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Over-Under Drill, Training Back and Free

Braden Keith
by Braden Keith 5

October 12th, 2012 News

I’m sure many of you coaches out there use a similar drill to this, but I have really liked the results I’m seeing in my swimmers stroke so I decided to share my version of Over-Under Drill. I love under water recovery because it slows down the set up for the catch. In backstroke, I find that a common stroke flaw is over reaching. The under water recovery forces the swimmer to set the catch wider and the goal of Over-Under Drill is to help them find that same feeling within a normal stroke cycle. It’s kind of like single arm with training wheels. When we do single arm I find that the swimmers tend to go flat and forget about rotation. A slow underwater recovery sets up a single arm cycle that, when done right, emphasizes rotation and power. The other point of focus when doing Over-Under with backstroke or freestyle is keeping the hands at the opposite end of the stroke. When one is catching the other should be starting the recovery. Special thanks to one of Phoenix Swim Clubs top Age Groupers, Jocelyn Jones for demonstrating!

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Gina
12 years ago

We love Coach Garrett at PSC. He’s the best. : )

wonkabar23
Reply to  Gina
12 years ago

This is a great drill. I started using this, and added a three stroke version as well on backstroke..cause i think that momentum generated from the over/under stroke can be carried an extra cycle

Japanese Cowboy
12 years ago

awesome drills! Thanks, Garrett!

Coach D
12 years ago

Reminds me of floswimming. Oh how I miss it. Always love seeing things from Garrett though, great job as usual

12 years ago

Love your work Garrett

About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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