11:55
Faizan
If you’ve moved past the beginner stage and learned the basic strokes, you may now consider yourself an intermediate swimmer. But there’s no reason to stop there. To become a good competitive swimmer, or to simply improve your skills, refine and upgrade your technique by taking more lessons or performing intermediate drills. Sound swimming techniques will help you develop skills you can use for a lifetime and help you compete successfully in a variety of swimming events.
Freestyle Recovery Drill
As a beginner, you probably focused on executing the pull phase of the freestyle stroke. But the recovery phase -- when your arm moves forward -- is also important to perfect because it sets you up to perform the pull phase. Practice your recovery technique by doing a fingertip drill. Perform an otherwise standard freestyle stroke, but keep your fingertips in the water while your elbow travels through the air during the recovery phase. Using the water as a guide point helps you focus on keeping your elbow high during the recovery as you roll your body to the opposite side -- to the left, for example, when your right arm comes forward.
Breaststroke Kicking Practice
In a standard breaststroke, you execute the kick as you extend your arms in front of your body. You then glide briefly before performing the pull phase. Do a two-kick/one-pull drill by kicking, gliding and then kicking again before doing a pull. The drill helps to develop your kick as you learn how to streamline your body efficiently during the glide phase. Focus on bringing your thighs in line with your torso as soon as possible when they move forward. Perform the drill with swim fins so you can better feel where and how your feet should catch the water during your kicks.
Backstroke/Freestyle Drill
As an intermediate swimmer, chances are that your freestyle stroke is more refined than your backstroke. But you can use your freestyle skills to help improve your backstroke technique. Begin the drill with three freestyle strokes. As you pull through the third stroke, roll onto your back and then execute four backstrokes. Roll onto your belly after the fourth stroke, but keep your head up for as long as possible before repeating the pattern with three freestyle strokes. Try to maintain a consistent rhythm as you continue to switch between strokes.
Butterfly Kicks That Work Your Abs
Swimming is good exercise on its own, but the head-up dolphin kick drill gives your abs a strong workout and helps develop your butterfly kick. The drill essentially involves an upside-down butterfly kick. Swim the length of the pool on your back, with your arms at your sides, while you perform the same type of dolphin kick you use in the butterfly stroke. Wear fins on your feet and swim with your head out of the water to watch the fins splash at the water’s surface.
Freestyle Recovery Drill
As a beginner, you probably focused on executing the pull phase of the freestyle stroke. But the recovery phase -- when your arm moves forward -- is also important to perfect because it sets you up to perform the pull phase. Practice your recovery technique by doing a fingertip drill. Perform an otherwise standard freestyle stroke, but keep your fingertips in the water while your elbow travels through the air during the recovery phase. Using the water as a guide point helps you focus on keeping your elbow high during the recovery as you roll your body to the opposite side -- to the left, for example, when your right arm comes forward.
Breaststroke Kicking Practice
In a standard breaststroke, you execute the kick as you extend your arms in front of your body. You then glide briefly before performing the pull phase. Do a two-kick/one-pull drill by kicking, gliding and then kicking again before doing a pull. The drill helps to develop your kick as you learn how to streamline your body efficiently during the glide phase. Focus on bringing your thighs in line with your torso as soon as possible when they move forward. Perform the drill with swim fins so you can better feel where and how your feet should catch the water during your kicks.
Backstroke/Freestyle Drill
As an intermediate swimmer, chances are that your freestyle stroke is more refined than your backstroke. But you can use your freestyle skills to help improve your backstroke technique. Begin the drill with three freestyle strokes. As you pull through the third stroke, roll onto your back and then execute four backstrokes. Roll onto your belly after the fourth stroke, but keep your head up for as long as possible before repeating the pattern with three freestyle strokes. Try to maintain a consistent rhythm as you continue to switch between strokes.
Butterfly Kicks That Work Your Abs
Swimming is good exercise on its own, but the head-up dolphin kick drill gives your abs a strong workout and helps develop your butterfly kick. The drill essentially involves an upside-down butterfly kick. Swim the length of the pool on your back, with your arms at your sides, while you perform the same type of dolphin kick you use in the butterfly stroke. Wear fins on your feet and swim with your head out of the water to watch the fins splash at the water’s surface.
Posted in: swimming
