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14x NCAA All-American with University of Arizona, Coley Stickels, teaches the Breakout Drill to ensure extension and streamline during freestyle. Learn key concepts to train the non-pulling arm to stay “velcroed” to the head to improve your freestyle.
In this drill, the swimmer pushes off the wall in a streamline position and takes 3 dolphin kicks. This is followed by immediate fast flutter kicking as the pulling arm goes through the high elbow pull and holds this position with the pulling arm now trailing and the lead arm still stretched out in front for a count of 3 full seconds.