Bill 2 and 2

Bill Kirby OAM, Olympic Gold Medalist, demonstrates the 2 and 2 drill for the Swim Tips Drills Series by Kirby Swim.

The 2 and 2 drill is used by swimmers to develop their efficiency in the water by focusing on both body and head position.

This drill can be done with or with out fins, depending on swimming ability and experience.

Concentrate on keeping the eyes down to the bottom of the pool in the 'kick only' parts of the drill, with the leading arm squeezed tightly against the ear, kick firmly and evenly with the pelvis in a neutral position. Hold this position for a comfortable amount of time (but not until completely breathless).

During the breath, roll your shoulder directly to the sky (at 90 degrees), the ear should remain against the leading arm so that only one eye comes out of the water and part of the mouth. The bottom eye should be in the water.

Take a breath and then two smooth strokes before beginning the drill again from the 'eyes down' position. The kick should be continuous throughout this drill.

Drills make up a part of every swimming session, Bill suggests commencing with drill sets after warm up and making the drill portion of the session about 20%.

Keep an eye out for the next demonstration video in the Kirby Swim Swim Tips Drill Series!

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