dry land core exercising

trying to cut my free stroke rate down (currently a fustrating 25 per 25M)Not trying to be critical in any way, but there's no reason you can't be in the teens for this (per lap). A good streamline at the push-off will help drop the stroke count for starters. And so will working on your reach at the catch...which is why you probably asked about rotation to begin with. Many lap swimmers or new swimmers tend to pull back too early. It not only adds more strokes per lap, but this creates resistance. Try thinking about each stroke like the stride of a speed skater rather than paddling your torso as if it were a rubber raft. When the lead arm is out front...reach for the wall and don't claw backwards right away. Not having seen you swim, it's a good bet that this is what's going on. ...from Coach Emmett Hines...Whenever you change stroke counts you employ different muscles or muscle fibers. If one is making a large change, say going from 24 spl (strokes per length) to 15 spl or fewer, it means using perhaps 70 percent different (and as luck would have it, completely untrained) muscles. This is the range where someone shifts from swimming primarily with their arms and legs to swimming primarily with their core body, changing the role of the arms to that of transmission rather than engine. From a muscular conditioning standpoint this is almost like starting over from scratch. There is a rather long conditioning curve just as you would expect from taking up a new sport that asks you to use previously untrained parts of your body.www.h2oustonswims.org/.../questionable_stroke_counting.html best drill for fine tuning a high stroke count: catch up drill Swim - Drill CATCH UP - YouTube

trying to cut my free stroke rate down (currently a fustrating 25 per 25M)Not trying to be critical in any way, but there's no reason you can't be in the teens for this (per lap). A good streamline at the push-off will help drop the stroke count for starters. And so will working on your reach at the catch...which is why you probably asked about rotation to begin with. Many lap swimmers or new swimmers tend to pull back too early. It not only adds more strokes per lap, but this creates resistance. Try thinking about each stroke like the stride of a speed skater rather than paddling your torso as if it were a rubber raft. When the lead arm is out front...reach for the wall and don't claw backwards right away. Not having seen you swim, it's a good bet that this is what's going on. ...from Coach Emmett Hines...Whenever you change stroke counts you employ different muscles or muscle fibers. If one is making a large change, say going from 24 spl (strokes per length) to 15 spl or fewer, it means using perhaps 70 percent different (and as luck would have it, completely untrained) muscles. This is the range where someone shifts from swimming primarily with their arms and legs to swimming primarily with their core body, changing the role of the arms to that of transmission rather than engine. From a muscular conditioning standpoint this is almost like starting over from scratch. There is a rather long conditioning curve just as you would expect from taking up a new sport that asks you to use previously untrained parts of your body.www.h2oustonswims.org/.../questionable_stroke_counting.html best drill for fine tuning a high stroke count: catch up drill Swim - Drill CATCH UP - YouTube