This freestyle swimming drill is perfect for triathletes, open water swimmers and pool swimmers! The recovery change up exercise is very easy to execute and it can be done in the middle of a swim set without impacting your speed. This drill is great to do in the middle of a long set or after a long set. This drill can help protect your shoulders from injury because it forces you to use your shoulders in a different way than they are used to with your normal recovery. Not only does this drill help with loosening up your shoulders but it is great practice for open water swimming.
When open water swimming you experience all sorts of conditions from small chop to large swells. You may need to vary your recovery to avoid your arms from getting caught by some of these variables. As a result knowing how to vary your recovery will become very important and this drill helps you address that. The recovery change up exercise will allow you to play around with different recoveries so you are familiar with the changes you may need to make to your stroke in the open water.
This drill is very easy to do. When you are swimming you just need to alternate between 3 different recovery styles. You will do 2 strokes with a high elbow recovery. Then you will do 2 strokes with a recovery that sweeps to the side. Finally you will do 2 strokes with a windmill over the top recovery. Keep alternating through this pattern for a 25 or 50. During your distance sets sprinkle in a few 25s of this drill and also during recovery portions of your workout. Really play around with this drill and see what feels good. You may end up finding a stroke that works for you that you never thought of doing before.
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