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By Emmett Hines

''60 exercises for pace, edurance, and technique''-cover.

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41 42 Fitness Swimming Dynamic Posture and Balance Drills Side Glide With Breathing (SGB) This drill is an alternation between the SGND and SGNU drills. Start as you would for the SGNU drill. With good posture and balance, take several breaths in the nose-up position, turn your head so that your nose points toward the bottom of the pool, and exhale a little bit of air underwater. Then turn your head back to the nose-up position. Take several breaths in this position before turning your head to exhale again underwater.

You want to do this entirely with abdominal muscles without involving your gluteal muscles. 2b). While holding this abdominal tension, tuck your chin in a bit and try to bring the back of your neck closer to the wall. This should lengthen your neckline, pushing the top of your head a bit higher. 2c). Your body parts are now organized so that you are taller than you have been in a long time. Note what muscles you are using to hold this tight, straight, tall position, and resist the urge to schlump back down to normal height.

As before, relaxing your posture tension may erase the sensation of support. Focus Point ➤ Downward Angle Arm Extension In the side-glide drill descriptions, I indicated that the extended arm should be at a slight downward angle. This is a departure from the conventional Posture and Balance wisdom of extending the lead arm straight toward the far end of the pool. Most adult swimmers have range of motion issues in their shoulders that affect the choice of the arm extension position. Several considerations strongly favor having the extended arm at a downward angle, both in this drill and throughout most of your freestyle endeavors.

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