6-3-6

     As a further progression to 6-1-6, kick on the side for six kicks before performing three strokes, each nearly catching up in front of your head. Perform each stroke with perfect alignment and a great catch set-up position - fingertips below wrist and wrist below elbow. If you can, breathe immediately after the three strokes: 6-3-breathe-6. If that’s too little breathing, add in a breath during the arm strokes as well.

Middle Finger Visualisation

     A useful visualisation whilst side kicking, and during the arm strokes in 6-1-6 and 6-3-6, is to think solely about the middle finger on your lead hand and where it is pointing. Keep it pointing straight down the lane at all times. Use this visualisation during full-stroke freestyle too, to help you maintain your alignment as you swim and avoid crossovers.

Progressing to Full-Stroke Freestyle

     The sequence of side kicking, 6-1-6 and 6-3-6 progressively builds up the freestyle stroke whilst focusing on your posture and alignment in the water and your catch set-up position with the elbow higher than the wrist and the wrist higher than the fingertips.
     The next step is to perform some full-stroke freestyle. We recommend that you perform this immediately after performing the drills, whilst you still have your fins on. For instance:

3x 100 m as : 25 m kick on left side 25 m kick on right side 50 m freestyle

4x 100 m as :  2x : 50 m 6-1-6 50 m freestyle
                        2x : 50 m 6-3-6 50 m freestyle

     As you enter into full-stroke freestyle following the drill think about maintaining your alignment and extending your hand in front of the same shoulder.
     For examples of how we recommend integrating these drills into full training sessions see Appendix C.