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    There's A Drill For That!
    There's A Drill For That!
    There's A Drill For That!
    Ebook120 pages49 minutes

    There's A Drill For That!

    By Cokie Lepinski

    ()

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    About this ebook

    Ever noticed how technical swimming has become? There are so many fine points to all four strokes. You really need to break the stroke and its components down and work on them separately, and then put the stroke back together. In the process of doing this, you begin to understand much more about the stroke and about yourself.

    One of the best ways to refine your stroke, find efficiency in the water, and translate that to faster swimming, is to regularly build swim drills into your swim practices.

    In this eBook, you will find 125 drills covering freestyle, backstroke, breaststroke, butterfly, and even sculling. Each drill has a title, a purpose, and a thorough description of the drill, along with key points to focus on when doing the drill.

    Not only will practicing drills help your stroke, your efficiency, and eventually your speed, drill work will also help liven up your practices, making them much more interesting and challenging. Doing so under the guidance of a coach and support of a team is even better, so find yourself a team. You won't regret it. If you are a masters swimmer, check out www.usms.org to find more information on US Masters Swimming, locate a team near you, and see everything this great sport has to offer.

    Dive right in. I hope you enjoy this eBook and that your swimming skills grow by leaps and bounds. Happy swimming!
    LanguageEnglish
    PublishereBookIt.com
    Release dateApr 26, 2016
    ISBN9781456602383
    There's A Drill For That!

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      Book preview

      There's A Drill For That! - Cokie Lepinski

      review.

      Disclaimer: There's A Drill For That!

      Where did I get these drills? Good question! Like many swimmers and coaches, I have, over the years, accumulated quite a selection of books on swimming, swim DVDs, viewed You Tube videos, visited hundreds of websites, and poured over numerous swim magazine articles. I’ve also had countless conversations with other swimmers and coaches, attended and given swim clinics, and listened to analysis of swim races. Even in my own swim experiences I’ve had that light bulb go on for a new drill concept, trying it out in the water, then writing it up and sharing it with my team.

      After drafting this eBook, I realized I needed to research and find origins of these drills. I’ve done my best, going back and trying to credit where possible. If I’ve somehow got one of your drills that you were the originator of, please do let me know and I will update to give you credit. In many cases, I found multiple sources for a drill, some identical, some with variations.

      A listing of those credits appears at the end of the book. I put them there so as not to clutter up the drills for the reader.

      I’m already at work on the next edition of this book (what on earth am I thinking, I must be crazy!) and plan to add photos and videos for each drill and embed them in the eBook.

      Introduction

      There's A Drill For That!

      by Cokie Lepinski

      Ever noticed how technical swimming has become? There are so many fine points to all four strokes. You really need to break the stroke and its components down and work on them separately, and then put the stroke back together. In the process of doing this, you begin to understand much more about the stroke and about yourself.

      One of the best ways to refine your stroke, find efficiency in the water, and translate that to faster swimming, is to regularly build swim drills into your swim practices.

      In this eBook, you will find 125 drills covering freestyle, backstroke, breaststroke, butterfly, and even sculling. Each drill has a title, a purpose, and a thorough description of the drill, along with key points to focus on when doing the drill.

      Not only will practicing drills help your stroke, your efficiency, and eventually your speed, drill work will also help liven up your practices, making them much more interesting and challenging. Doing so under the guidance of a coach and support of a team is even better, so find yourself a team. You won’t regret it. If you are a masters swimmer, check out www.usms.org to find more information on US Masters Swimming, locate a team near you, and see everything this great sport has to offer.

      Dive right in. I hope you enjoy this eBook and that your swimming skills grow by leaps and bounds. Happy swimming!

      Chapter 1

      Freestyle

      Common Stroke Deficiencies in Freestyle

      Listing of Freestyle Drills

      Click the drill and you will jump to that drill.

      Fr1: Standing Breathing

      Fr2: Head Lead Balance – Face Down

      Fr3: Head Lead Balance – On Your Side

      Fr4: Head Lead Balance with Rotation

      Fr5: Superman Kick

      Fr6: Arm Lead Balance or 6-Count

      Fr7: Streamline Kick

      Fr8: Vertical Kick

      Fr9: 360 Roll

      Fr10: Sailboat

      Fr11: One arm stroke

      Fr12: Fingertip Dribble

      Fr13: Trace The Line

      Fr14: Skating Underwater or Underwater Recovery

      Fr15: Superman Catch up

      Fr16: Fist Freestyle

      Fr17: Triple Touch

      Fr18: Suspended hand

      Fr19: water polo free

      Fr20: Golf

      Fr21: Quiet Hand Entry

      Fr22: No Bubbles

      Fr23: 3 & Glide

      Fr24: Russian Rollover

      Freestyle Drills

      them off, you feel as if you are floundering in the water. So, put those fins up and master these drills without them!

      The end goal for all of these drills is to achieve a light rhythmical freestyle. Remember, the power comes from your ability to rotate, to vault your body over your anchor. You rotate with your hips and shoulders as one unit, using core strength. Your eyes remain focused on the bottom of the pool and not at the end of the pool. When breathing, you don’t reach for a breath. Instead, you press for a breath by pressing the water with the arm pit and palm of the reaching arm and then slide your chin for the breath. Your breathing should be compact enough that one goggle remains out of the water and the other goggle under as you breath. While it is okay to breathe to one side, it is highly recommended to learn to breath to both sides for balance, for sharing the load in your neck and shoulder muscles, and for keeping an eye on the competition!

      BREATHING DRILLS

      Fr1: Standing Breathing

      return to freestyle index

      It is critical to teach proper breathing in new swimmers. Many swimmers, even some seasoned swimmers, hold their breath when their face is in the water, and try to exhale when they breathe or right before they breathe. They quickly exhaust themselves and think they are out of shape. More often than not, their conditioning is okay, but their breathing techniques are not. This drill will help emphasize and when to exhale and inhale.

      • Here you stand in waist deep water, bent at the waist and put your face in the water, working to breathe to both sides. Eyes should be pointed down

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