One of the most important parts of freestyle is maximizing the power of your rotation. It ties your stroke together creating a strong connection that allows your body to work together. However, since the rotation is such a huge source of power, many people think that more rotation means more power and they end up over-rotating to the point that it throws off the balance in the stroke. Instead of focusing on rotating more, work to increase the connection and power behind the rotation in order to swim fast.
In the following video, I walk you through a progression of drills to learn where the rotation should come from, how to control it, and how to add power. Practice these drills and you'll begin to understand and feel how your stroke comes together. Enjoy!
1. Rotisserie - focusing on rotating around your center axis and from the core.
2. Prone Kick and Rotate - Controlling the rotation while kicking
3. Hip Connector Drill - Connecting the rotation to the catch
4. Stabilized One Arm - Adding in an arm pull while feeling supported
5. One Arm with Rotation - Controlled rotation to both sides while using one arm
6. Power Rotation with Kickboard - Add power by using resistance
Chloe Sutton - Sharing my experience of 20 years of competitive swimming including 8 years on the National Team and 2 Olympic Games.