As someone who is really more of a good recreational swimmer than a current or former competitive swimmer, I lack some of the "automatic" technique elements in my stroke (basically free and back) that I'm sure many of the rest of you take for granted. Today I decided I would focus on engaging my lats. To that end, after my usual 200skp warm-up, I did:
400 drill by 50s - torque, 6-1-6, shark fin, catch-up - focus on lats
3x200 pull free @ 3:45 - focus on lats
100k ez
3x100 bk @ 2:45 - focus on lats
100k ez
3x50 free @ 1:30 - focus on lats
150 cool down
Not a long workout, but pretty typical distance-wise for me these days. I was happy to overemphasize my lats, even if it meant something else languished (like my already weak kick). Each chunk of drill was 50 free, then 50 back with a few seconds rest after each 50. I tried Leslie's torque drill backstroke for the first time. That was interesting. I felt about as graceful as a drowning pig, trying to figure out how to do an underwater recovery. Obviously, no shark fin backstroke, did the one-arm in the air thing.
The proof was in the pudding. I held 2:55 for the 200s, where I have more recently only been managing 3:01 or so. The 100s were 1:32-1:33. Again, I have recently been repeating 1:37-1:40. I was pretty wiped out by the time the 50s rolled around, so I only managed :38 or :39, about the same as I would normally do.
Now, several hours later, it's clear that my lats were engaged. They are quite sore. Still, I am open to more drills which will help with this. Let me know what you have.
Ho, ho, ho...
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This drill is like a scull/free hybrid. I use the snorkel to concentrate on feel while loading the lat group
David Marsh: Gettin' Better - Tips, Drills & Skills for Faster Freestyle - YouTube