Recovery Phase in Swim Technique

When it comes to refining your swimming technique, the way you move your arms over the water during the 'recovery phase' is more important than you might think.

​This phase – where your arms are moving back towards the front, after each stroke – isn't just a transition; it’s a crucial moment for setting up proper shoulder alignment and creating a streamlined, efficient form. 

Is your recovery phase looking like Nessy?

The shape of your arms over the water can influence everything from shoulder rotation to how smoothly you move forward. Correcting this part of your technique can lead to stronger, more effective strokes.

Setting Up for Efficiency
The recovery phase is the time when you set your body up for the next stroke. During this stage, leading with your wrist and keeping your elbow high sets a streamlined position that will help you maintain balance and rhythm, particularly in freestyle. When you reach forward with a high elbow and lead slightly with your wrist, you naturally open up your shoulder, which can prevent shoulder strain and reduce drag on your lead arm. This position also keeps your body rotation controlled and steady, making your stroke smoother.

Why "Wrist Before Elbow" Matters
During the recovery phase, the movement should feel relaxed and natural but it’s important to lead with your wrist before your elbow as you move your arm forward. This wrist-first position helps guide your hand into the water with minimal splash and drag, while also keeping your elbow up and away from the water surface. By maintaining this position, you’re creating a “fingertip entry” that helps your body roll naturally and keeps your forward reach more controlled and elongated, which contributes to better propulsion and efficiency in the water.

The Importance of Shoulder Position
The shoulder is a vulnerable joint in swimming, so proper form during the  recovery phase  can make a big difference in injury prevention. High elbows with relaxed shoulders will reduce strain by activating larger muscle groups like the lats and core, rather than overusing your smaller shoulder muscles. With proper alignment, your recovery phase not only feels smoother but also protects your joints from wear and tear over time.

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The most important thing when working on your stroke is to go slow. Stroke correction is all about muscle memory, so it’s crucial to build proper form before you add speed. Many swimmers make the mistake of rushing through corrections, only to fall back into old habits when they try to pick up the pace. By practicing a wrist-first, elbow-second movement slowly and consistently, you’ll lock in this technique for a streamlined, effective stroke.

In short, start with wrist over elbow, refine your shoulder positioning, and take it slow. Mastering these elements first will make adding speed later feel natural and much more sustainable for long-term improvement.

A Quick Recap:

1. Lead with Wrist Before Elbow – Let your wrist guide your arm during recovery, setting up a fingertip entry that’s gentle and efficient.
2. Keep Shoulders Relaxed with a High Elbow – Protects your shoulders and aligns your body for maximum propulsion.
3. Practice Slowly – Focus on technique over speed to reinforce good habits and prevent old ones from creeping back in.

The recovery phase isn’t about speed but precision. Taking the time to master these small adjustments will help you swim more efficiently, feel more in control and improve your endurance and speed over the long run.