Building on the last drill of Dog Dig, where Bruno focuses on quick hands into the catch, this step in the progression adds a single full stroke to the mix.

Start with a cycle of Dog Dig, then on the next move of the hand, take a full pull and recover back to extension.  After another couple of cycles of Dog Dig, perform a full stroke and recover with the other arm.  Alternate arms through the length.

Now the subtle actions that Bruno focuses on during this drill.

First, when Bruno initiates the full stroke, his focus switches to the lead hand, pushing, or extending it forward.  When he pulls with one hand, the extended hand is driven forward.

During the recovery of the full stroke arm, as the recovery reaches its peak, Bruno drives the extended arm down into the catch.  This helps him isolate the cross body action of his powerful pull.

He doesn’t finish the pull as the body initially rotates and with his quick catch.   This helps him continue to isolate that first movement of the recovering arm connecting to the pulling arm.

You’ll also notice that as he gets ready to recover the arm, the kick picks up to help him gain more speed into the recovery and quick catch.

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Dog Dig Stroke