DRILL 6: UNDERSWITCH

Why We Do It: This is the first drill to tap the power of the kinetic chain by teaching you how to link an armstroke to core-body rotation for effortless propulsion. It also simplifies the learning process for learning the front-quadrant stroke timing that keeps your body line long, by giving you a visual cue for when to make the switch.

Follow This Sequence

1. After the movements of UnderSkate seem natural (almost a “nobrainer”), move to the full drill. Start as in Drill 5, but when you see your hand under your nose, keep moving it forward to full extension as you roll (switch) past Sweet Spot on the other side.

2. Take at least three yoga breaths (relax, normalize your breathing, and get your bearings) as you check your balance and make sure that you are in Sweet Spot again. Then, swivel to the Skating Position (nose down and shoulders stacked) … pause … and repeat in the other direction.

3. The basic movements are simple, but the opportunities for refinement are many. Practice these focal points, one at a time:

• Be patient. Don’t switch until you see your hand under your nose.

• Switch by using the extended hand to “hold on to your place in the water,” as you roll past it.

• Finish the switch by rolling past your Sweet Spot.

• Another way to reinforce this is to switch as if you were planning to breathe with your belly button. After you see your hand, take your belly button to the air; your head just goes along for the ride.

• Stay connected as you switch: When you see your hand, move arm, head, and torso as a unit.

• Stay slippery: Switch through the smallest possible hole in the water.

• Focus on doing the drill as quietly as possible. This will help you do any drill more fluently and economically.

• Final step: Pause your kick at the moment you see your hand and switch. Resume gentle kicking once you’re back in Sweet Spot.