IT'S A DAY OFF:
Our next new drill is called the Three and Glide (3&G) drill. This drill is really halfway between drilling and swimming. To do it, you'll take 3 strokes and pause in the side-glide position. Start by pushing off the wall and kicking in the side-glide position on your right side, nose down. As soon as you're well balanced, recover the trailing (left) arm over the water, roll, and stroke onto your left side as you did in the side-glide freestyle drill; but this time keep your head in the nose-down position. Now immediately start to recover the trailing (right) arm; then roll and take the second stroke onto your right side. As soon as you get back to your right side, recover the trailing (left) arm, roll, and take your third stroke onto the left side. As you get fully onto your side, stop all action except kicking, and spend several seconds in the side-glide position to assess and correct your balance. Note that you're now gliding on the opposite side from which you started. After you're fully relaxed and balanced, turn your face to the nose-up position, grab a breath (or two if need be), turn your face back to the nose-down position, and assess and correct your balance. Next, go through another set of three strokes to get to your original side-glide position on your right side. Kick along on that side for a few seconds, turn your head to breathe, turn it back to nose down, and check and correct balance. Repeat the entire process until you reach the other end of the pool. When you first try the 3&G drill, breathe only while you're in side-glide position between sets of 3 strokes. If you need to, take several breaths while in this position. After you have mastered this drill, you may switch to breathing on the first or second stroke of each cycle of 3 strokes. Be sure to let your head roll along with the body roll to get air.
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