Today's featured drill is designed to improve a swimmer's turns and underwater dolphin kicking, and is particularly effective for freestyle flip turns. It is an extension on a drill I first learned from Paul Yetter, coach of Katie Hoff. It is complicated, so let me outline the steps for you:
1. The swimmer kicks toward the wall, face down in a streamlined position.
2. The swimmer pikes and dives toward the bottom (works best in a 6-10 foot-deep pool).
3. When approaching the bottom, the swimmer tucks, flips, and pushes off the bottom vertically toward the surface.
4. Facing the wall as he surfaces, the swimmer throws his upper body into a fast flip turn off the wall.
5. Dolphin kicking fast off the wall, the swimmer takes two strokes into a phantom turn just in front of a pvc pipe (this will be a topic for a future blog) stretched across the lane.
6. The swimmer immediately starts kicking back toward the wall, and then breaks into a sprint for a few cycles before throwing himself into another fast turn (the swimmer in the video actually peforms an open turn here).
7. Dolphin kicking hard off the wall, the swimmer streamlines out past the pvc pipe and sprints to the opposite end.
Watch one of our swimmers perform the drill in video below:
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