Download and print this session plan here: session plan 172
All great swimmers exhibit excellent balance in the water. Let’s look at what I consider to be the key drill for balance and alignment – skating drill and use an intermediate step (6-3-6) to carry that alignment into our freestyle stroke.
6 x 50m as skate to halfway, swim to wall. Alternate left and right hand lead
6 x 50m 6-3-6
4 – 7 x 200m focusing between alignment and balanced rotation.
200m – 400m Easy to very easy
1800m – 2400m
In skating, the leading arm should be straight out in front of the rotated shoulder. The trailing arm should be ‘in pocket’ (straight down on the INSIDE of the thigh). Kick should not be so aggressive as to throw you off balance – consider a compact ad rhythmic kick.
6-3-6 is as simple as counting to three (strokes) then switching sides. Breathing on the second stroke or just after the third stroke, when you have maximum propulsion, works best.