Warm up
10 minutes of: 100 choice + 100 freestyle-pull
Skills & drills Shark Fin

With the shark fin drill you practice the high elbow position during your recovery phase. This position is the start of a clean and smooth hand entry, which reduces resistance. Swim freestyle but pause briefly halfway your recovery. It lets you feel how a high elbow recovery should feel like. 

How to do it 


  • Swim freestyle, use fins if needed

  • Pause right before your hand enters the water

  • Your elbow is pointed towards the ceiling, your hand is pointed down

  • Pause for about 2 seconds and then gently place the hand in the water, fingers first

  • Then breathe to the side and repeat this movement every stroke

Focus points 


  • Maintain a high body position in the water by maintaining a strong kick

  • Rotate your body when your hand exits the water, starting from the hip

  • Engage your core to hold your body line

Coach tip

Alternate this drill with the fingertip drag and regular freestyle. To be able to perform this drill properly, we advise you to use fins and even a snorkel.

Equipment:

fins
Coach tips

COACH TIP

While swimming at an easy pace, focus on your technique. Today for instance, focus on the entry of the hand. Your fingers enters the water first. Keep your elbow high during the recovery phase. Picking something to work on will help you stay focused while you're swimming easy. Try not to work on too many things at once, pick one focus point.

More coach tips?

coach tips
Main set 2 ROUNDS distance: 1200
stroke pace rest
2 x 200M Freestyle Easy 30s
Focus on your hand entry.
4 x 50M Freestyle-pull Easy 20s
Focus on a high-elbow recovery.
rest after round: 30s

Instructions Paddles optional during freestyle pull.

Equipment Pull buoy