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Wednesday – Working on rotation

Rotation work is a key element of both successful freestyle and backstroke swimming. Neither stroke is swam by being flat on your front or back. Most of the stroke is swam on one’s side, up to a 45 degree angle from the horizontal position.

For an effective body rotation, swimmers need to connect the movement of their hip with their shoulder. Rotate only from the shoulder, the swimmer will begin to ‘snake’ and twist in the water. Lead from the hip and have a strong core to drive the shoulder rotation will lead to better results.

We start with a should rotation kicking drill, gradually bring in the arms and then apply to a full stroke swim, which gives a solid aerobic workout with great results in terms of improving swimmer technique.

The drill we use is shown at 56 seconds in the clip below, the we bring in a single-arm rotation.

Warm Up

100m F/S

100m B/S

Main Set

6 x 25m B/S body rotation kick, lifting one shoulder out of the water @1 min

4 x 25m B/S single-arm drill focusing on rotation of hip and shoulder @1 min

8 x 50m B/S @1.30

2 x 25m B/S sprint with good form @1 min

Repeat the above set for Freestyle

Total: 1600m

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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