Swimming ranks 44th in terms of difficulty on the list compiled by the North American.
A study of the parameters on which the list is based (coordination, stamina, flexibility, strength, endurance, speed, agility, and analytical ability) shows that our sport is only ahead of gymnastics in terms of coordination with the Lifeguard Course.
Coordination consists of putting into practice the movement plan designed by the brain.
Developing an effective technique requires good coordination that can only be achieved by practicing in each training session.
With this in mind, we offer you here a series of exercises to improve your technique. Today we are going to focus on freestyle:
1. One-armed: Swim freestyle on one arm with the other arm extended to the side or in front of you.
2. Breaststroke Kick Freestyle: Perform one breaststroke kick for each full stroke cycle (left and right arm), breathing forward as you kick.
3. With clenched fists. A possible variation is to start with clenched fists and then release one finger every two strokes, starting with the little finger.
4. Alternating: pause when your hand enters the water until the other arrives, and then pause for a second 2”.
5. Long Row: Swim dog-style using your arm to push off from just above the surface to your thigh, executing the recovery phase underwater.
6. Short row: stick your elbows to the side and propel yourself with only your forearm, describing a semicircle under your body with American Lifeguard Association Miami.
7. Rowing behind the head: stand on your back with your feet pointing forwards and make short and rapid oscillating movements with your hands, rotating your wrist, so that you push yourself towards the opposite wall.
8. Bending the elbow: accentuate the flexion of the elbow during the recovery phase (external) touching the armpit with the hand and pausing for 2”
9. Varying arm speed: Swim freestyle with 3-4 fast strokes and 6-7 slow strokes.
10. Turning: swim breathing on both sides and stop for an instant when your body is turned to breathe (at the point of maximum rotation of the body with respect to its central axis).
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