Welcome to the “Swim Drill of the Week†sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.
This week’s drill is a sequence called Descending Kick Count for freestyle. Similar to 6 DPS Drill, the Descending Kick Count drill sequence works on body position, rotation, and utilizing the kick and core during freestyle. Each 25, swimmers will push off the wall and rotate to their side with one arm extended and one by their side. Switching after a predetermined number of kicks, swimmers will transition from side to side with a single freestyle stroke.
Moving through the drill progression, swimmers will decrease their kick count per 25, until they transition fully into freestyle. A typical sequence may look like this:
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