Due to a shoulder problem, I can't do breaststroke of butterfly for 3 weeks (at least). So I was wondering if anyone had any good free and back only workouts that I could do, otherwise workouts can get pretty boring. Thanx for all your help!!
~Kyra
Parents
Former Member
You may have heard of these, but this is what I usually do.
Back:
-One stroke, six kicks (working on getting the shoulder out of the water and body position)
-Three strokes, six kicks (same as above, but as you do more strokes, don't forget about keeping your hips up)
-I've done the ketchup drill before, but I really don't like it b/c my body sinks too far down in the water.
Free:
-Same as the first two for back.
-Salute drill, regular free- just salute at the end of your recovery (actually touch your forehead).
-Drag your fingertips along the surface during the recovery (this improves elbow position for a great recovery).
-Waterpolo drill (you probably don't want to do this while you have shoulder probs)... you just swim w/ your head constantly out of the water looking forward.
***:
-Fly kick w/ *** stroke (two fly kicks, then stroke)
-Free kick w/ *** stroke (do however many kicks you feel is similar to the time you use when you glide)
-Free kick w/ tiny *** stroke (basically only move your forearms and hands).
Fly:
-One arm each length (my fave).
-Dolphin Dive (dive to the bottom, push off, come out of the water with one butterfly stroke and dive back down and repeat)... great for timing.
*I've heard that freestyle is a great way to prepare your body for fly... just a note.
Hope that wasn't too repetitive for ya.
S.;)
You may have heard of these, but this is what I usually do.
Back:
-One stroke, six kicks (working on getting the shoulder out of the water and body position)
-Three strokes, six kicks (same as above, but as you do more strokes, don't forget about keeping your hips up)
-I've done the ketchup drill before, but I really don't like it b/c my body sinks too far down in the water.
Free:
-Same as the first two for back.
-Salute drill, regular free- just salute at the end of your recovery (actually touch your forehead).
-Drag your fingertips along the surface during the recovery (this improves elbow position for a great recovery).
-Waterpolo drill (you probably don't want to do this while you have shoulder probs)... you just swim w/ your head constantly out of the water looking forward.
***:
-Fly kick w/ *** stroke (two fly kicks, then stroke)
-Free kick w/ *** stroke (do however many kicks you feel is similar to the time you use when you glide)
-Free kick w/ tiny *** stroke (basically only move your forearms and hands).
Fly:
-One arm each length (my fave).
-Dolphin Dive (dive to the bottom, push off, come out of the water with one butterfly stroke and dive back down and repeat)... great for timing.
*I've heard that freestyle is a great way to prepare your body for fly... just a note.
Hope that wasn't too repetitive for ya.
S.;)
