➤1 These are for stroke mechanics
Rows (various positions)
➤ Improves grip and sensitivity in the water.
Front Rows: arms forward, small lateral movements of the hands..
Medium Rows: elbows high, hands under the chest.
Final Rows: hands close to the hips.
➤ Single Stroke (One-Arm Freestyle)
Swim with one arm, the other along the side. (Goal: to feel the catch and pull phases well.)
➤ Recovery Exercis
Alternate strokes, but the recovering hand must "touch" the other before starting. Excellent for improving:
alignment
extension
timing
➤ 6-1-6 Drill
6 kicks on the right side
1 stroke
6 kicks on the left side: works on balance and body rotation.
2. Specific strength exercises (in water)
➤ Paddles + pull buoy
They increase resistance and force you to maintain a good grip on the water; use them sparingly to avoid overloading.
➤ Swimming bands (dry or poolside)
They simulate the pulling and pushing phases.
High elbow
Hand path under the body
Full push-up to the thigh
3. Exercises to improve your grip
➤ Doggie stroke swimming exercise
Swim without a recovery phase out of the water: your hands remain immersed at all times, which allows you to:
keep your elbow high
grip the water effectively
➤ Fingertip dragging
During the recovery, "slip" your fingers across the water. This helps to:
keep your elbow high
have a relaxed and correct recovery
4. Remember to:
Elbow high in the grip
Hand entering the water aligned with the shoulder
Fluid, but not excessive, body rotation
Full push-up to the thigh
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