Key Points:

1. Head and Hips Relationship:

   • When you lift your head to breathe, your hips tend to drop, which increases drag and raises your heart rate. To avoid this, focus on rotating your body to breathe rather than lifting your head.

2. Pressing the Chest Down:

   • Instead of kicking to bring your hips up, press your chest down to naturally elevate your hips and keep your body horizontal. Imagine your body as a level, with your armpits acting as balance points. Pressing your shoulders down creates a “downhill” swimming sensation, which elevates your hips and reduces resistance in the water.

3. Body Position Awareness:

   • In the Pencil Drill, you swim 3-4 strokes, then stop and allow your body to glide in a streamlined, horizontal position, like a pencil floating on the surface. You should not initiate the next stroke until you feel air on both your shoulders and your bum, indicating that your body is fully aligned.

4. Streamlined Movement:

   • This drill teaches you to rely on proper body positioning to keep your hips high, rather than excessive kicking. By maintaining this streamlined position, you reduce drag and make your swimming more efficient.

Drill Execution:

• Swim 3-4 strokes of freestyle, then pause and glide in a horizontal position. Focus on pressing your chest down to keep your hips on the surface, and only begin the next stroke when you’re fully streamlined.

Drill Progressions:

1. Pencil Drill with Breathing:
   Incorporate breathing after every 3-4 strokes, focusing on rotating your body to breathe without lifting your head. Maintain high hips to reduce drag.

2. Pencil Drill with Kickboard:
   Hold a kickboard while performing the Pencil Drill. Swim 3-4 strokes, then glide in a horizontal position, using the kickboard to help maintain stability.

3. Extended Glide Pencil Drill:
   After 3-4 strokes, glide as far as possible without kicking or pulling, maintaining a horizontal position. Focus on body balance and streamlining during the extended glide.

4. Pencil Drill to Regular Swim:
   Alternate between 25m of the Pencil Drill and 25m of regular freestyle, focusing on maintaining the streamlined body position during your swim stroke.

5. Pencil Drill with Faster Transitions:
   Reduce the time spent gliding and transition quickly between strokes and glides. Keep your body aligned while increasing the pace.