Drill-Swim Series for “Slippery” Body Positions: Rest for Three to Five Yoga Breaths

This UnderSwitch drill-swim sequence improves your awareness of “piercing” the water while also teaching you to link your arm stroke to the power of core-body rotation.

Do 1 to 4 rounds of (4 × 25 + 2 × 50 + 1 × 100) as follows:

4 × 25: Odd 25s UnderSwitch/Even 25s Swim (try to breathe bilaterally)

2 × 50: 25 Double UnderSwitch/25 Swim (first 50 left-side breaths, second 50 right-side breaths)

1 × 100: 25 Triple UnderSwitch/25 Swim (try to breathe bilaterally)

VARIATIONS

• Reverse the order: Do 25s of Triple UnderSwitch/Swim and progress to 100s of UnderSwitch/Swim.

• As your swimming improves, do 25 Drill; 75 Swim on the 100s. “Swim as well as you drill.”