Swim: Corkscrew Drill

Develops Core Strength & Balance

The Corkscrew Drill alternates between one freestyle stroke and one backstroke stroke, requiring a full 180-degree body rotation with each stroke. This drill helps develop coordination, core strength, and balance while promoting bilateral breathing. It’s a valuable technique for building smooth transitions in open water swimming, especially useful when navigating buoys or passing other swimmers.

Key Points

Rotation: Rotate 180 degrees between each stroke, transitioning smoothly from freestyle to backstroke and vice versa.
Core Engagement: Keep your spine straight and engage your core to maintain balance and control throughout the rotation.
Alignment: Ensure your hips and shoulders stay aligned during the drill to avoid losing momentum or sinking.
Head Still: Keep your head stable and avoid unnecessary movement as you rotate, allowing for more efficient turns and better balance.

Drill Execution

Begin by swimming one stroke of freestyle, then immediately rotate 180 degrees onto your back to perform one stroke of backstroke.
After the backstroke stroke, rotate again to return to freestyle, continuing the alternating pattern.
Focus on keeping your body aligned and core engaged while rotating smoothly through each transition.

Progressions

Fins Progression: Use fins to assist with maintaining momentum and body position while focusing on smooth transitions between strokes.
Increase Rotation Speed: As you get comfortable with the drill, aim to rotate more quickly between strokes to improve agility and coordination.
Extended Distances: Perform the corkscrew drill over longer distances, gradually increasing the duration to build endurance and improve stroke transitions.
Sighting Integration: For open water swimmers, incorporate sighting by lifting your head during the freestyle stroke to practice transitioning smoothly between sighting and rotation.

Personalised 1:1 Coaching

Customised Training with Jen Coppock from £69/month

Want to take your training to the next level with a programme that’s built entirely around your goals, preferences, and lifestyle? I offer 1:1 coaching that’s as personalised as it gets—whether you love training with RPE or prefer structured plans, we’ll craft the perfect balance that gets results and keeps you motivated.

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