Lesson for Make First Connections
Skills
The main skill is to have the body rotation empower the entry and extension of the arm on one side and empower the catch and hold on the other side at the same time. The well-timed body rotation will smoothly transfer power from the catch side to the streamline side and result in more satisfying sense of acceleration on each stroke.
The entry/extension arm will slide into the water and forward to its target as an expression of the body’s rotation. The catch arm will get a grip on the water and hold it, while the body rotates around that hold point and forward. All together, the catch will hold the water while the body rotation transfers the force it generates into the streamlining body on the other side.
You develop these connections by practicing the connection of one arm to the rotation. Then you some practice the connection of the rotation to the catch and hold. Then you practice connecting all three at once.
Note: we don’t teach the details of the Catch and Hold until Freestyle Advanced. The underwater catch (pulling) action you have currently is likely adequate for your purposes right now. We don’t want you to get distracted by that part of the stroke yet, because there are more important skills to establish first.
Drills
- Balance Position to Streamline (with weighted object in lead hand)
- Streamline to Streamline – 1 switch
- Streamline to Streamline – 2 switches
- One-Arm Drill
- One-Arm Swimming
- 6 whole strokes (no breathing)
- 6 whole strokes with 1 breath
- Whole strokes with breathing
Cues
Cues for Entry
- Weight shift
- Hold the scapula’s forward position
- Keep the armpit open to the deep
- Entry arm responds to the rotation
Cues for Catch
- Gather then rotate
- Hold and rotate
- Hold and slide past that point
- Slide the scapula back