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14x NCAA All-American, Coley Stickels, presents the Double Look Drill to reinforce the habit of breathing fast with the proper timing and rhythm in the freestyle stroke. The swimmer pushes off the wall and with the pulling arm extended out in front, rotates the head while positioned against the bicep for two quick breaths making sure that the second breath is completed and the head returned to facing downward before the recovery hand enters the water.
Coley Stickels, a 14x NCAA All-American, trains the swimmer to quickly pivot from the roll and breath to a flat position to initiate the high elbow catch and deliver a powerful pull stroke. The drill begins with a push from the wall with the pulling arm in front and the body on its side for 8 flutter kicks.
As the hand moves into the high elbow position for the catch, the body rolls to a flat position in the water, thrusting the hip and shoulders down while keeping the elbow close to the surface with the recovery arm trailing behind the body. Repeat, keeping the pulling arm under water while recovering to the forward position.
Former USA National Team member, Coley Stickels, feels that most drills soon become stale to the swimmer and lose their effect. In order to keep swimmers’ interest, coach Stickels presents the “Retraction Drill” which teaches the proper motion to initiate the high elbow catch position while using paddles, a snorkel and fins.
In this drill, the paddles are not put on but held in an overgrip position with the hands gripping the leading edge of the paddles. Pushing off from the wall, the catch arm is extended in front with the recovery arm overhead with the elbow bent. The pulling arm then pulls through the high elbow catch and stops while the recovery arm taps the water at its entry point and then both arms retract to their starting position without pulling through a full stroke. This is followed by a full stroke and then repeated on the other side.