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Exercise preview

Stroke-and-roll drill

Intermediate10 repsNo jumping

Muscles worked

ShouldersObliques

Also works

LatsAbs

You need

No equipment

How to do it

  1. Push off, swim a few strokes, and every breath roll fully onto your back for 2-3 breaths, then roll back into freestyle.
  2. This teaches you to rotate your body as a unit rather than just turning your head, and helps remove the fear of not having your face in the water.

CC BY-SA 4.0, via wger.