This drill is new for us, however, Olympians Mark Gangloff and Rebecca Soni use it regularly.
The drill is similar to the familiar "2 kicks 1 pull." The variation takes place after the glide phase. KICK - PULL- KICK- GLIDE then KICK again before taking a breath with the pull.
Watch the video below. It helps to say the following in your mind as you swim the drill: "KICK PULL KICK GLIDE."
Kick Pull Kick Glide from Marli McIntire on Vimeo.
After you get used to the rhythm of the drill, work on the following:
- Neutral head position. There should be minimal movement.
- Long, tight body line. Make sure your body is streamlined during the glide phase.
- Squeeze ankles. Don't allow space to come between your feet and legs.