The best drill for Balance and Rotation

Freestyle Balance and Rotation Drill

The Balance and Rotation drill helps improve shoulder rotation which is a crucial part of freestyle swimming. It adds to the stroke’s overall efficiency and helps in making breathing easier while allowing a swimmer to extend further for each stroke. It also adds balance when referring to equal distribution of power to the arms while underwater. The drill will also help the swimmer determine which arms is stronger.

There are four parts in this drill:

  • Swim with left arm, breathe to the left side, right arm to the side
  • Swim with left arm, breathe to the right side, right arm to the side
  • Swim with right arm, breathe to the right side, left arm to the side
  • Swim with right arm, breathe to the left side, left arm to the side
You may also make use of swimming fins to support your legs. While this appears to be quite complicated, it’s a great help in improving your freestyle swimming stroke. You may try doing 16 x 25s while completing steps 1 to 4 four times according to the order provided above. You may also incorporate 20 seconds rest for each 25 yard swim.

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