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About the book tip forward The purpose of this drill • Achieving a downhill floating position • Understanding how to change your floating position • Avoiding drag How to do this drill Step 1: Take a big breath and float face down in the water, arms at your sides. Step 2: Notice that your chest and upper body float higher, while your legs and the lower body float lower. While this is the natural floating position for most people, it is not advantageous for swimming. It is like swimming “uphill.” From this uphill position, your body bumps into a lot of water, creating drag. Figure 1A: The natural floating position for most people Following the successful book 100 Best Swimming Drills, swimming coach Blythe Lucero has compiled another collection of the most effective swimming drills in 100 More Swimming Drills. The purpose of each drill is clearly defined so a swimmer can focus on a specific goal while practicing. Each drill is explained step by step. Drill Feedback Charts are included to help swimmers identify problems and make modifications. Underwater and surface photographs give swimmers optimal images to emulate as they practice. 51895 Blythe Lucero has been coaching swimming for more than 25 years. She currently oversees two teams, Berkeley Aquatic Masters and Berkeley Barracudas, where she brings her passion for swimming to the development and training of swimmers of all ages, from novice to world class. Blythe grew up in Berkeley, California, in a large athletic family. She swam competitively in her youth, achieving All-American status in college. In addition to coaching swimming, she trains Water Safety Instructors for the Red Cross. 100 More Swimming Drills follows the successful Strength Training for Faster Swimming, Technique Swim Workouts, The 100 Best Swimming Drills and Masters Swimming – A Manual. 100 More Swimming Drills is an excellent resource for coaches and swimmers at any level in the quest for better swimming. ISBN 978-1-78255-001-3 THE AUTHOR Blythe Lucero Figure 1B: Tip forward by pressing down with your chest for a more advantageous floating position Step 3: To change this position into a more advantageous floating position, press down with your chest and feel your hips and legs rise. Practice tipping forward until you are able to achieve and maintain a downhill float, the positive body position for freestyle. To swim better, we have to swim more efficiently. While good technique is the foundation of efficient swimming, it is difficult to achieve by simply swimming lap after lap. Ongoing stroke problems leave many people feeling unrewarded. Therefore, swimming drills are a fundamental and ongoing element of practice at all levels of the sport. 100 MORE SWIMMING DRILLS sample exercise 9 781782 550013 www.m-m-sports.com Umschlag_100 more swimming drills_weiß.indd 161 $ 18.95 US/£ 14.95 www.m-m-sports.com 03.04.13 10:30 100 more swimming drills 100 more swimming drills_neu.indd 1 03.04.13 11:18 This book has been very carefully prepared, but no responsibility is taken for the correctness of the information it contains. Neither the author nor the publisher can assume liability for any damages or injuries resulting from information contained in this book. 100 more swimming drills_neu.indd 2 03.04.13 11:18 100 more swimming drills by Blythe Lucero Dedicated to PB Special spirit, special soul Meyer & Meyer Sport 100 more swimming drills_neu.indd 3 03.04.13 11:18 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library 100 More Swimming Drills Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2