Overview

In distance freestyle, the arms are the primary means of propulsion. The arms use a slanted Z or an S pattern pull underwater. The pull can be divided into four phases: the entry; the downsweep (down and out); the insweep (in, back and up); and the outsweep (down, out, and through).

The drills described below are designed to help you re-train your muscles to perform movements that will contribute to improved swimming efficiency. Don't expect to be speeding through the water as you do them! Drills islolate specific movements and help you practice distinct elements of your stroke- concentrate on practicing the movements and speed will come later. We suggest working with a coach to help you get started doing the drill correctly.

General Tips

S       Maximize efficient use of muscle power by: 1. keeping your fingers to the elbow in a straight line, or bending only slightly at the wrist. (arm and shoulder muscles); and 2. using proper body roll. (back muscles)      

S       Keep your elbow always higher than your fingertips throughout the entire armstroke.

S       Accelerate your handspeed from entry to outsweep.

Arm Pull: Four Phases

#1: Entry

S       Hand enters the water before the elbow (elbow is higher).

S       Hand extends in front of the head while being angled forward and slightly downward (see figure 5.4a). Body roll helps the arm extend in front of the head. Extended hand should be 6 to 10 inches under the surface of the water (figure 5.4b).

S       Fingers stay comfortably together (some separation is natural).

S       Fingers are parallel to the surface or angled slightly, thumb a little

S       downward.

S       Elbow is slightly higher than the hand to maximize power in the downsweep and the insweep.

Figure 5.4  Arm stroke phase-arm entry; (a) entry showing the hand-to-elbow position (with the elbow above the hand) and (b) entry with extended hand and arm in front of the face; the hand is six inches below water surface.

#2: Downsweep

S       Hand presses downward (approx 1ft.) and outward (approx.4-6 inches from center of body) in one motion, a diagonal scull. The downward distance is about a foot, while the outward is four to six inches from the center of your body to just inside your shoulder.

S       Elbow only moves slightly backward as the down and out hand pull occurs.

Drill

S       Hand extends forward and under the water.

S       Follow with the downsweep (figure 5.5, b and c).

S       Hand moves back to starting point forward and underwater.

S       Work your arms alternately and use a kick to maintain proper body position.

S       Make sure to roll your body as you reach forward.

Figure 5.5             (a) Arm stroke phase-downsweep; (b) downsweep showing the right hand down and out, the body flat, and the left hand up; and (c) downsweep with hand switching and recovery under water.

#3: Insweep

S       Hand turns inward and sweeps upward to or past the center of the body.

S       Elbow bend should range from 130 to 100 degrees during this phase.

S       Hand ends up under the chest but about eight inches below the body.

S       For women, the hand passes through the center of the body. For men, the hand rarely pulls past the center.

Drill

S       Hand starts in downsweep phase and rotates into the insweep.

S       After this pull, extend your hands forward and outward and repeat.

Figure 5.6              (a and b) Arm stroke phase: insweep.

#4: Outsweep

S       The most powerful phase of the stroke.

S       Hand presses downward, backward (toward your hip) and outward (past your thigh).

S       Hand leads the elbow during this movement (figure 5.7, a-c).

S       Wrist bends to allow your hand a little snap at the end of your stroke.

(In rough water or as you become fatigued, you may not press as far as in flat conditions or when you are not fatigued. You should touch the side of your leg, mid thigh, every once in a while to ensure the outsweep is completed properly.)

Drill (aka “The Duck Drill”)

S       Start with your hand in the center of your body under your chest, the position at the end of the insweep.

S       Hand presses backward toward the hip with the right arm and then left arm.

S       Recover each arm under the water, and roll your hip out of the way of your hand as your hand reaches your hip: snap your wrist past your hip (figures 5.7, d and e).

Figure 5.7              (a) Arm stroke phase – outsweep; (b) right hand under the body; the left hand at the side; (c) press the right hand out and back; recover the left arm; and (d) press the hand out and (e) back.

^*This tipsheet is adapted from Dean, Penny Lee. 1998. Open Water Swimming. Pgs. 72-78.