Controlled arms freestyle drill

The main idea of the “Controlled arms”

is to practice catch of the water and recovery arm with a high elbow. During catch of the water and recovery find the correct position of the body and connect the kick with your arms to provide propulsion for your body.

The high elbow is one of the important for success in swimming.

1. Lie on your chest with your arms straight forward, your face down, and push off the wall.

2. During the phase catch in “Controlled arms drill”, keep your elbow high up, try to catch as much water as possible, and push your body forward.

3. During the stroke, the palm and forearm are facing backward.

4. Take a long stroke with one hand first.

5. At the end of the stroke take a breath and slow recovery the hand with a high elbow forward.

6. During recovery, your hand relaxed and fingers pointing down.

7. After returning your hand, put your hand on the board and start the same thing with the other hand.

8. Repeat with one hand for 25 meters or change hands after each stroke.