HI I get the chance to run our team for 3 weeks & am looking for some new / fun drills to add to the workouts.
Do you have one that you really like?
Tell me about it so that I may use it.
Thanx to all the reply.
My fav breaststroke drill is two "underwater" kicks w/one pull - and you have to wait for three seconds after the second kick before you pull, so your body becomes horizontal again.
My fav freestyle drill involves (surprise!!) short fins - you kick on your side (no board) for about 6 yards, then pull the lower arm through & rotate to the other side, repeat kicking & rolling. It's very fun, but also good to help people learn to rotate their shoulders.
I'm starting to like doing 2 or 3 underwater pull outs for 12x25 to get use to being under water. it's been helping me keep my underwater distance in races.
I like the vertical kicking drill. Arms crossed over chest (for wimps) or hands out of the water, abs engaged, hips aligned with shoulders, legs straight. 15-60 seconds, then rest 30.
This one is great for leg and core strength. Plus, if you want to hear your team curse you, there's nothing better.
1) Breaststroke 1,2,3 sec drill.Swim 100 BR,1st 25 glide 1 sec/stroke,2nd 25 glide 2sec/stroke,3rd 25 3 sec and last 25 regular BR.
2) 4(or 8 or whatever) 50s on the min(or what ever) descending by time and decrease 1 SPL every 2-3 50s.(I make the numbers vague because you'll want to fit this to their ability.)
Aside from placing particular emphasis on the actual catch, how is this any different than a normal catch-up drill? BTW, I find many people try rushing all these drills. Catch-up is so close to normal freestyle, especially for front-quadrant swimmers, that it's pretty easy to get caught up in going fast, not focusing on the specifics of the drill.
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It was helpful to me in two ways. One, the catch up drill I learned years ago had you in streamline position actually touching hands. I like the position 11 better as it doesn't promote crossing in front. I also like the emphasis on keeping the shoulder and elbow stable while bringing the forearm down slowly into a focused catch. I think it heightens awareness of elbow position. YMMV :)
I also like the double kick for every pull breaststroke drill.
For freestyle I like the finger drill: fist with forefinger pointing out for 25, pinky out/25, fist/25, and the last 25 normal freestyle, repeat 4x.
I also like butterfly each arm three strokes/regular fly for 3, etc.. just cause it's fun to do!
;)
I don't have favorite one because drill it's a spot where you need to work to get better. Nevertheless I do some for breaststroke (need to think about other styles):
Breaststroke with freestyle kick
Breaststroke with dolphin kick
Breaststroke pull with buoy (perhaps the most exhausting :) )
1 pull + 2 kicks
2 pulls + 1 kick
