Full Commitment Real Estate Swim Drills for workouts Free 3k/p (6 beat), 2k/p (4 beat), 1k/p (2 beat) Drill Progression - pull 2x25 kick on stomach scull to breathe 1x25 kick on stomach overexaggerate deep, but all underwater 1x25 kick on stomach underexaggerate 2x25 Pull, pause on side, head down 6 kicks, recover w/ fingertip drag, stretch beyond catch-up hand 1x25 Right arm only. Fingertip drag. Stretch beyond left arm 1x25 Left arm only. ditto 2x25 UW recovery. Head straight with body. Full pull. 2x25 catchup. fingertip drag. stretch beyond 2x25 put it all together high elbow catch using side of pool. Face side, put arm straight up, then catch by putting arm on pool deck. Rotate body 30 degrees 6 kicks per pull. (STS = Side To Side) Breath control - alternate breathing, breaths/length strokes/breath, Nobreaths from flags before catch, rotate straight arm out & back (streamline straight arm entry & glide) Catch-up free Catchup free - hold catchup for 4 kicks.  Catchup free - Pause, then stretch the pulling arm beyond the recovered arm. Catchup free with underwater recovery. dog paddle - keep pull in front of shoulders Balance - 3 strokes / pause to breathe for 6 kicks, keeping arm horizontal and one goggle in the water / look to bottom for 2 kicks / 3 strokes and pause on other side. 1 length slow / 1 length fast maintaining drill Fist free Your palm is a good paddle, but if you neglect your forearm by dropping your elbow, you will perish! No one here has mastered a high elbow catch    impingement - chicken arm recovery / straight arm / slight bend just above water impingement - enter thumb first / little pinkie first / flat palm impingement - recover back of hand leading (thumb down) / palm (thumb up) / thumb Kick on back, both arms overhead. Alternate stretching one arm further, then the other. Kick on back, one arm at side, other arm overhead Kick on side, no board  Golf (1=count strokes, 2=get golf score, 3=reduce golf score, 4=reduce by focusing on count, 5=reduce by focusing on time, 6=reduce anyway you can One arm push off One arm free (other arm at side or out front) Try for a normal pull. Rotate. Stay straight & streamlined over/under correct ankle flex - flat foot / hyper-point / normal over/under correct head - head high / watch back wall / look down over/under correct pull - straight arm / touch chest, 9" from chest over/under correct pull - wide of shoulders / crossover / under shoulder Over/under correct recovery - Slow deliberate recovery, careless throw recovery "let it fly" over/under correct release - at waist / at thigh (throw water) / at hips over/under correct catchup - full / windmill / at head over/under correct roll - no roll / swing arm over back / normal over/under correct tension - tense every muscle you can / loose as a goose Overkick / Superman kick - 8 kicks per cycle is a sprint kick scull - hands at #1,2,3,4 Spin / Windmill – Sprinting skips the elongation of the stroke. Skip the catch and finish. Drive arm down 45 degrees (avoid glide & high catch), release early (just above hip) Start pull early and finish early syncro swim - 3-4 swimmers must swim in synchronization. Any stroke Tai-chi swimming – slow with perfect form touch elbow catch-up until forearm points down to bottom work strong catch / work mid-pull / work finish / work fast recovery Back Penny on head (keep your head still) Spin sprints - sit like in a chair, do not worry about catching water heads-up scull - sit use pull buoy & paddles. Scull feet 1st, then head 1st, feet & head out of water. Whistle=change direction catch-up back - full catchup or 3/4 fist Back kick and roll with penny on forehead kick arms at sides, roll 45 degrees side to side kick one arm overhead Kick streamlined. Face out of water, but not ears Kick, one arm overhead. Recover other arm, and return over water back to side (no pull) kick with pull buoy for a smoother kick 6 kicks per pull. one-arm back. Other arm above head. NO crossover Standing pull practice - the question mark pull in back