Building Block: Side of Pool Drill
Description:
- Lay on the side of the pool
- Arm forward
- Bent arm
- Finish stroke
- Lifting elbow
- Recover
Why:
- Allows the swimmer to see and feel the correct stroke out of the water
- Coach can touch their elbow or wrist to correct
- Slower progression so each swimmer gets to work on the part they struggle with
Building Block: Bend Elbow Drill
Description:
- Arms in position 11
- Alternate bending elbow
- No Kicking
Why:
- Makes the swimmer get maximum power of the high elbow
- Allows the swimmer to focus on the quality of the catch
Building Block: 4 Point Lead Hand
Description:
- One arm stroking only
- Non-stroking arm forward
- Bend elbow
- Finish stroke
- Pausing at each position
Why:
- Allows the swimmer to focus on one arm at a time
- Allows them to think about the quality of the stroke
Building Block: Unco
Description:
- One arm stroking only
- Non-stroking arm down
- Finish stroke
- Breathe every stroke
Why:
- Focus on one arm at a time
- Focus on quality of stroke
- Important timing and rotation
Build Freestyle: Training Videos