1. Start as in Drill 1, palms at your side and kicking gently. Remain on
your back until you check your head position and feel effortlessly
balanced.
2. Without moving your head, roll just enough for
the knuckles of one hand to barely clear the water. Your goal is to
find a position where one arm is dry from shoulder to knuckles and
you’re just as comfortable as you were on your back. If you feel any
discomfort,
return to your back and try again with less rotation.
3. Check that your head is still positioned as in Drill 1, with the water at the corners of your goggles.
4. Watch for signs of discomfort: lifting the head, craning the neck,
arching the back, helping with the lower arm. If you feel any tension,
return to your back and start over with less rotation.
5. Once you feel at home in Sweet Spot, focus on staying tall and slipping through a small hole in the water, then on making stillness, quiet, and effortlessness feel natural.
6. Repeat on your other side. You may feel more comfortable on one side
than the other. I call this having a “chocolate” (better balance) and
“vanilla” side. Balance improvements on your vanilla side will usually
bring greater dividends. Alternate one length or minute on one side with
a similar distance or time on the other side.
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