**Theme of the Week** **Freestyle: Building a Stable and Horizontal Body Line**

The best swimmers often have an effortless quality to their strokes. Take a close look and you’ll usually find that they swim with a horizontal body line, stable core, and no wasted motions with the hands. This week we look at how you can build these same qualities into your swimming.

\*\*Monday - \*\* <https://www.goswim.tv/lessons/2369-step-1-building-a-balanced-breath> :06 - Demo without a snorkel but with fins :14 - position the hand so it’s not pressing :17 - extreme stability :23 - arm above water held on the side but exposed to air :27 - stay gentle so the kick doesn’t support :30 - close the gap between the shoulder and cheek / jaw bone :36 - arm parallel to the surface :46 - head nearly completely underwater :54 - arm should disappear behind the tips of the fingers 1:02 - again showing the top arm dry for as much as possible

\*\*Tuesday - \*\* <https://www.goswim.tv/lessons/2936-buoy-at-ankles> :02 - showing how the buoy helps the feet come up :06 - gets to streamline and body is on the surface :10 - hands on the surface - feet on the surface - eyes down I grabbed a still and flipped it over - he’s just stretching on his back :14 - you can start to see him being pushed by the current :15 - with the buoy, DO NOT allow the hips to drop or sway :21 - such a great demo of how to stand up in the pool :32 - Brad talking about the buoy down low loads the core

\*\*Wednesday - \*\* <https://www.goswim.tv/lessons/2237-freestyle-balance-progression> :05 - Extended with relaxed hands :11 - balanced Bodyline means every movement is more purposeful :17 - good head position also contributes to good body position :21 - pull buoy at regular position - focus on balance and rotation :29 - pull buoy at knees - focus on core rotation :34 - pull buoy between the feet - focus on core rotation :43 - no buoy but no kick :46 - extreme core control :52 - add small kick but still focusing on core 1:01 - focusing on stomach and hips 1:07 - hips should be engaged with the surface of the water

\*\*Thursday - \*\* <https://www.goswim.tv/lessons/3168-pull-buoy-core-stability> My go to drill in the EP :40 - buoy between the ankles :42 - getting started and up to speed, there may be more sway :47 - everything should rotate together Shoulders - hips - ankles :51 - Bodyline should stay straight - legs not moving from side to side :57 - achieving greater degree of rotation :59 - if the feet are moving, also check hand entry and extension 1:09 - drop the buoy after stabilization and add a small kick 1:18 - using a higher rate kick that normal but trying to keep it easy

\*\*Friday - \*\* <https://www.goswim.tv/lessons/2088-freestyle-no-kick-freestyle> :05 - showing a very minimal kick :09 - seeing the hips engaged with the surface on each rotation :13 - head position seems high, but we always have to take into consideration hair :16 - great rotation with great extension :20 - hold your feet together and straighten the legs :23 - beautiful line - feet very pointed :32 - it’s easier with some velocity :38 - keep the core tight - tighten the stomach :42 - make sure the legs are rotating and not swaying :47 - introduce a subtle kick

\*\*Saturday - \*\* <https://www.goswim.tv/lessons/1325-streamline-spin-360> :09 - streamline on back :11 - rotate to stomach :14 - back to the back :19 - horizontal Bodyline - she’s under but balance brings her up :24 - slightly under again but horizontal :28 - go through the progression :37 - spin slowly and remain in control :54 - maintain the horizontal Bodyline through the entire rotation :59 - on the returning length, rotate in the opposite direction 1:10 - tight thumb lock streamline 1:12 - the kick never stops 1:20 - constant exhale - may not be for everyone 1:34 - the streamline arm and head position does not change at any point.

\*\*Sunday - \*\* <https://www.goswim.tv/lessons/2056-freestyle-better-balance-and-connectivity> :04 - big paddle on left hand - sponge dragged by right leg :17 - building symmetry through control :20 - cross body connection paddle and sponge :22 - cross body connection paddle and sponge :26 - overloading opposite sides of the body :27 - cross body connection paddle and sponge :41 - full rotation to the side and extension :44 - this swimmer is using a constant kick - he’s a sprinter Alternate paddle and sponge consistently :52 - drop the sponge and put on paddles :55 - focus on the long glide and balance position on your side 1:00 - so beautiful that the hands don’t surf - driving fingers forward 1:07 - direct line forward 1:12 - drop the paddles and swim 1:16 - focus on driving the hands forward and rotation Here are the details to think about… one at a time please: Balance; head position; hand extension, direction and depth; constant kick; managing the anchor positions; feeling the extension equally to both sides; just begins digging into the details of this exercise.

**Bonus** <https://www.goswim.tv/lessons/2276-roller-balance> <https://www.goswim.tv/lessons/2275-physioball-balance> <https://www.goswim.tv/lessons/2251-body-balance-360-rotation> <https://www.goswim.tv/courses/22-get-ready-to-go-swim>

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Aug 2, 2022 - Building a Stable and Horizontal Body Line