Do you find your arm dropping in freestyle as you go to take a breath?
You are not alone!
This is a very common problem among freestyle swimmers. Practice these drills to overcome this and improve your stroke:
1. Kick on your side with your arm extended. Belly button should be pointing directly at the wall, eyes at the bottom of the pool, hand extended. When you need air, roll onto your back and grab a few breaths before going back to head down.
2. Shark Fin Drill. Start as in #1. Lift your trailing elbow up, and drag your hand through the water until it gets close to your ear or goggle line (forming a “shark fin”). Slide the hand back along your side, roll up to get air and repeat.
3. 6 Kicks Per Stroke Freestyle. Swim freestyle but for each arm stroke, count 6 kicks. This keeps you on your side longer than usual. Make sure to keep your arm out in front as you do the 6 kicks.
These drills will help develop your ability to be balanced on your side and ultimately improve and correct your arm dropping as you take a stroke or take a breath!
Coach,
This is the exact problem I have. I mean, I am not even close. By the time I am catching my breath, my arm is only 30* (or less) from pointing straight down at the bottom of the pool). Today, after swimming about 1000m like this, I did a few experiments. I noticed that
* when I turn, I sink. I am not turning as if I am on a skewer. I am not sure how to think of my legs, butt and head. Any tips?
* I am underwater unless I go very close to being on my back. Arm is still close to straight down.
* I breathe on my left. Because of this problem, my right arm is almost useless
* In helping my daughter swim, I noticed that her off breathing side is also very weak. She simply places her hand in the water. Like me, she has little power on that side.
Coach, any further drills?
Also, on your #3, how to keep my arm out there for two kicks much less three? How to avoid sinking or feeling I am sinking?
Thanks for your help!
Peter
[Reply]
Hey Peter,
Good questions!
Here are some ideas:
1. Use fins when you practice the drills. This will allow you to practice your balance without having to use all your energy kicking to stay up.
2. Practice the drills more often, particularly side kicking and shark fin drill!
3. Think of the power in your freestyle coming from your core, including your hips, instead of your arms and legs. When you rotate to breathe, you should be breathing to the side instead of lifting your head up to get air. Think of rotating with your hips and your head swivels with the hips.
4. Practice kicking on your weaker side more often
5. Make sure you have your head in the right position. You should be looking straight down at the bottom of the pool, with the back of your head at the surface.
I hope this helps, good luck!
Kevin
[Reply]