

Why do it:
This is a good intense drill that encourages quick flips.  When looking further at the drill, to do it well will require many details be mastered.

How to do it:
1 - Start by kicking flutter kick directly into the wall.  The head can be up or down.
2 - When the coach directs, PUSH off the wall with your hands and glide back until your face is over the first marker (we used dive weights).
3 - When you get to the marker, start to aggressively swim back into the turn.
4 - Flip and sprint to the second marker.  Flip and sprint back to the finish.
5 - Add a swimmer and have them race.

How to do it really well (the fine points):
Let's quickly look at the various aspects coaches and swimmers can work on:
 - The aggressive flutter kick.
 - A balanced body to move backward.
 - A solid immediate connection to move forward from a stop.
 - A quick flip turn.
 - Streamline push (we're going short rather than focusing on long underwaters).
 - Another quick flip.
 - The solid immediate connection to move forward from a stop.
 - A no breath extended finish.

Have the swimmers focus on one piece, or just have them continue to go as fast as they can.

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Freestyle - Kick Flips