Swimming freestyle rotation drills. How to swim front crawl smoother

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Thank you! We have talked about the importance of rotation of the body in freestyle. I promised to post a video about drills to help you rotate properly. Here it is! We will go over three exercises.

The first one is very similar to freestyle but without using your arms. Since you don’t have to worry about your arms you can focus on the rotation better. Try this exercise by kicking strongly. You will find that without the arms it is more difficult to stay a float. If you find it to distracting to stay on the surface and you want to just focus on the rotation try using fins. To do this exercise correctly you need to keep your head still. Moving it only to breathe. You will notice that the most challenging part is to keep kicking normally since your legs will also be rotating with your whole body. This is the part that you actually need to master with this drill.

Once you get a hold of kicking while rotating you can move on to the next exercise. It is basically the same exercise but this time you add the motion of one arm. With this exercise you will practice breathing to one side and using the opposite arm. and you will also practice using your other arm and breathing to the other side. Yes! you know that one side that you don’t usually use? you will practice it like this. It is good to breathe to both sides because the rotation will be more symmetrical.

Finally, the third exercise is freestyle with a pause. This exercise will make it obvious how much you are rotating. If you don’t rotate enough you will slow down fast. If you do rotate you will glide through the water better. Remember to keep your head still looking at a 45 degree angle, Moving your head quickly just to take a breath.

I recommend doing these drills some time during warm up or right after warm up so you can swim better in the main set. When you swim at full speed try to remember the feeling of these rotation exercises and apply it to your normal swim.

Thank you for all the nice comments on our past videos.

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Swim fast!

Song: "Take That Back" -Silent Partner

[dimpz-svib]

Among the videos i watched about swimming I find your videos more informative with good visual aids as you try to explain the movement or drill and less. Short but comprehensive. Thanks

[Dorotheen]

Loved the random jump on the quickboards at the end 😂😂😂 you guys are the masters on these stuff

[pmsuja]

Thanks for your videos. I am 38 and learning to swim, but struggling with rotating and bringing my head to break the water's surface to take a breathe. Hopefully I will be able to follow these instructions well and do better

[sandrapapuni]

Thanks for the simple explanations and breaking down the freestyle motions into practice drills.

[sarath.e.r]

As a beginners watching this video has improved my freestyle. Thank you

[sfom]

thank you very much for yr lessons and motivations...
i started swiming as hobby and to built some stamina..
however the more i learn the more i feel the fun... you video are not only amazing but the prepare me wats coming ahead ...its been a tremendous year of swiming for me... my 5 colleagues have taken swiming lessons so far and we have developed a team of our own...aftr seeing how much fun u ppl have during making of this vdo...

[gabbymontano]

Your videos help me a lot. I just started my swimming, I struggle a lot in breathing and body is sinking. I always watch your videos to learn techniques. Thank you for the motivations.

[robertandyjustus]

Very good. I finally started doing this type of drill as was highly recommended by swim instructor. Never too late to improve! !

[RunMessiRun]

Love your videos!!!! Outstanding recoding and instruction !!! Keep up the good work

[circlefmedia]

Interesting. You encourage much more rotation than my coach who says rotation in the legs should be much smaller.

[monlin]

Thanks for the great videos! They have proven helpful for me! Keep them coming!!!!

[wassimaminou]

Thank you for all video and hope more .

[abouabraheem]

Thank you so much coach for you good advice I practice all exercises I breath 100%from right side and cant breath in left side there some thing do in this situation ....

[younes]

شكرا جزيلا I say thank you for this vidio

[joshuasanchez]

Wow great video! Thanks for the great details. Subscribed!

[ziomatrix]

Thanks for making tutorial videos, that helps me a lot.
There's one question I've encountered recently is that how do to do a rotation.
Do the swimmers not to move pelvis and vertebration, just raise the shoulders when stroke?

[aakolov]

@Skills N' Talents What do you think about 'full' rotation drill (have not found any videos with it unfortunately), when swimmer starts on breast, than turns to back, inhales and turns to breast again (first 180 degrees), than repeats this through other side (another 180 degrees), with no arms as in your first drill. My trainer tortured me with this many years ago. So it is more spinning than rotation, I guess ;)

[foobar]

how much lotation is a proper rotation on freestyle? 90 degree is over rotation?

[mahendradoshi]

Can I use snorkel while doing these workouts

[qiangh.]

hey, snt, I’m 31 years old and one big problem for me in swimming is that my heart beat rate seems very high (measured by apple watch, reaching 160+) such that the freestyle for me is a very intensive cardio sport that i can’t do it for a long time. It seems that’s a problem for people who do not exercise much (not at a athlete level), because a friend of mine has a heart rate about 110 when swimming for long distance. Should i do more cardio sports to improve my heart rate (slow down)?