TERMS TO KNOW: Drag - Catch - Pull - Kick - Recovery - Cadence.
WATER POSITION: Body Position is horizontal. Push your chest down and allow your hips to "float". - Head Position is low! - Rotation is critical. - Legs: forceful kicking from the hips.
PUTTING IT ALL TOGETHER
The Catch: Arm is extended overhead engaging shoulder blade and upper back. Hand/arm is relaxed as it enters the water at a slight angle. Medial rotation allows for a high elbow catch.
The Pull: Medial rotation stops here and the arm/hand presses back on the water. Focus on keeping a high elbow as there is risk of losing it during this phase.
Exit & Recovery: The exit is the final push for power and focus on a quick cadence on the Recovery (hand is out of the water swinging around to begin the next cycle.
Fists (or Upside Down Paddles:
Hold paddles in the crook of your hands (upside down) as you swim. This allows you to get a good feel for the water.
6 Kick & 3 Kick Switch:
Allows you to improve your rotation. Take 6 or 3 kicks (one hand at your side the other extended) and then rotate to your other side taking one stroke. Repeat.
Focus on kicking from the hips. Allow the foot & toes to break the surface of the water.
Head is above water for the duration of this drill. The focus is on building neck strength for sighting during open water events. Forces you to have a good catch.