This Week 3 session goes through a variety of exercises to help you get better control of your KICK action and starts to work on improving your overall control of ROTATION

As part of your full stroke, you need to be able to rotate to:

• reduce drag
• allow the correct muscles to be activated at the right time during the stroke
• enable more effective breathing 

Most people will rotate their shoulders to some degree as they extend the lead arm into the water, however, we also want some rotation at the hips. In fact, we want to drive rotation from your hips/core.  The activation that comes from this also helps with your full body tension and recruitment of your glutes and posterior chain for controlling your leg action. 

As your hand exits the water near your hips, the hip of the hand that is exiting should be rolling up (the opposite hip is lower) allowing your hand to exit closer to your centre line than if you were flat.