GHAC Coaches Thought of the Day with Coach Drew

Wednesday, April 08, 2020

Theme of the Week: Freestlye

An effective drill to help improve your freestyle is one of my favourites: FISTS FREESTYLE:

Yes it may be as easy as balling up your fist and swimming without the added surface area of your palms and fingers to pull through the water but WHY?

This drill with your focus will make you more efficient and powerful in the water.

You need to concentrate on feeling more of the water thus allowing you to use your forearm more effectively. The forearm provides a sizably greater surface area for you to pull through the water.

Fists freestyle when performed correctly creates a higher elbow catch allowing your forearm to pull you forward as you pull and teaches you to get your forearm in the vertical position quickly allowing you to start pulling with your forearm ASAP.

Therefore when completing the drill:

1. DON’T CHEAT - Focus

2. Mix - drill with regular swimming ( 50’s - 25 Dill / 25 Swim)

3. Varying speeds

     A. Drill - Efficiency

     B. Sprint Swimming - how to move through the water best when at near sprint swimming

4. Done with purpose - a drill done correctly : corrects your swimming ability, efficiency and speed

All this is to help you become a better swimmer both during workout and on race day.

Hard work beats Talent : When Talent does not work Hard