Zipper Freestyle drill

Idea of the drill

The main idea of the drill “Zipper” is to improve the rotation of the body and arms recovery with high elbow and relax hand.

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. Keep body in streamline position.

3. Take a long stroke with one hand first.

4. At the end of the stroke take breath and slowly recovery the hand with a high elbow.

5. Begin recovery, hands slide over the body as if “closing the zipper”.

6. During recovery, your hand relaxed and fingers pointing down.

7. After full recovery, entry your hand in water fingers first.

8. Make one pull, breath and slowly recovery. Maintain fast kicks.

9. Repeat with one hand for 25 meters or change hands after each stroke.