Freestyle - Balanced Swim/Kick

The swimming focus point "Send It Forward" is usually associated with Dave Denniston and fast breaststroke.  But it also applies to freestyle.

Why Do It:
If you want your freestyle to be longer, faster, easier...or all of the above...a good BODYLINE is key.  This drill will help you develop a bodyline that sends you FORWARD during every part of the stroke cycle.   

How to Do It:
1.  This is a pretty simple drill.  Push off like you normally would and start swimming freestyle.
2.  Take 3 or 4 fairly strong strokes without breathing.
3.  On your third or forth stroke, extend your lead hand out front and HOLD.
4.  Continue kicking in the side-lying position for the rest of the length.

How to Do It Really Well (the Fine Points):
The most frequent mistake in this drill is reaching forward with such force that the head turns.   As you transition from swimming to kicking, make sure to keep your head rock steady and moving straight FORWARD toward the other end of the pool.  Think about leading with the TOP of your head.  

On your last stroke, as you extend into the kicking position, try to get your body into the best position to continue down the pool with as little effort from the kick as possible.  This is the position you want to get to in EVERY stroke of freestyle.