The past two weeks I've was feeling a little under the weather and just didn't have any energy to write. I'm feeling a lot better despite my 3 pack a day smoker cough and inability to get a good nights sleep. Anyways.
So you finally got your ass into the pool and you're swimming or doing something that looks like swimming. Good job, getting in is a big issue for some. Here's a few drills that can help make you a better swimmer.
Chest Press - Improves body position and kicking technique.Swim face down with your arms at your side and kick. Turn your head to breathe, exhale when your head is down. Main emphasis is to "push" your chest down so your hips and legs are high toward the surface.
Side Kicking - For prompting proper technique and rotation. Swim on one side with the your lower arm extended straight forward, while the upper arm rests on your upper side. Rest your head on your shoulder like your head is on a pillow. Kick. Exhale into the water and rotate your head to breathe.
Catch-Up Freestyle - Promotes better rotation arm-stroke mechanics. Begin kicking face down, bring your arms above your head. Imagine holding on to a railing while a tornado is about to suck you in. Take one stroke with one arm, kick for a few seconds and repeat with the other side.
Count Strokes - Helps improve overall stroke efficiency. Just count the number of strokes while swimming one lap of the pool. Try to lower the amount of strokes taken in the following laps.
Fingertip Drag - Promotes complete arm extension and proper hand position in the release. Swim freestyle as you normally do but drag your fingertips across the surface of the water during the recovery phase.
Fist - Purpose is to teach you to rotate your shoulder and bend your elbow in the catch portion of the arm cycle to promote a better pull. If you're doing this correctly, you should only notice a small difference between this and when your hands are open. Swim freestyle but with a closed fist.
Bilateral Breathing - Learn it. Why? If you're swimming in an ocean/lake there will be waves, would really suck to be breathing on the side that the waves are coming in on. What about the sun? Sucks to look into the sun for a whole 1.2 miles. How it's done? Easy. Breathe on the other side, every third stroke. Do it until breathing on both sides becomes the standard procedure. Almost like flip turns.
Now you have no excuses for not knowing how to do drills. Get out their and swim!
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