Some teams/swimmers call this drill 3 Count Pause while others (myself included) call it Shark Drill. On this blog, we will refer to it as 3 Count Pause because we have another drill we’ll be calling Shark Drill later. Obviously the name of the drill isn’t what matters. What matters is swimming it as close to perfectly as possible. 3 Count Pause Drill easily translates between strokes. Today we’ll be focusing on how to swim it during Freestyle.
To swim 3 Count Pause: Freestyle
- At the apex of your freestyle recovery, pause both arms.
- The recovering arm will be bent with a high elbow with the hand near or touching the head. The submerged arm will be fully extended.
- Your body should be fully rotated and your head should remain still.
- Continue to kick a normal flutter kick while you count to three slowly.
- When you have reached the count of three, resume your stroke cycle until pausing at the apex of the opposite arm’s recovery.
Things to think about:
- Allow your body to rotate around your head.
- The recovering shoulder should be dry.
- Keep your fingers relaxed during the recovery. They should be very near or touching your head.
- Count to three slowly. It is easy to do the drill too fast when you’re in the water.
- Focus on having a steady flutter kick, but don’t count your kicks.
- Keep your rotation even on both sides.
- Keep your head still.
- Try not to breathe while paused.
- Try to transition smoothly between swimming and pausing.
- It is okay to wear fins during this drill, but try not to rely on them.