This drill is designed for swimmers with tight upper backs and shoulders to help you loosen off
It helps you relax your arm and shoulder while recovering over the top of the water
It enables you to focus on how your hand is entering the water
It’s a derivative of 6/1/6 and should always be performed wearing fins
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Key Points
Kick on side and without delay raise your top hand above your head vertically and pause there for two seconds – your ‘arrow’
Then bend the elbow and spear into the water hand entering in line with your shoulder
Rotate onto the other side by catching and pulling through with the lower arm, take a breath, lift it up and pause again vertically for two seconds, using the mantra:
Up–break–spear in–breathe
Relax your shoulders
Think about relaxing the shoulder joint allowing your arm to sink into it while it pauses before you break the arrow
This helps improve your swimming posture by engaging your scapular (shoulder blade)
Once you’ve mastered the rhythm of the drill ensure you'll still keeping that lead arm in line with your shoulder with your middle finger pointing forwards and arm in the correct catch set up position
