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FREESTYLE - Single Paddle Drill Do you limp when you swim freestyle? Do you lean too much to one side or the other because you breathe to only one side? While these things are easy to correct for a short period of time, a permanent fix requires greater focus over a longer period of time. Here's a quick way to experience what a proper, balanced freestyle pull should feel like. If you're a lopsided freestyler, here's a quick way to experience what a proper, balanced freestyle pull should feel like. Put on some paddles, maybe a pull-buoy, and swim a few lengths without breathing. Breathing is usually the cause of most freestyle troubles, and breathing only to one side creates a deeper imprint on how you want your swimming to feel. Remove breathing from the equation, and pretty much anyone can become a beautiful swimmer in no time.
Once you have a sense of what a balanced pull feels like, take the paddle off your STRONGER hand. Initially, when swimming like this, you'll be surprised how little difference the one paddle makes. Instead of limping down the pool, you'll find that you simply focus a bit more. You may even find that you start to use the unpaddled hand LIKE a paddle. Why Do It: How To Do It: 2. Put on your hand paddles...then take one of them off. Sure, you could put on just one paddle to begin with, but then this drill would lack complexity. 3. Start swimming freestyle. 4. That's pretty much it. Focus on listening to the cadence of your stroke. Make it consistent, rhythmic, and equal. Start with short distances, and pay attention to what's happening. This is not the kind of thing you'll do for a really long set. 5. Focus on maintaining a complete stroke with both hands. If your paddled hand is getting caught, work on rotation. FREESTYLE - Reach, Ride & Grab Take paddles, for instance. I'm very particular about my paddles. I've been using the large (not the XL) TYR Catalyst paddles for as long as I can remember. They give me a great feeling of power, and they help me lengthen my strokes.
These paddles certainly have grown on me, and have become a staple in my swim bag. They're a great intermediate paddle for swimmers who do a lot of drills, who are a bit younger in their swimming development, and who aren't quite so strong. What I've found these paddles good for is the Reach, Ride & Grab focus of freestyle. This is a pulling drill, and to fully experience the "ride" portion, you should use a pull-buoy. This allows you to glide a bit more, and to feel the extension of the hands -- through the side and down the rest of the body. Using a pull buoy allows you to focus totally on the front part of the stroke, without worrying about your legs sinking. You should also NOT use a rubber strap to hold your ankles together on this drill. Use just the pull buoy (and paddles, of course). Why Do It: How To Do It: 2. Start pulling freestyle just as you normally would...ONLY... 3. When most people put on paddles, all they think about is how much extra power they have for the PULL. A better focus point is to feel how the paddles help your hands go straight forward. If you tip the paddles down in front, they'll go directly into the catch, or fall off. If you're tipping the front down, your hand will rise and may even come out of the water. You must extend your hand directly forward with paddles on. 4. After your hand has reached full extension, pause there for just a second to feel the water rushing down your arm and down your side. Keep your head in a stable, neutral position to allow for full rotation, but just ride the stroke at this point. 5. As your recovering hand nears entry, begin the catch, or pull, by simply grabbing the paddle with the tips of your fingers. These paddles are so pliable that you can feel them almost curl when you initiate a great catch on the water. 6. Repeat many times. How To Do It Really Well (the Fine Points): Working on making your body sleeker and longer, and extending your hand as far out front as possible for the longest, greatest range of motion, can ultimately make you a better, faster, and/or more efficient swimmer. These Star paddles are great because they're NOT huge, and because all those little holes reduce the resistance the paddles create. I also like them because they're not rigid, and they allow your hands to stay involved in the swimming process. Star Swim Paddles Develop Swimming Strength and Technique 7/9/05 Guide Rating - *****( 5 Stars) Pros:
Cons:
Description:
Guide Review - Star Swim Paddles Develop Swimming Strength and
Technique STAR PADDLE The innovative STAR paddle is a must have for swim bags in 2005. The narrow profile at the top of the paddle is excellent for getting into the catch of the stroke without adding shoulder stress. The wider midsection of the paddle is designed to increase the swimmer's ability to anchor their hands as they start to pull. One problem I see with many of the swim paddles in use today is that they are too big for the swimmer. While they may help with shoulder strength, I feel that stroke technique is being sacrificed. I like the smaller design of the STAR paddle. The star shape gives enough surface area to create extra resistance, yet proper technique can be maintained. I found this to be true in long sets as well as shorter ones. I highly recommend the STAR paddle and believe there is a place for it for your training regimen. I have been using it with swimmers that I train for the last 3 months and have been pleased with the results. Technique and conditioning are improved when they use the paddle and their feel for the water is still there when they take them off. Mark Gill 2004 USA National Open Water Camp Coach 19 years coaching experience (USMS, USA, YMCA and HS) 2003 USMS SCY Nationals Meet Director
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Of
course, a lack of oxygen DOES bring with it a few other issues,
so it's not our goal to teach you how to hold your breath for your
entire race. All we can do is awaken the feeling of balance, rotation,
and reach. Also, if you do this little pre-drill, make sure you
take your time, and stay relaxed. It's not about swimming without
breathing, it's about allowing you to feel, or listen, to your stroke
without having to worry about air. Of course, one additional rule
of thumb about not breathing is...if you need a breath...take it.
:)
A
friend recently sent me the Star paddles. The first thing I noticed
was that they have a lot of holes. Also, the plastic seems a bit
thinner and a bit more flexible than the plastic in other paddles,
especially the ones I'm used to. I was skeptical, but I've learned
not to jump to conclusions. I decided that I would use these paddles
for an extended period of time...you know...give them a chance.
I'd also give my swimming partners a chance to use them. The result
is this Drill of the Week.