Lesson #5 - Fist Drill & Stroke Counting for Improvement

author : Tri Swim Coach

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We are now going to move into “practices” that have a specific technique focus or two, but will contain more physically demanding workouts.

By Kevin Koskella, www.triswimcoach.com

Until now, the lessons have been focused mostly on drills and technique. We are now going to move into “practices” that have a specific technique focus or two, but will contain more physically demanding workouts. Don’t worry- if you still consider yourself a beginner, concentrate on the drills themselves and don’t obsess over not being able to complete an entire 2000 or 3000-yard workout. You will get there!

Today’s drill is the Fist Drill.
This is freestyle swimming with hands in fists (do not use fins on this drill).

The purpose of this drill is to force you to use your hip rotation to propel you through the water, and not rely as much on hands and "muscling" through the water. This also forces you to bend your elbows on recovery, and works to help you improve your balance. [.....]

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date: October 30, 2005