Why do this drill?
This is a fantastic drill for developing balance in the water, thereby encouraging a streamlined body position. It is also really good for practicing rotation from the hips, a long leg kick from the hips and relaxed breathing. The drill is about controlling your body movements and should not be hurried. All in all a great drill!
How to do this drill
Begin this drill with your body flat in the water, hips and legs high, your head in a neutral position. Move yourself through the water using a flutter kick ensuring that your toes and feet are pointing straight back behind you. When you feel balanced in the water rotate your body to around 45 degrees from the flat position. Your head should remain still and in the neutral position, eyes to the bottom of the pool, unless you need to breathe. Count to 3 and then rotate back to flat in a controlled movement rotating from the hips. Again wait until you feel nicely balanced in the water and then rotate from hips in the opposite direction. Your arms should be relaxed with your hands resting on your thighs. To breathe, roll the head to the side as you are rotating your body. The rotation of your head should be just sufficient for the mouth and nose to be exposed. This drill is best done using swimming fins.