I have been challenging my swimmers for quite some time now (pre covid/lockdown) with a simple yet challenging swim drill. To be honest it is not really a drill just slowed down FC. However it is not as simple as it sounds if done well. Why would you do it? well most drills either restrict bad habits or encourage good. They challenge you to work harder on an isolated aspect of the stroke. Once refined it will flow back into and enhance your fullstroke. This is why I believe 10m or so of a great drill performed as you leave a wall will then flow nicely into and help morph a better FC tech as you finish the rest of the length full stroke.
Think of slow motion FC as more of a skill to be used as an overall technique challenge. By slowing the arms you need to work your kick harder so I recommend fins to help do it well. Your rotation will be challenged as will timing your breathing. A bit like overspeed work where skills are challenged during artificially sped up swimming. Think stretch cords pulling you back across the pool at faster than normal speed. This is the opposite where you will need to control the stroke/rhythm and technique while challenged to do things in slow motion. But once you return to normal speed leg kick, balance, rotation and breathing will feel easier.
Here is British Champ Joe Litchfield under the watchful eye of Loughborugh High Performance Coach David Hemmings performing slow motion FC. I was pleased to see someone else at this high level making use of the drill/skill. Drills are not just for beginners to learn the basics. Swimmers at all levels swim drills to restore a tired stroke post heavy workloads, to see if a new concept works better or even to iron out flaws and yes we all have them at all levels.
What it isn’t
Don’t let it become ‘catch up’ that is very different. Catch up is a drill to help work your arm pull and something we use to slow down frantic swimmers during early progressions. Keep in mind it is basically alternating single arm FC so you would not want to race like this. Perhaps try it with a snorkel initially to get a feel for it and be able to focus on the arms.
Work the legs, keep the hands at 180deg to each other for as long as possible. Note the progressions with each length back to his FC. The beauty of doing this correctly is that you will keep rotating from side to side and not pause in the flat position that catch up encourages.