Drill: Paddle
Explanation: This is a competitive swimmer’s version of doggie paddle. We all know how to scull (and if not I will add that as a drill of mine in the near future). What you want to do is keep your elbows as far in front of you as possible with as little movement from the elbows as possible. You want to lead the front part of the stroke (the catch) with the two middle fingers so doing a “catch doggie paddle”. The recovery is under water.
Things to Watch Out For: Make sure that the swimmers are not just pulling in circles. This drill is meant to reinforce the correct catch and initiation of the pull…not create an in-sweep effect. Also make sure that the swimmers are not dropping their elbows in order to pull. Remember that we want them as still as possible and as far in front as possible (close to the top of the water)
Additions to the drill: Once you have gotten this drill down, you can vary it up to the long paddle (under-water freestyle), or you can work hand speed.
Enjoy.
