You can get the full explanation by purchasing the Total Immersion book and/or video.
- Back Kick
- Think surfboard -- rigid spine
- Push shoulders down
- Only mouth and nose out of water
- Push shoulders down
- Back Kick Twist
- Face up at all times
- Rotate hips and shoulders to left (pause) and back (pause), to right (pause) and back (pause)
- Back Kick Twist - down
- Establish position on back
- On to side, stabilize
- Chin down, look straight down
- Chin up to breathe
- One side at a time
- On to side, stabilize
- Same as above, but...
- Rotate left, chin down, chin up, breathe, to back
- Rotate right, chin down, chin up, breathe, to back
- Repeat
- Rotate right, chin down, chin up, breathe, to back
- Same as above, but now change sides by rolling across front (rather than to back)
- If you have trouble with the transition, pause on your front
- Slow the movement down
- The goal is to become balanced at all times of the rotation
- Speed is meaningless -- balance is your goal
- Slow the movement down
- Side Kick - low arm at side
- Chin up to breathe, chin down rest of time
- Shoulder to wrist, out of water
- If you have trouble, roll a little onto your back for your air
- Shoulder to wrist, out of water
- Side Kick - low arm extended
- Even though this one is easier, you get a LOT of benefit from mastering the arm at side drill. I highly recommend it.
- Arm should be about 6-8 inches underwater
- If your extended hand is at the top of the water... your hips are down!
- Arm should be about 6-8 inches underwater
- Side Kick - single change
- Underwater stroke, change to other side
- Think "two rails"
- Step A - Change to side, then breathe
- Step B - Straight to air
- Step C - Straight to air, three breaths, repeat
- Think "two rails"
- Side Kick - three-stroke change
- Same drill with three underwater strokes
- Step A - Change to side, then breathe
- Step B - Straight to air
- Step C - Straight to air, three breaths, repeat
- Step A - Change to side, then breathe
- Single Stroke - above water
- Step A - To side, stabilize, breathe
- Step B - Straight to air
- Step C - Straight to air, three breaths, repeat
- Step D - Straight to air, one breath, repeat
- Extended arm should wait a little
- Step B - Straight to air
- Three Stroke - above water
- Step A - To side, stabilize, breathe
- Step B - Straight to air
- Step C - Straight to air, three breaths, repeat
- Step D - Straight to air, one breath, repeat
- Emphasize the rotation, moving from one rail to the next
- Full stroke length, balanced at all times
- Extended arm should wait a little
- Three strokes are continuous, stroke should flow
- Step B - Straight to air
Key Points
- Rotate hips and chin to breathe (chin up, chin down) -- head is stable at all times
- Head down -- even more important in open water
- Novice to Intermediate Swimmers -- I am willing to bet BIG money that if you swam masters once a week and did these drills 2-3x a week for eight weeks then you would PR at all distances
- Drills must be done slowly and efficiently
gordo