{"id":68358,"date":"2016-08-03T00:00:00","date_gmt":"2016-08-03T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized-en_us\/learn-all-the-different-ways-of-using-the-swim-keel\/"},"modified":"2016-08-03T00:00:00","modified_gmt":"2016-08-03T00:00:00","slug":"learn-all-the-different-ways-of-using-the-swim-keel","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/uncategorized-en_us\/learn-all-the-different-ways-of-using-the-swim-keel\/","title":{"rendered":"Different Ways to Use the Swim Keel"},"content":{"rendered":"<p><strong>Arena&#8217;s Swim Keel is a multi-purpose training tool that is\u00a0about to become an essential part of your daily training.<\/strong><\/p>\n<p>The <a href=\"https:\/\/www.arenawaterinstinct.com\/en_us\/1e358-swim-keel.html\" target=\"_blank\" rel=\"noopener noreferrer\">Swim Keel<\/a>\u00a0is an innovative training aid patented by Arena. As one of the most revolutionary multipurpose training aids currently available on the market, it will become a vital part of your training sessions. Serving as either a float or a pullbuoy, the Swim Keel allows you improve your core stabilization &amp; strength, and develop multiple aspects of your stroke.<\/p>\n<p>Incredibly versatile, the Swim Keel is useful for all swimmers, as it can be used in multiple ways: as a stable or unstable pullbuoy, for developing your butterfly kick or practicing your backstroke kick, as a rehabilitation board or float, and as an aid for finswimming.<\/p>\n<p>Here are some tips for maximizing your practice or workout with the Swim Keel:<\/p>\n<p><strong>\u00a0 \u00a0 \u00a01.\u00a0IMPROVE AND CONTROL THE POSITION OF YOUR HEAD &amp; SHOULDERS<\/strong><\/p>\n<p>Used as a stable pullbuoy (or as an unstable pullbuoy for added core stability \u2013 if you are an experienced swimmer), the Swim Keel allows you to control the position of your head and shoulders. If your head is too high or too low, it will affect the position of your hips and legs \u2013 which can result in increased water resistance.<\/p>\n<p>To improve your head position, place the Swim Keel between your thighs \u2013 this will help your legs float, and allow you to focus on your head position. Try to keep your head at a 45\u00b0 angle in the water while keeping your eyes on the black line. This position will create less resistance, allowing you to break the surface \u2013 and move forward \u2013 more effectively.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/_G4WYl3wo_c\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Unstable<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/sajDq7DIWpU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Stable<\/p>\n<p>Excessive rotation of the shoulders during the stroke will result in a poor catch. This can cause an imbalance &amp; misalignment in body position, leading to the development of an irregular leg kick in an attempt to re-establish that balance.<\/p>\n<p>To improve your shoulder position &amp; body alignment, place the Swim Keel between your knees and imagine your chest must stay inside an imaginary rectangle. The aim is to keep your body aligned \u2013 eliminating any excessive lateral motion and making your stroke more symmetrical.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/7v9ih9mYtkg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Incorporate technical work using the Swim Keel during your training sessions.<\/p>\n<p><strong>TRY THIS<\/strong>:<\/p>\n<p>Swim 16x50m at a steady pace, changing the position of the Swim Keel every 4x50m<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0 \u00a0 \u00a02.\u00a0DEVELOP AND IMPROVE YOUR BUTTERFLY KICK<\/strong><\/p>\n<p>Before using the Swim Keel as a float, consider the two basics for performing a proper butterfly kick<\/p>\n<p><strong>\u00a0 \u00a0 \u00a0Leg Posture<\/strong> \u2013 keep your legs together, and move through the kick in one fluid motion<\/p>\n<p><strong>\u00a0 \u00a0 \u00a0Importance of your hips or \u201ccore\u201d<\/strong> \u2013 the butterfly kick is a full-body movement, starting at your\u00a0core (NOT your legs) and moving down your body, all the way through your toes<\/p>\n<p>To learn or improve on your butterfly kick, first practice it in a vertical position. After you have learned the motion, turn onto your back and put the Swim Keel under your head \u2013 weight down (or in streamline position if you are more advanced)<\/p>\n<p><strong>TRY THIS<\/strong>:<\/p>\n<p>1x25y butterfly kick &#8211; rest for 15 seconds<\/p>\n<p>1x50y any kick &#8211; rest for 20 seconds<\/p>\n<p>1x25y fast butterfly kick rest &#8211; for 15 seconds<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/TVm6yMq0hfU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Repeat 2 or 3 times \u2013 according to the target you have set for yourself.<\/p>\n<p>*If you are a beginner, try using the Swim Keel with fins for increased control of your kicks<\/p>\n<p><strong>\u00a0 \u00a0 \u00a03.\u00a0DEVELOP LEG POWER AND INCREASE KICK SPEED<\/strong><\/p>\n<p>Get a full-body workout by using the Swim Keel as a kickboard. Lay the Swim Keel flat on its side and extend it in front of you while maintaining your hold.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/GqWXPLZqayI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><strong>TRY THIS:<\/strong><\/p>\n<p>25y kick trying to go 20-30 seconds &#8211; rest for 20 seconds<\/p>\n<p>50m kick trying to be within 10 seconds of your personal best 50m swim time (for example: if you can swim 50m free in 35 seconds, try to kick a 50m in 45 seconds)<\/p>\n<p>&nbsp;<\/p>\n<p>The Swim Keel can be used as any training aid you need. Once you have learned its many different uses, you\u2019ll want to use it in every workout!<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p><a href=\"https:\/\/www.arenawaterinstinct.com\/en_us\/equipment\/accessories.html#\/page\/1\" target=\"_blank\" rel=\"noopener noreferrer\">Discover our range of swimming accessories!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Arena&#8217;s Swim Keel is a multi-purpose training tool that is\u00a0about to become an essential part of your daily training. The Swim Keel\u00a0is an innovative training aid patented by Arena. As &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":17146,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Different Ways to Use the Swim Keel - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/us\/uncategorized-en_us\/learn-all-the-different-ways-of-using-the-swim-keel\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Different Ways to Use the Swim Keel - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Arena&#8217;s Swim Keel is a multi-purpose training tool that is\u00a0about to become an essential part of your daily training. 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