MONS Athletics

6-3-6 Switch

Six kicks on one side, three full freestyle strokes, six kicks on the other side. The strokes connect the rotated positions — practices clean rotation through the pull.

The one cue

“Roll, don't roll over”

The lesson

  1. 01

    Six kicks on one side

    Get into the rotated position and hold it there, kicking easy.

  2. 02

    Three strokes across

    Swim three strokes to carry you over to the other side.

  3. 03

    Roll, don't roll over

    Those three strokes stay rotated. Swimming them flat defeats the drill.

  4. 04

    Hips lead the switch

    Your hips start the roll and your arm follows. Rotating because your arm is recovering is backwards, and it's why rotation stays weak.

  5. 05

    The test

    Arrive in the mirror position and settle before you repeat. Count loosely and keep breathing.

Watch for

  • Three strokes done flat — defeats the rotation focus
  • Counting kicks frantically — kick easy and count loose
  • Holding breath through the three strokes