Unco drill 25*4 rest 1:00
The key to the drill is to make sure that you rotate your body fully to the dead side as shown in the last picture. There'll be a temptation not to do this, the key is ensuring that you dip your non-stroking arm and shoulder down into the water as shown in the last picture. The mantra of the drill is 'stroke and dip... stroke and dip...'. You will really have to emphasise dipping the dead shoulder into the water as there's no arm stroke on that side to help you.
This rotation within the drill is critical. Get it right and your stroking arm will recover easily over the top of the water. However stay flat on that dead side and the arm recovery will be very tough!
If you struggle to coordinate the drill don't worry that's normal - in fact it's the whole idea and simply highlights that the timing of your stroke may need some work. When you get it right it should be smooth and rhythmical
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