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Dryland exercises can be found HERE.
The following videos can also be found on You Tube HERE.
1. Fingertip Drag
Drag your fingers through the water on recovery. This will help with keeping your elbows high on recovery. See video:
2. Rotation Drill
With each stroke, rotate onto one side for six flutter kicks (with your arm extended and stomach towards the wall). After the sixth kick, switch to the other side. This helps with body rotation. See video:
3. Catch Up
Take a stroke with one arm. When that hand touches the other (in front of you), you can take a stroke with the opposite arm. Think of it as your hands playing tag. See video:
1. Double Arm
Pull with both arms at the same time while using a flutter kick. This will help with your pull. See video:
2. The Wave
While swimming backstroke, wave the hand that is out of the water. This will help with your hand position as it enters and exits the water. See video:
3. Dolphin Kick on Back
Push off the wall on your back in a streamlined position and doing a dolphin kick. This will help with your butterfly kick and kicking from your core. See video:
Complete two kicks and then one pull. This will help with strengthening your kick. See video:
Swim breaststroke but use a small sculling motion as your pull. This will help with the catch part of your pull and kicking. See video:
1. One arm
Do three butterfly pulls with one arm and then three with the opposite side. You can also do three normal fly strokes after that if you are able to. This will help with your pull. FYI: If you aren’t able to do the full fly stroke yet, you can use the one arm technique during your workouts. You can either do one arm down and the other back or do a certain number of strokes with one arm and then switch.
2. Dolphin Kick
Push off the wall on your stomach with your body in a streamlined position and your legs doing a dolphin kick. This will help with your kick and kicking from your core. See video: