Скачать или смотреть Superman - a progression

This is a progression from the Superman drill (   • Superman drill  ) that introduces sculling with the lead arm in the catch position, to train feel for the water above the head whilst maintaining a stable body position riding your longitudinal axis line (see the "side kicking" video for an explanation of this and how important it is), before adding a stroke. It’s a challenging drill and you will get the most benefit from this drill once you've mastered side kicking with fins.
It also trains the moment in the stroke when your hands will be passing each other just in front of your head (front quadrant timing - the ideal stroke timing for most endurance swimmers and triathletes) You'll almost certainly need to wear training fins, and kick hard to overcome the drag of the front arm held in the catch position, and it will also require strength and resilience in that lead arm shoulder complex to hold firm against the pressure of the water.
When you take the stroke, you’ll feel the connection between the acceleration through the catch and pull in the underwater arm, and switching from one axis to the other through your core, hip drive and the momentum of the overhead recovering arm.
After performing the drill, focus on feeling where your arms are in relation to each other, particularly at that point in the stroke. Have fun!