Swim: 6-1-6 Drill

Improves Body Rotation

The 616 Drill focuses on improving body positioning, balance, and rotation in freestyle swimming. The drill alternates between six kicks on your side and one full freestyle arm stroke. This drill is an advancement of side-kicking drills, helping swimmers develop better stroke timing and awareness, while teaching the importance of body rotation and maintaining a streamlined position.

Key Points

Side Kick Position: Begin in a side-lying position with one arm extended forward, the other by your side, and your head facing down.
Arm Stroke: Perform one full freestyle stroke, ensuring a high elbow recovery and a smooth, controlled pull.
Body Rotation: Focus on rotating your body fully to each side with every stroke, engaging your core to maintain balance.
Relaxed Recovery: Keep your wrist relaxed during the recovery phase, ensuring a smooth transition between kicks and strokes.

Drill Execution

Start in a streamlined side-kick position with one arm extended in front and the other by your side.
Perform six kicks in this position, maintaining balance and alignment.
Execute one full freestyle stroke, rotating your body to the opposite side.
Return to the side-kick position for another six kicks and repeat the cycle.

Progressions

Breathing Focus: For beginners, breathe during the arm stroke. As you progress, work on breathing during the six kicks without losing form.
No Pause on Recovery: Once you master the basics, eliminate the pause during recovery, transitioning smoothly between kicks and strokes.
Paddle Progression: Use paddles to emphasise a strong pull and improve water catch during the arm stroke phase.
Extended Distance: Perform the 616 drill over longer distances, focusing on maintaining balance, body rotation, and stroke control to build endurance.

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