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Freestyle drill #4- underwater recovery
Freestyle underwater recovery
How to do it?
Body position
Raise one hand up so that your fingers are pointed at the wall you are swimming towards while your other arm and hand should be down at the opposite side
Angle your body more than 45 degrees and less than 90 degrees with your hip bone (iliac crest), pointing roughly towards the place where the ceiling and wall meet
Tuck your cheek into the armpit of your extended arm
Make your body long
Eyes looking down
The Movement:
Extend one arm out in front and keep elbow high when pulling. Keep the shoulder that is pulling close to your face to “get over” your stroke and engage your lats
As you begin the pull phase of the stroke the other arms begins to move forward underwater towards the catch phase. Keep the arm moving forward in a tight position to your body.
As you complete the push phase (pushing water backwards) with one arm, you begin the catch phase with the other arm
Try to keep your head low with only one ear and one eye coming out the water when you breathe
Focus:
Control the stroke underwater
Maintain a straight line
What does it improve?
Teaches a high elbow catch and pull, without worrying about recovery
Teaches good body alignment and long extension
Teaches good hip and shoulder rotation
Teaches full kick throughout the drill
This video is done by a younger swimmer but is very well done and shows the swimmer getting over the catch and maintaining a strong kick throughout. Note the side to side movement of the kick in conjunction with the rotation.
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