See [ Ссылка ] for more training ideas. Let's break it down:
PULL - Turn your head to breathe during the top arm pull which is nothing more than a "freestyle catch and turn to inhale" just like in the breathing stroke of freestyle of crawl stroke swim. Learning to grab water and pull / push it behind you will build the type of horizontal power you need.
The head should be turned just before the completion of the stroke and the inhale starts with the bottom arm pull.
BREATHE during bottom arm pull - With the head turned from the top arm pull, now pull the bottom arm using more of a breast stroke pull (breast stroke scull - video). Some people like a bigger bottom arm pull to help with lifting them to the point they can inhale, but do NOT breathe like you are doing the breast stroke. This should look like a freestyle breath with half of your face still in the water.
KICK - With a big scissor kick or breast stroke kick, open and close the legs quickly to produce as much forward power to move you through the water. One key element to the kick is having a streamlined arm recovery getting back into the glide position. Keep your hands / arms tight to your body otherwise it is like putting on the brakes in the water killing your momentum every stroke. Typical kicks will produce about 2-3 seconds of effortless glide IF you can be streamlined in the glide position.
GLIDE - Most people under glide (less than 2 Mississippi's) wasting their momentum, but some people over glide (more than 3-4 Mississippi's) losing all of their momentum. Being streamlined is key not only getting TO the glide position, but staying in the glide position for 2-3 seconds especially if you are trying to maintain a yard per second pace by simply gliding. This is where your efficiency is counted. No glide = no efficiency. NOTE - it is up to you if you want to glide on your side, at a 45 degree angle, or on your stomach. Whatever works best for you.
TIPS: Glide position - Biceps should be touching your ears, one hand on top of the other, keep your head down, feet stay still and together.
For more swimming articles and videos check out the article section at [ Ссылка ] or you can also find others on this YouTube channel, and other social media outlets.
