Notes on Yesterday's Drill

Long Dog (or Long Dog Paddle)

Purpose:

Like many drills, this popular drill can be used to address several aspects of technique.

1.       Improve body position – it's hard to lift up at the front (or it's easier if you don't).

2.       Improve body rotation – because it's harder to lift up for air you need to rotate.

3.       Improve hold on the water to achieve a steadier propulsion.

How to do it:

Simplistically, swim freestyle except recover your hand and forearm under the water.

Some key points are:

1.       'Feather' your recovering hand so it slips through the water with as little resistance as possible, i.e. turn your hand parallel to your body until it's about level with your goggles, then turn it so the palm faces down as you reach ready for the catch.

2.       Timing: Leave your extended arm extended until your recovering hand is about level with your goggles. Then make the catch at the same time as you reach forwards with the recovering hand.

3.       Rotation: Rotate your body (hips) as you reach forward, like leaning on your armpit. Many of you will need to exaggerate your rotation and turn your head further for air.

Fine points:

1.       Where you reach forward to affects your balance, a bit like a trim tab on a boat. If you struggle to keep your feet up, try reaching to a deeper position. Try just straightening your reaching arm. Experiment to find a reach target that gives you a relaxed head-toe balance and an easy forward momentum. Avoid downwards pressure in front of you; it will usually lift your front, which encourages your legs to sink.

2.       Many adults swim with too little body rotation, which encourages them to lift up at the front to get air. Practice purely rotating your head and body for air. At low speeds you will need to be facing almost upwards when you breathe. At higher speeds your bow wave enables less rotation, but still more than most use.

3.       Think of holding the water and reaching forward rather than pulling the water. This mental image often helps with feel for the water. Imagine you are holding a large ball of jelly in the water. If you pull it to aggressively, it will just 'tear'. However, if you think of gently holding it and reaching forward as far as you can, sub-consciously your mind/body works out the right thing. It also improves your body shape as your sub-conscious works out how to make it easier.

How to practice:

1.       Choose just one focus point and concentrate on it; for a whole session, for a week, for a month, until you feel comfort with it. If you move from one focus to another too quickly none will stick.

2.       Use the same focus when you swim freestyle. This will help the skill from the drill get into your full stroke.