This week's theme is the freestyle line. And there's a specific exercise that we do in here to work on that. And it's called Give me one, basically, what we do is we turn the water on, and the athlete is allowed to come up and take one stroke. And the goal is to stay in the same spot for as long as possible. So what you have to do is you have to rotate to your side, extend the arm, you're not allowed to kick, you're just supposed to hold that line until the water starts to push you back. Once you've done that enough, and you've done it to both sides, and you've had some good experience with it, then we graduate to give me two, which is basically right before you start to get pushed back, you take a second stroke, and you switch to the other side, we graduate that again, give me four into the point where there's no stopping of the line of the recovery happens immediately. And the swimmer continues to swim focusing on the line. Now usually this is done only to about eight to 10 strokes to really maximize the line. It's a slow stroke rate, really trying to get to your side and experience how to not create resistance. And so if you're doing this in a normal pool, sometimes it's good to do with a snorkel so that you can practice it more and more. And so you're just really, really, really trying to hold that line. And you know to experience as best line as possible, or the best line that you can get. And then carry that into your freestyle swimming. Now we'll also do this for breaststroke. So it's the same setup. And so I'll do that again for breaststroke as well. In that, the line and breaststroke and freestyle are so incredibly important that you want to make sure that you're doing it right. So let's give it a shot.


So that's it, you're basically trying to strain the line strain technique, stress it so that you're trying to move, but you're limiting stroke rate so much to the point that you have to be very exacting on the line. Again, when you get back into regular swimming. Hopefully, you've practiced this enough that you carry some of that in with you and your stroke is better

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Freestyle-Breaststroke - Give Me One!