Mastering the 3-Second Delay Drill for a More Powerful Swim Stroke

Описание: Welcome back to another swimming drill breakdown! Today, we’re focusing on the 3-Second Delay Drill—a feel drill designed to help you refine your setup and push phases, especially if you struggle with power under your body or have a straight-arm catch.

Why This Drill?
• Teaches a strong setup phase and push phase.
• Helps correct straight-arm catch issues.
• Develops awareness of holding power under the body.
Step-by-Step Guide:
1. Start in a streamline position with your head down and spine neutral.

2. Move into the setup phase:
Your hand should be in line with your shoulder.
Hold a 90-degree elbow bend and pause for 3 seconds.

3. Push into the rear stroke phase:
Build up power and press back through the stroke.
Finish by squeezing your triceps and brushing your thumb past your thigh.
Hold this final position for 3 seconds (this is where you roll your head to breathe).

4. Recovery phase:
Keep a high shoulder as you return to the front.
Enter the water and pause for another 3 seconds before repeating.
5. Use flippers to aid lift and propulsion.

6. Progression: Once comfortable, add a snorkel and remove the stabilizing arm to fully integrate body roll.

7. Final Integration: After a few cycles, transition into normal swimming to feel the hold under your body.
If you have any questions or want to learn more, leave a comment below!
Thank you for watching! 🎥🏊‍♂️