Why do this drill?
The head up drill has more than one use in stroke development. If you have a problem with the position of your hand entry, could be wide or could be crossing, it is beneficial to be able to actually see where you are entering the water – are you in line with your shoulders? This drill can also be used to correct your stroke if you over rotate. Swimming with your head up makes it difficult to rotate fully and so this drill will encourage a reduced body roll.
How to do this drill
Swim with your head out of the water – your chin just on surface of water. You should be able to see and correct your hand entry ensuring that it is in line with your shoulder. You should maintain a good shoulder extension while doing this drill but your stroke will be shorter since your body rotation will be reduced. Keep your head still throughout the drill. Start off performing this drill over short distances up to 15 m.
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"I think the concept behind the Masters Programme is excellent. I find the sessions easy to follow, particularly the swim sessions." Masters Year 2 Athlete