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Exercises>Stroke-and-Roll Drill
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Stroke-and-Roll Drill

Cardio

Description

Push off, swim a few strokes, and every breath roll fully onto your back for 2-3 breaths, then roll back into freestyle. 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.

Muscles

Front
Back

Primary muscles

  • Front deltoid
  • Obliques

Secondary muscles

  • Lats
  • Abs (rectus abdominis)

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: Imported from swim plan). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).