By doing this drill you will increase your feel for the water during the catch phase of your pull through and make your stroke more efficient. To start the front scull, lay face down in the water with both arms in front of you. Point your finger tips slightly down and move your hands in and out by bending your elbows. 

How to do it 

• Start on your stomach with both arms shoulder width in front of you, facing down 


• Move you’re your hands in and out by only bending the elbow, not your upper arms


• Palms go out and in, catching the water continuously and creating propulsion 


• Using a steady tempo, you will feel pressure on your palms and forearms 

Focus points

• Point your finger tips downwards slightly while sculling. This makes you go forward


• Keep your shoulders and upper arms completely still, only bend from the elbow


• Keep your wrists stretched, hands open and fingers together


• Maintain body position by facing down towards the bottom of the pool


• Don’t move too slow – keep up a good pace 

Coach tip 

Take time to practice sculling drills, find a way to increase tempo without losing the elbow bend and relaxed body position. When repeating this drill several times, you will notice an increased feel for the water and be more aware of your catch. Your freestyle will become more efficient and you will eventually swim faster.