It’s used to improve your a sense of core balance and core control in the water
It also helps you develop your body rotation
It can train a classic high elbow recovery
It enables you to imrpove your hand entry
It can help you improve your upper back flexibility
Key Points
Using fins and kick on your side with your lower arm leading straight out in front
Slide the thumb of your upper arm up the side of your body to your armpit
Return your hand to your hip then back up to your armpit
Spear the hand into the water
Catch and pull through with the underwater arm
Rotate onto the other side
Take a breath after the stroke and rotation
Repeat
Progression into full stroke
Perform freestyle full stroke keeping the fins on immediately after the drill
Focus on a high elbow and a relaxed spearing hand entry
Think About
Keep slow relaxed movements, continuous without pause
If you are very tight in the shoulders you may not be able to get your elbow high and thumb to touch your armpit, don’t worry, just bring your thumb as far towards the shoulder as possible with the elbow opened out slightly, regular practice will help your flexibility
Be aware that the high elbow ‘Smooth’ arm recovery might not suit your individual style of swimming