The purpose of the exercises
To capture a sense of optimal depth of the stroke and of the angle at the elbow of rowing arm. Use a roll, from which the stroke begins, in order to give an additional impetus to moving forces. To learn to maintain the streamlined body position during its rotation.
How to do the exercises
Push off from the wall of the pool in order to swim on your back. Hands pull forward, holding by shoulders your head, arms must be locked. Stretch along the waterline and do efficiently the pushes by your legs.
Make a stroke with your left hand. When it approaches your side, start moving by your right arm, while the left performing sweep over the water begins the recovery.
When the right is on the middle of its recovery, the left must reach the lowest point of the stroke under water. Shoulder resting hand and the corresponding thigh should get out of the water, and the opposite shoulder and thigh to be in it.
At this point, start the rotation, reaching a hand toward the opposite shoulder and turn on the stomach. Hand executing bringing must enter the water as well as when swimming in the crawl.
When the arm is located at the side, will enter into a phase of recovery sweeps, the other hand starts the crawl stroke. By the mid-phase of the movement you should be on the opposite side, so, the stroke of this hand and bringing by opposite hand finish, as in the backstroke.
Continue to swim, completing one stroke as in the backstroke and the next as in crawl (freestyle). Feel the depth of immersion rowing arm and similarity angle at the elbow, when the corresponding movement in the crawl, as well in the back. Feel the roll of the body to the rowing arm adds additional energy to it.
Comments on the results of the exercises
|Losing of orientation in the space||Small vertigo is inevitable effect of rotation. Secure and fix the corners of the body’s rotation for 3-5 seconds. Try to squeeze the maximum out of each stroke. Before to rolling focus on the depth and angle of stroking arm.|
|It is difficult to roll over from back to stomach||Let your body is turned on its side with the help of your hips and shoulders. Then just continue to roll, so as to be lying on your stomach.|
|I can’t understand, when to breathe||Breathe during the stroke during your swimming in the back. This exercise does not provide the breath, when you swim in crawl (freestyle).|
The article draws on material from the book Blythe Lucero «Swimming. 100 Best swimming’s drills”
English translation: Serge Wodes / Drawings: Pavel Ermakov