Here’s a great way to add a new dimension to an old drill. Two-down, one-up breaststroke drill with fins!
Why Do It:
This drill teaches swimmers to understand the resistance the recovery of the legs creates during the kick, as well as working on extension out front, and timing of the breath. Adding the fins also teaches the swimmer exactly WHERE the kick grabs water and sends them forward.
How to Do It:
1. The only fin I’ve found that works for this drill is the FINIS PDF (Positive Drive Fin). These little round fins really do a great job for breaststroke kicking.
2. Push off and start with a regular stroke of breaststroke.
3. When you get to extension, go under water and initiate a second breaststroke kick.
How to Do It Really Well (the Fine Points):
When you’re under water waiting for the second kick, make sure your body is flying flat… parallel to the surface of the water. Don’t dive too deep, and keep your head directly between your arms. Also FEEL where the fins catch the water. Your goal is to catch the water as high in the kick as possible, without creating resistance with your thighs. Try to ride out each kick as long as possible, and stretch your body to the other end with each forward extension of the arms.