Streamline Off the Wall

Streamline off the Wall

In order to go through the smallest hole in the water possible, you must make your body as streamline as possible leaving the walls. Drop under water with your knees bent and your back straight, then extend your arms over your head and close the gap between your arms and your ears. One hand should rest on top of the other and both hands should be inline with one another. Point your fingers to the opposite wall while locking the thumb from your upper hand around your lower hand, this will ensure that your hands will not separate while streamlining. As you leave the wall your body should be flat with your eyes looking directly at the bottom. As you near the surface simply rotate your body to one side while pulling through with the lower arm as you take the lower half of a freestyle stroke. You should now have one hand extended over your head while the other are rests at your side as you pierce the water like a dart. When your body reaches the surface simple roll to breathe and begin swimming sidestroke.

Note: If you plant your feet high on the wall when you push-off your body will head towards the bottom. If you plant your feet low on the wall when you push-off your body will head towards the surface. If you select a spot on the wall that is in-line with your hips you will push-off horizontal or parallel to the bottom.

Turns

Treat the wall like a “hot plate” and get on and off them as quickly as possible. As your lead arm touches the wall bring your legs up under you and let your upper body fall back onto the water. Don’t try to turn on the wall with your body out of the water, you will create too much drag and lose your momentum. You must get your upper body back into the water as quickly as possible. After your lead hand touches the wall bring one arm to your side in a 90-degree position while you bring the other hand to your ear. We call this “elbow the robber and call a cop!” As you leave the wall your arms should extend over your head in a streamline position. As your body falls back into the water plant your feet on the wall sideways, this will allow you to push-off the wall more on your side. Your body should now be in streamline position and follow the same procedure as in streamlining off the wall.

Learning/Practice/Effective Swimming

During the LEARNING PHASE you should spend more time on balance drills and less time on actual swimming. Consider spending 70% of your time doing drills and only 30% of your time swimming.

During the PRACTICE PHASE you can split your time drilling and swimming so that you spend 50% on drills and 50% on swimming.

During the EFFECTIVE SWIMMING PHASE you will spend more time swimming and less time doing drills. NEVER eliminate your drills all together as they will teach your body a more efficient way to move through the water. Consider spending 70% of your time swimming and 30% of your time drilling.