{"id":184461,"date":"2016-02-11T09:38:18","date_gmt":"2016-02-11T16:38:18","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=184461"},"modified":"2016-02-11T09:38:18","modified_gmt":"2016-02-11T16:38:18","slug":"fitter-and-faster-drill-of-the-week-backwards-freestyle","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-backwards-freestyle\/","title":{"rendered":"Fitter And Faster Drill Of The Week: Backwards Freestyle"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to the \u201cDrill of the Week\u201d sponsored by <a href=\"https:\/\/fitterandfaster.com\/\"><span style=\"font-weight: 400;\">The Fitter and Faster Swim Tour<\/span><\/a> <\/span><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">presented by Swimoutlet.com.<\/span><\/span><i><span style=\"font-weight: 400;\"><i> <\/i>Swimming World<\/span><\/i><span style=\"font-weight: 400;\"> will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. Each article is designed to be easily understood, outlining the what, why, when, and where of each concept in addition to pictures and videos. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Coaches Corner excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.<\/span><\/p>\n<p>This week\u2019s drill is backwards freestyle. This is a fun exercise to do with your team that provides a break from the normal routine of practice while also developing greater body awareness in the water. See the info and video below to learn how to implement this drill with your team!<\/p>\n<div class=\"oembed-wrap\"><iframe loading=\"lazy\" title=\"Backwards Freestyle\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/X60Qz_ow4C4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<h3><b>The What:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This a drill that is very much what it sounds like: swimming freestyle backwards! Starting from the wall, your swimmers will position themselves with their feet facing the opposite end of the pool and their arms on the wall. Pushing off the wall, have your swimmers swim freestyle in reverse, breathing as they normally would throughout their stroke. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Swimmers should aim to use their arms almost in a \u201creverse catch\u201d position, pressing the water toward their heads to propel themselves forward while simultaneously keeping a linear body position. <\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Push Further\u2026.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Use a snorkel to focus in on body position and take the breathing out of the equation. While this makes this drill easier, it also allows you to create sets where your swimmers may seamlessly transition from normal freestyle to backwards freestyle so they are challenged to do the drill over longer distances. <\/span><\/p>\n<h3><b>The Why:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">On the surface, this doesn\u2019t look like much of a drill at all. But what seems like a simple and playful exercise can also teach your swimmers how to move through the water efficiently. In our sport it is easy to get caught up mindlessly repeating bad habits over and over again. Poor body position, a weak kick, or a mis-timed breath can all go un-noticed by a swimmer throughout the course of a workout or even a season. This drill disrupts those harmful habits and makes your swimmers hyper-aware of what they are actually doing when moving through the water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of this drill as a reset button. Taking time to slow down and force your swimmers to move through the water in a different way will help direct their attention inward and focus on what movements are wasteful or ineffective. When your swimmers then switch back to \u201cnormal\u201d freestyle, they will be more aware of the intricacies of their stroke and have greater ability to correct any mistakes they are making in body position. Just like a timing drill in breaststroke would help to spot \u201cdead spots\u201d in the stroke, this drill will help your freestylers do the same. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is normal for some swimmers to struggle with this drill. The coordination, balance, and patience required make it frustrating for some, so be prepared to deal with some resistant athletes. Be on the lookout for certain \u201ctricks\u201d that will help them get the drill right: Are their feet at the surface? Are they using their whole arm to move water forward or are they sliding through their \u201ccatch\u201d? Is their head position stable and in line with the rest of their body line? Asking these questions will help them realize what to look for to be successful with this drill.<\/span><\/p>\n<h3><b>The When:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Backwards Freestyle can be implemented at any point throughout the season. As with any skill, practice makes perfect, so introduction into workouts earlier rather than later will help your swimmers continue to master the skill while practice intensity increases during the year. Working this drill into warm-up, get ready sets, sprint sets, and even warm down can help your swimmers reset and stay focused throughout a workout.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Push Further:<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Combine this drill with short sprints to disrupt old habits and bring attention to the little details that go into swimming fast. Backwards Freestyle can then act as both recovery and another chance for them to focus on their technique. Try a set like this:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">4 Rounds:<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a025 fast breakout<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a025 build to fast finish<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a025 backwards freestyle<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a025 full sprint<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a050 easy<\/span><\/i><\/p>\n<h3><b>In Conclusion:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This is an exercise to develop greater awareness of body position in the water in a fun and different way. This drill will help break old habits and make swimmers hyper-aware of how they are moving through the water. <\/span><span style=\"font-weight: 400;\">Did this drill work for your swimmers? Comment below to share how your athletes reacted to this quiet drill and don\u2019t forget to check back for regular postings of Coaches Clipboard!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the \u201cDrill of the Week\u201d sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that<\/p>\n","protected":false},"author":58,"featured_media":184621,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56100],"tags":[56161,9344,142],"class_list":["post-184461","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-drill-of-the-week","tag-fitter-and-faster-tour","tag-freestyle","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Fitter And Faster Drill Of The Week: Backwards Freestyle - Swimming World<\/title>\r\n<meta name=\"description\" content=\"Welcome to the \u201cDrill of the Week\u201d sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. 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