This week at swimgym RECOVERY & HAND ENTRY

In freestyle, how you execute the arm recovery over the water also determines largely how you enter the water with your hand. When swimming freestyle, performing the arm recovery should feel smooth, with a relaxed shoulder and exposed armpit to minimise misbalance and the possibility of a shoulder injury.

We have all seen competitive swimmers swim with such ease and smoothness. The way their arms move over the water looks like it does not cost them any energy at all. The arm recovery is when swimmers take a tiny break from swimming after each pull-through. So how do they do it? Let's a...

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Skills & drills Shoulder Tap

This drill allows you to focus on having a narrow recovery with a good rotation. Swim freestyle with a slight pause at the point where your arm is halfway through the recovery phase and tap your shoulder. 

How to do it 


  • Start swimming freestyle with a strong kick

  • Let the elbow lead the recovery when your hand exits the water

  • Touch your shoulder with your hand, but keep your elbow above your hand

  • Continue the recovery and make a clean entry

  • Repeat this cycle on both sides

Focus points 


  • Your elbow should point towards the ceiling

  • Relax your lower arm while touching your shoulder

  • Breathe in when your hand exits the water, turn back before touching the shoulder

Coach tip

Once you start swimming freestyle with a narrow recovery, your stroke should become easier and smoother. Alternate with the Zipper drill to keep practicing. 

Equipment:

fins

COACH TIP

This workout is all about maintaining your pace over longer distances. Finding your 'steady pace' is something of 'trial and error'. Experiment with your pace over the 4 rounds, start out a bit slower and build your pace round by round. Your effort should be 7 out of 10.

More coach tips?

coach tips

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