Here’s another twist on combining two strokes into one drill to keep the mind firing on all cylinders.
Why do it:
Balance, coordination, and understanding the potential relationship between the body and the catch in freestyle are all reasons to play with this drill.
How to do it:
1) Push off normally, adding your usual dolphin kicks.
2) Keep the dolpin kick going as you start swimming freestyle.
3) Take one dolphin kick for each stroke of freestyle you take.
How to do it really well (the fine points):
Timing is key on this drill. Making sure that the feet are in the down kick as the lead hand enters and entends for the catch. When the kick powers down, focus on the lead hand driving forward. Search and feel for the connection between the added weight on the lead hand that comes from the kick, and how that emphasis can aid in driving the hand and arm into the catch.
This is not just a great drill to build coordination (which is always good for athletes), but also a great core exercise. You may also quickly discover you have a strong side and a weak side. If you’re a loping type of freestyler, this should help you determine which side you should stay longer on.