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Freestyle - Playing with Freestyle Hand Entry

Posted by Barbara Hummel on Feb 17, 2009 10:17AM

Just as playing with hand entry can help correct over-reaching in backstroke, playing with hand entry can help correct "crossing the centerline" in freestyle.

How to Do It:
1.  Push off in streamline and start swimming freestyle with a REALLY wide entry.  You want to exaggerate this, so your hands should enter at about the level of your waist.
2.  As you swim down the pool, change the position of your hand entry just slightly on each stroke.  By the end of the length, your hands should be entering straight ahead or even a little bit wider than your shoulders.  
3.  Take a short break, then repeat.  

How to Do It Really Well (the FIne Points):
1.  Swimming with your arms this wide will probably feel horrible, because you aren't getting a very good "catch" on the water.  
2.  As your hand entry inches higher, try to FEEL for the entry point where you start to get a good catch.  This is probably where you want to be when you swim freestyle.  
3.  The drill may reveal that a wider entry point is more productive than your "normal" entry point.    

Archived Comments

Responded Feb 18, 2009 05:14AM

I always thought narrower hand recovery and hand entry would help having a better streamlined position in the water! Also, experienced swimmers have better shoulder rotation and their recovery is not as wide as a regular swimmers. Will have to try this and see if it makes a differerce.

Responded Feb 18, 2009 12:45PM

This drill is meant more to help you determine where your catch point should be... rather than advocating that wide of an entry. You start wide, and eventually get to the point that feels the best. As with everything in swimming, you have to experiment to determine what is best for you... to experiment, you should over-exaggerate. This is that type of exercise.

Responded Feb 22, 2009 08:17AM

Thanks, nice one.

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