In this edition of #WorkoutWednesday, I’ll introduce a useful drill that will help you improve your freestyle form. It’s called the “skate stroke” and I use it frequently with my swim group in Boulder, Colorado.
If you give this workout a try, let me know how it went. Get in touch with me on Facebook or Twitter.
Dave
The Skate Stroke Swim Workout
Purpose: To teach and reinforce a high elbow catch and to practice wrist hyperextension on the finish.
The Skate Stroke: First, familiarize yourself with the skate stroke technique in this video. I prefer the FINIS Freestyler paddle for this drill, because it tracks wonderfully on the skate hand. When trying it for yourself, keep these cues in mind:
- Start with 3 – 5 strokes to get a feel for the single paddle.
- Keep the single paddle arm extended in the entry position, holding the wrist joint line just slightly deeper than the elbow joint line.
- With the non-paddle handle take three consecutive single arm freestyle pulls.
– Don’t rush the pulls and be sure to set the elbow for the catch.
– Rotate your armpit downward to reduce the tendency to drop the elbow.
The Workout
WU: 10’ with every 3rd length backstroke
1st Set: 6 x 25, RI 10”, with paddle on left hand (the “skating” hand) and stroke with just your right arm. Repeat with paddle on the right hand.
MS: NO paddles
6 x 150 free, RI 30”, with skate stroke for 10 meters in the middle of the pool on all EVEN lengths. ODD lengths are regular free concentrating on the high elbow set.
3rd set: 16 x 25, RI 20”, alternating lengths of backstroke and free.
Hard effort on the free and cruise the back. Concentrate on the high elbow.
Cool down for 5’
Practice this single paddle skating drill regularly, and you’ll see your freestyle technique — and speed — quickly improve!
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