7 hours ago
Speed and endurance are importance - but efficiency is king.
Swimming efficiency comes from developing the right technique and feel for the water, resulting in less resistance and more forward motion while using less energy. Win-win.
In swimming, one of the most important drills on your way to Olympic-style efficiency is the CATCH-UP DRILL - A drill that should be integrated into almost every swim session.
1. Start with both arms pointing forward
2. Arm #1 swims (catch, pull, exit, recover, enter)
3. Your body will rotate as when swimming normally
4. Your kick should be strong enough to keep your legs afloat
5, Arm #2 stays out in front, pointing toward the destination
6. When arm #1 returns to the starting position, pointing forward, toward the destination, arm #2 swims
7. When arm #2 returns to the starting position, pointing forward, toward the destination, arm #1 swims
6. Each arm takes its turn swimming or maintaining the pointing forward position
Keep your nose pointing toward the bottom of the pool, eyes looking down, the top of your head pointing in the direction of travel, a good posture from the top of your head through your neck and down your spine. When you need to breath, rotate along that posture line, eyes looking sideways as the swimming arm exits the water and recovers, on the same side as that arm. Get the eyes looking down again before that hand enters the water.
Keep a good, long posture position, top of the head through the spine, with a line drawn from the base of the spine through the top of the head pointing toward the destination. Think of that as an axis.
Do you integrate the Catch-up Drill?
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