STS - side-to-side: 6 kicks / 1 pull pause overhead and flip hand vomit, 3 strokes Ba / 2 strokes Fr (body roll) over/under correct entry - crossover / too wide / in line with shoulders scull on back, hands at hips scull feet first, hands overhead Breast <10 strokes – Keep stroke count under 10 – put it all together (glide) Sprint drills -  2xflutter with small circle spin pull  Dolphin and circle spin pull  Do not glide when breathing - the only pause is to glide at arm entry  Regular breast Br K on back - Kick breast on back, knees stay underwater; hands under butt to touch heels. (leg alignment) Underwater upside down breast - Amanda Beard drill breast pull with dolphin kick Breathe every other stroke. (To keep your head down. To think forward not up) Fist breast Kick with arms at sides. Touch heels at top of kick.(Bend at knees not at hips. Get feet high. Narrow kick) Scull at shoulder with flutter kick. (Insweep is a scull) scull pull with breast kick (avoid pulling too far back) Snake attack – Pull & coil / kick & spring – use the insweep as leverage to bring the hips forward 2 kicks / 1 pull 1 kick / 2 pulls I Dream of Jeannie kick - arms folded out front upchuck: 3 breast / 1 fly Band kick - no twists in band eyes closed: peed to see if you are swimming straight Fly 2 fly / 2 breast Misty Hyman Kick 4 Swim 1: push off, take 4 kicks, then one pull with 2 kicks. Kick In / Kick Out. Use entire body for kicks, not just legs Sprint drill - do not emphasize finish 2 strokes fly, rest of length free 3 R / 3 L / 1 full fly / 2 R / 2 L / 1 full / 1 R / 1 L / 1 full Dolphin kick on back face plant - 1 R / 1 L / 1 face plant with UW recovery Fist fly free, every 5th stroke take 2 dolphin kicks on side (strengthen dolphin kick) one-arm fly Hips come up as hands go in undulation drill - no kick Starts Create tension in your muscles to poise them to fire. Pull on the block with arms Entry - Streamline your entry & glide. Put all your effort into streamline. Deeper for breast. Finish with 25 breast. Flight – You want to dive out / level, not up. Keep your head down & look at the cross (they won't move the water). Pike at the hips, drive your hips to the flags so you can enter thru one hole in the water. Ram your dive down into the water to rip an entry. Get butt up "hit the flags with your butt" Grab or Flat – Feet shoulder width, hands grab between and pull up to pre tension. At gun, pull up, wait to fall, push out. Use for relays, explosive swimmers.  Pros – Uses strength of both legs. Easy to control.  Cons – Easy to false start. Relies on gravity to fall forward Slingshot – Like Track, only weight is reward. At gun, pull, then rear leg, then front leg. Good for swimmers with strong upper body.  Pros – Gives highest flying velocity, no false start  Cons – Slowest in getting you off the blocks Track – Best foot forward, other back. Grab with hands. Lean forward. At gun, pull up and shove with rear leg, wait to fall, then with front.  Helps for slow reaction & one leg dominance  Pros – Fastest in getting you off the blocks  Cons – Weakest push from legs, easily cockeyed. Less easy to false start. Start BA Feet must be underwater, not toes in gutter Get butt out, throw head back, dive thru a hold, streamline, dolphin FR Turn Bounce. Push off as soon as your feet land. Don’t wait for your body to drift into the correct position. Practice so you are in position before your feet touch the wall. Flip tight – Bend your knees and get your feet over and pointed at the wall before your knees follow. Keep your legs tight to your body. The tighter your turn, the faster Pike tight - Get your upper body ¾ done with turn before legs break surface. Like a toe-touch situp, it takes back and hamstring flexibility and ab muscles. Advanced: start your pike as you take your last pull, rather than after the pull Slow speed turn - If you cannot do a slow speed turn, you are probably too laid out streamline - glide for distance come off the turn using your non-dominant arm to stroke first