Do you have a 'big paddle' in your freestlye stroke?

We all have different body types and lengths, different levels of flexibility and mobility and different levels of strength and power. But we all have the same goal… swim fast but efficiently.

So what is the quickest way to move forward through water?
To move forward, we have to move a lot of water backward, simple!

So, if we create a big paddle area and pull it straight back, then that means more water gets pushed backwards, so you move forwards. There’s no side to side movement, no sweeping under the body, no lazy elbows.
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Are your hands and arms sliding through the water without much effect, not engaging the water with the correct movement to feel the resistance of the water against your hand and forearm (your big paddle)?

The first element of your catch is not actually your hand…  the first thing is your elbow pushes slightly out to the side to allow your hand and forearm to push down on the water, keeping the elbow high to get the vertical forearm position. From here you can feel the resistance as you push back down the side of the body, your lats should start to activate and increase the power.

Also, by holding the front recovery arm in place until the stroking arm is just about to enter the water provides constant momentum and helps with stability at the start of your catch phase. Your leading arm should only pull down as the other one comes over your shoulder to enter the water. 

Basics:

• Your hand should be deeper than your elbow
• Your hand should be inside the elbow (creating a power diamond)
• Pull straight back down the side of your body (can use I stroke or elongated S stroke)

The key to swimming efficiently is to make the water work with you. By fine tuning your technique, being relaxed, getting your body position right and reducing resistance you will go faster.

For more tips on improving your swim technique contact me and book in for a stroke correction session.