swim drills
Freestyle: Practice The Catch
Why Do It:
Slowing down, and putting all your attention on how you connect with the water out front, helps you identify what's meant by a high-elbow catch.
How to Do It:
1. Start by pushing off the wall with both arms outstretched directly in front of your shoulders.
2. Next, take a pull with one arm, and return to position 1 above, both arms out front.
3. As you take this pull, keep in your mind the vision of Kara Lynn Joyce initiating her pull and keeping her elbow very near the surface.
4. The goal is to keep your arm, from shoulder to elbow, as still as possible...
5. ...while the front of your arm, your "paddle" from the elbow to fingers, points to the bottom and creates a great pulling surface.
How to Do It Really Well (the Fine Points):
If you're having a tough time feeling the high-elbow catch, put on a pair of fins to give your some momentum. Kick gently, and allow your hand to fall into the catch position, rather than trying to pull yourself forward. Take your time and relax. To really get the feeling, you can't force this. You should also feel the muscles in your back and side engage just a bit better as well.
Freestyle: Reaching Your Limits
Why Do It:
The best freestyle strokes come when you've started your hand as far out front as possible. This way you'll have a much better opportunity to draw your body toward THAT spot. To move as far forward on each stroke as possible, you need to make sure you've started at the furthest point in front.
How to Do It:
1. Swim freestyle slowly and smoothly, like on the video.
2. Extend your arm as far forward as possible out front.
3. Feel the extension through your shoulders, lats and back.
4. Allow your body to roll to aid in the extension.
How to Do It Really Well (the Fine Points):
Extend, extend and extend. Take your time, and feel the extension not just with your hands, but also with your entire body. You should almost feel a groan escape on each stroke.
