Now the triathlon season is over for most of us it is a great opportunity to think about improving your stroke as we start Winter training.  Although most of us can improve on many different aspects of our stroke the one improvement that most of us will gain the most benefit from is improving the underwater pull.  And the key to doing that is getting the high-elbow catch, or early-vertical forearm as many people call it.  If you want to see a great example you can watch some of this slow motion video of Ian Thorpe.

So how do we all do swim with a high-elbow better?  This week we will be doing some side-line kicking to help practice the body position for keeping a high elbow even when swimming on your side, so please focus on:

  • Keeping your head looking down and slightly forward when not breathing and checking that your hand is below your elbow.
  • Keeping your palm facing downwards towards the bottom of the pool and when you pull
    • Start the pull slowly and not putting any pressure on the water until your forearm is vertical in the water with your hand pointing down to the bottom of the pool
    • Press the water straight backwards once you start applying the pressure and trying to keep pushing straight to the end of your stroke

And please, please, please take your time when doing drills.  Take extra rest if you need it.  The most important thing is doing the drills well and feeling as relaxed as possible.  Since most drills we do are best done while breathing as little as possible you will need to be rested and relaxed before you start each of the drills.

See you Saturday,

Rob