benefits of exercise for women over 4024

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If you have a swimmer who has a natural loping freestyle, harness that trait and incorporate it into kick and catch training, and general conditioning.

Why do it:
Many swimmers who start to develop a loping freestyle may think the underwater portion is a place to glide and rest... it's not. We must teach our swimmers to fill in that space with a solid kick.

How to do it:
1) The goal will be to get the swimmer to take 10-12 kicks underwater with the long side arm forward.
2) To best achieve this, have the swimmer breath to the side they typically stay under longer.
3) After the breath, the swimmer should dive, or press down under the surface for the 10-12 kicks.
4) Repeat!

How to do it really well (the fine points):
There are many fine points in this drill. The head should remain looking down in a freestyle position. The swimmer may want to tilt the head, but encourage them to maintain the proper line.

While they're kicking underwater, this delay, or pause, gives them a bit more time to think about that initial catch. They should prepare to grab as much water, as early as possible in the catch to get back up to air.

After the breath, and as the swimmer is heading down into the kicking position, they should also focus on the initial catch, trying to drive the other arm as far forward as possible. Try to drive forward, and not down.