Because it’s so important, we’re going to revisit core stability in freestyle again.

Why do it:
Making sure your body is in near perfect alignment while swimming freestyle, means that the movements you make with your arms and legs have a better change of being productive for moving you forward.

How to do it:
1 - This is a quick progression you can do during a freestyle set.  Start with the pull buoy between the thighs like normal.
2 - Next, lower the pull buoy to between the knees, keeping the toes pointed and legs held tightly together.
3 - Move the pull buoy to between your feet.  Maintain a stable body line through this part, and don’t allow the hips to fall.
4 - Swim with STRAIGHT LEGS, no kicking or as little as possible.  Focus on the entire body, from the shoulders, torso, hips and legs, all rotating together.
5 - Start to add a small kick and swim.

How to do it really well (the fine points)
You’re really thinking about your stomach and hips through this exercise.  When you’re drilling, and when you get to swimming, you should feel the hips engaged, or touching the surface on each rotation.

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Freestyle - Balance Progression