The spear drill involves maintaining a solid breaststroke streamlined position and feeling your way through an effective pull of the arms. The movement is slow-to-fast as you hold the water then accelerate the recovery. Speed up the process with fins and add a butterfly kick, or two breaststroke kicks, to the one pull for another variation. For swim tracking, analysis, tips and training plans from some of the world’s best coaches, sign up free to https://on.speedo.com
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