Good morning. This week's theme is position 11 freestyle and learning freestyle from a position 11 position where the drill. So the first thing is why do it. And the reason is, is because we want to set up a good alignment with the hands directly in front of the shoulders as you extend forward and freestyle. So it's a great position to start building a freestyle from. As you extend forward, the body can rotate the arm inward a little bit, but you just don't want to have any crossover or too much out sweep going on. So it's just a good solid foundation. So first, I'll show how to do it.

Maybe need to be a little harder than that. Or I should put fins on fins are always good at this.

So that's basically how you do it. It's very simple. You can put fins on, you can put a snorkel on if you do have to breathe, do the old scowling out front, probably to lift your head.

So obviously, How to do it really well, incorporating this into freestyle is, is just a simple step of starting in that position, and then trying to land back in that position each time. So to progress forward from just position 11, take one stroke at a time, come back to position 11. And then, and then just keep alternating the arms. So very simple progression.

And then how to do it really well, even better, is sores like any miros that will be featured this week, when she is at least here swimming. And sometimes when she's back at home training, she starts each length with a little bit of balance, a little bit of position 11. Not every length, obviously review, reviewing and rehearsing even by Olympic athletes to make sure that the foundation is set up properly. So set the water speed at a more training level, push off in streamline, with flutter kick, not dolphin kick, break to position 11 and then start to swim. So it's a pretty quick transition. But it again, it's just a little bit of review, you don't have to do dolphin kicks on every length. If you're doing some review on balance, then this is a great way to incorporate some of this into your training.

Andi and I talked about when we did her series of videos, position 11 does leave you flat. And so it's really a balance and an alignment drill. And so there's once you start to add rotation to it. You never want to be flat on the water when you're swimming freestyle. You want to be through there as quickly as possible. So this is a balance and alignment drill. Not necessarily a rotation drill. But if you set this up right, rotation becomes more effective. It's easier to do and everything works better. Enjoy

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May 17, 2021 - Drill of the Week - Position-11 Freestyle