Скачать или смотреть 6-1-6 with snorkel

6-1-6 is a classic drill: six kicks, one stroke, repeat. In this variation of the drill we use a central snorkel, removing the complication of breathing altogether. This can help really focus on specific aspects of your stroke including but not limited to:
Balancing on your longitudinal axis line, stable in the water
Lead arm position with brakes off – fingertips very slightly below wrist, and wrist below elbow, and in turn the shoulder high
Open relaxed recovery arm, elbow mostly pointing up instead of back
Hand entry fingertips first in line with shoulder
Then listening for the “plop” as your elbow hits the water, as you straighten and extend your arm after hand entry.
High elbow catch (meaning, higher than a line running from fingertips to armpit, not necessarily high close to the surface)
Connection between the catch on the lead arm and the hip drive on the opposite side – cross-body connection (serape effect), creating power and propulsion.

So, to complete the drill: kick on your longitudinal axis (side kicking - see this video for details    • Side kicking with fins  ) with fins. Make sure your head is looking straight down, shoulder nestled to cheek. As you start the stroke cycle, recovering the arm that's by your side over the top of the water, start to feel for the catch on the lead arm, so that as your recovering arm passes your head, you're making the catch and your hands pass each other by, in front of your head. As you catch and pull through with the lead arm, your body will shift to the so that your other arm will now be extended out in front of you, and you are now balancing on the opposite longitudinal axis.

So, it's a progression from side kicking    • Side kicking with fins  , adding a single stroke cycle then settling back on your axis.
Some key points:
Make sure you keep your head really still, in the midline, neutral position aligned with spine.
Make sure that you are "brakes off" with your lead arm: fingertips should be angled slightly below the wrist, your elbow should be higher than your wrist.
6 kicks is not a magic number - it's just enough time to reset, without being too long that you don't get to practise the drill cycle enough. Don't stress the counting.

As with most drills, to get the most benefit, ideally perform a length of drill and then immediately push off into a length of swimming where you focus on the key elements of the drill.
You can actually use this drill to turn your attention to so many different aspects of the freestyle stroke: recovery arm and hand entry (not over-reaching), alignment (hand entering in line with shoulder), balancing on your longitudinal axis line, core connection and rotation, head position, the catch and pull on one side at a time, even your kick technique with fins.
For that reason, it's a great drill to use when coaching a squad of swimmers with different issues; you can differentiate the drill focus to suit individuals and work on a range of different flaws.