By Kevin Koskella, triswimcoach.com
March 12, 2008 -- Learning proper freestyle encompasses hip rotation, getting onto your side, gliding, increasing your stroke length, etc. Let’s look at some practical ways to implement these techniques.
You may have heard of the catch-up drill for swimming. This drill has traditionally been used to get swimmers to glide more and achieve improve their distance per stroke. In the traditional catch-up drill you actually touch your hands out in front on each stroke. The problem with this is that you are actually coming to a complete stop with your hands out in front and you are therefore on your stomach as opposed to rotating with your core.
To solve this problem, I typically have swimmers do a more “advanced” version of catch-up, which helps with distance per stroke and hip rotation. Here is the sequence:
1. 7/8ths Catch-up. As stated above, traditional catch-up drill requires that you touch your hand out in front on each stroke. 7/8ths catch-up is “almost” catch-up: Don’t go as far as pausing on your stomach, but wait until your hands almost touch before starting the next pull. This drill is mainly used to set you up for the next one.
2. 3/4ths Catch-up. Same as number one, only you begin your pull when your fingertips are lined up about with your elbow on your other (extended) arm. Here is a series of pictures demonstrating 3/4ths catch-up, a drill I recommend and give to my athletes often.
Notice the hip rotation from the upper left picture to the lower right.
3. Six kicks per stroke. Take a stroke, extend your arm out in front, kick six times, breathe to the side, take your next stroke. This will keep you on your side longer than usual and exaggerate the rotation and glide.
4. Four kicks per stroke. Same as the last drill, only you are doing four kicks instead of six. This is almost like swimming full stroke freestyle, but there is a slight pause to get in all 4 kicks.
Try this set in your next swim workout:
15x50’s
Rest= :15 between each 50
#1-3: 7/8ths Catch-up
#4-6: 3/4ths Catch-up
#7-9: 6 Kicks per Stroke
#10-12: 4 Kicks per Stroke
#13-15: Freestyle swim- focus on stroke rhythm, rotation, or distance per stroke.
Repeat this set and take note of your comfort level. As you practice, you should start to feel the difference in your stroke on the last three 50’s. Remember to just focus on one thing at a time -- trying to do more than one is too frustrating!
To see video clips of these drills, as well as others, go to www.triswimcoach.com and check out the Complete Guide to Triathlon Swimming or the Essential Triathlon Swimming DVD.