29/05/2021
🕺 FREESTYLE FRIDAY 🕺
*on a Saturday*
Concluding with RECOVERY as this week’s technique theme.
You’re going to be working on the non-propulsive phase of your frontcrawl (F/C).
Specifically, following the hand pushing backwards and outwards towards the hand exit.
The elbow leaving the water first followed by wrist and hand initiates recovery. The arm moves over the water but remains close to the body and head into a controlled hand entry.
The goal is to move your hand and arm to the entry position, as quickly as possible. By doing so, you will reduce a ‘dead-spot’ (i.e. prolonged period of no propulsion) in your stroke - therefore, increasing your potential for speed.
Today’s drill is swimming with DRAG SLEEVES (on hands).
In swimmers, the muscles that externally rotate the shoulder are often weaker than the muscles that internally rotate the shoulder. This makes sense, since the internal rotators are active and are strengthened with virtually every stroke you take. The external rotators, on the other hand, do not get strengthened to the same degree when swimming. This is important because the internal and external rotators form a force couple that helps stabilise the shoulder. Both muscle groups contract to keep the ball-and-socket joint properly aligned. When the normal force balance is upset in the shoulder, the ball no longer stays centred in the socket and the chance of impingement increases. Additionally, the external rotators tend to fatigue more quickly when this strength imbalance exists. Swimmers need to take deliberate steps to strengthen the external rotators to restore a normal strength balance in the shoulder while also building endurance to allow the shoulder to function properly.
Use the black elastic strap of the drag sleeves over your wrists, to ensure it won’t slide down. The water absorbed by drag sleeves will create an additional load during each arm recovery.
We integrate many drills, just like this one, into our program FINS Training.
If you’re thinking of becoming a better swimmer and want sessions which include:
🏊♂️ access to your coach
🏊♀️ fun & challenging sets
🏊♂️ opportunities to learn
🏊♀️ discounted private swims
Please get in touch with us 😊
+447713011759
[email protected]
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