Free 2 catch-up
Swim catch-up Freestyle, catch in front, alternating two pulls on the same arm. The first pull is more technique, the second one is more powerful. Breathing is done on the opposite side of the extended arm. Hold 6 beat kicks during each arm stroke.
Goals:
- Feel the catch of water with your hand;
- Strengthen arm;
- Use bilateral breathing;
- Improve alignment;
- Lengthen stroke.
Free butt head
Swim Freestyle, at the end of your pull, extend and swing your arm to touch the opposite buttock; touch your head before the entry.
Goals:
- Feel the power of the arm at the end of the stroke;
- Exaggerate shoulder rotation to aid recovery;
- Keep hands close to your body.
Free close fist
Swim Freestyle with closed fist.
Goals:
- Feel water pressure on your forearms;
- Perform the stroke in a straight line.
Free dog padding
Swim Freestyle with your head up, recovering your hands under the water.
Goals:
- Emphasise the synchronisation of both hands. It is important that both hands meet at face level;
- Stretch your hands far ahead and far behind to grasp as much water as you can.
Free jaws
At the end of your Freestyle pull, allow your recovering hand to pause near your hip for a count of six kicks before continuing with the recovery. You will be in an extended position. Make sure you are on your side.
Goal:
- Pay attention to the feeling of relaxation of your hand, arm and shoulder in this position.
Free kick back
Kick Freestyle with your hands behind your back, head raised.
Goals:
- Maintain your body position;
- Strengthen your ankles and feet.
Free kick chin
Kick Freestyle with your hands clasped in front of you and chin on surface of water.
Goals:
- Maintain your body position;
- Improve power of kick.
Free kick fins
Kick Freestyle with fins on.
Goals:
- Improve power of kick;
- Help ankle flexibility.
Free kick hair
Kick Freestyle with your hands in front of you, water level to your hair.
Goals:
- Maintain body position;
- Feel water pressure on your ankles and your feet.
Free kick rocket
Kick Freestyle using kickboard with arms outstretched and face in water, breathing on every 6 kick.
Goals:
- Improve streamlining;
- Improve VO2 max.
Free kick socks
Kick Freestyle wearing socks.
Goals:
- Feel water pressure on your ankles and your feet;
- Maintain body position.
Free one arm
Swim Freestyle with one arm, the other arm by your side. Breathe on the side of the unused arm.
Goals:
- Feel the water under your hand during the stroke;
- Maintain body position;
- Synchronise breathing with the stroke.
Free paddles
Swim Freestyle with oversized paddles at a slow pace.
Goals:
- Feel water pressure on your hands;
- Strengthen arms.
Free sculling
Laying on your stomach, bring your elbows forward at the water level and in line with your shoulders. Your hands should be beneath your elbows. Perform a sculling movement with your hands to move forward. You can also perform this drill with a pull-buoy between your legs.
Goal:
- Feel water pressure on your hands.
Free swim chin
Swim Freestyle with chin on surface of the water.
Goals:
- Pay attention to your body position;
- Feel water pressure on your hands at the beginning of the stroke.
Free swim stick
Swim one arm Freestyle, holding 8 inch stick in front of you with the other arm. Your hand goes over the stick and starts the outward sculling action followed by the inward sculling action; changing hands after each length of pool.
Goals:
- Feel water pressure on your hands at the beginning of the stroke;
- Feel the sensation of “passing over the water”.
Free swim stop
While recovering, touch your thigh, then your armpit, with your fingers.
Goals:
- Keep your hands close to your body;
- Relax the muscles in your arm during the recovery.
Free vertical
Kick Freestyle with your body in a vertical position.
Goal:
- Feel water pressure on your ankles and your feet.
Free zipper
While recovering, drag your fingers close to your body from your thigh to your armpit.
Goals:
- Keep your hands close to your body;
- Assist flexibility of shoulders in stroke;
- Relax your arm on recovery.
Free Fingertip Drag
Swum like regular freestyle, except your fingertips never leave the water as your arm moves forward during the stroke recovery. You drag your fingers forward through the water, slightly off to the side of your body.
Goals:
- Focusing on good body roll and keeping your elbows pointed up;
- Change how much of your hand stays in the water: fingertips, hand, wrist, even your whole forearm;
- To promote a high elbow recovery;
- To make you aware of your hand position during recovery.
