The idea of this step is to isolate the pulling action.  We want to help the athlete focus on making sure the pull, independent of anything else, is aiding in moving them forward.

Push off in streamline as in Step 1, and after the swimmer has reached the surface, have them perform a single breaststroke pull.

In practicing this drill, IF the swimmer pops up during the pull, they may be pushing DOWN on the initiation of the catch.  Teaching developing swimmers to limit pushing the body up, and focus on pushing the body forward, can help them understand one of the most important aspects of swimming fast.

Many swimmers pop up because, on this drill, they’re pulling too far back.  A simple fix is to get them to lay on the deck with their armpits over the gutter.  Have them do some wall pull until they get a good feel for the path and depth of the hands.  Then have them hop back in the water and try again.


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Step 2 - Core Stability Pull