DRILL 5: UNDERSKATE

Why We Do It: You learned the most valuable form of balance in the Skating Position. That position becomes the basis for other ways of practicing balance that bring a different dynamic to your balance practice. This drill is also a rehearsal for Drill 6: UnderSwitch. Finally, it reinforces the key skills of staying on your side as you swim and of breathing by rolling a balanced, aligned, slippery body to the air.

Follow This Sequence

1. Begin as in Drill 4, moving patiently through all four positions or movements practiced previously, kicking silently and gently as you do: Balance on your back; then rotate slightly to Sweet Spot, showing an arm, then sneak your other arm to full extension; and finally arrive in the Skating Position.

2. After you look down, pause and check: Are you looking down with your head hidden and aligned? Is your extended hand below your head? Do you feel great balance—even a downhill gliding sensation?

3. If so, then sneak the trailing hand forward under water (wipe it across your belly and past your jaw) until you see the hand right under your nose. Check that you’re still on your side with your shoulders stacked, then slide the hand back to your side. Finish by rolling your needle shape past your Sweet Spot.

4. Take at least three yoga breaths, then repeat the sequence. You’ll probably fit in three cycles in each 25 yards. Switch sides on the next length.

THE UNDERSKATE POSITION ALSO ILLUSTRATES SWITCH-TIMING FOR ALL UNDERSWITCH DRILLS.

How to Practice: Your key focal points are the same as for Drill 4, but with added emphasis on remaining on your side as you bring your hand to your face and on slipping through the smallest hole in the water as you do it. Practice UnderSkate by itself, alternating sides. Or practice it in a series with Lesson Two drills: 50 yards each (25 right, 25 left) of Drills 2, 3, 4, and 5. Some athletes can master this drill after no more than ten minutes of practice. If you feel you’ve got it, move on. If not, spend as much time as you need because the skills learned in Under-Skate are key to every drill that follows.