Another advantage of the endless pool is that we have an opportunity to make people aware of what their hands are doing at the front of the stroke. So things that they don't know they're doing but instinctually they're doing, which is supporting bracing. And just having a bit of pressure, if it's not a complete imbalance, but a bit of pressure on the hand, as they extend forwards, the hand rises, rather than falls into the catch. And when the hand goes up into the extension, there's a chance that the shoulder could pay the price for it from an injury standpoint. So there's what we have is three positions in here. And so I'll explain how we use the water and the pressure of the water, just like just like you would if you're riding in your car, and you've got your hand out the window. So it's again, it's awakening kind of the feeling of the pressure. So what I have the swimmers do is hang on to this bar, hit the body a little bit out to the side, and then position the arm into the waterflow. Just like you would if you're riding down in the car, I guess you'd be the passenger on this side, let's say we're in the UK. So driving the car, I got my hand out the window, it's beautiful day out, and I'm just playing with the way the wind works with my hand, it's the exact same concept in here. So I'm gonna turn the water on. And we define it in three positions, position one, two, and three. And so the water is going at a pretty good speed, and you're holding yourself here. So with the fingertips up, so the hand slightly elevated, and started to get aware of the feeling of the pressure of water on the palm of the hand. This is bad, you don't want this an extension, this is when the hand would go in and up a little bit, and it just started riding up. And so that puts a lot of pressure on the shoulder as you try to get through that into the catch. So make the swimmers aware of what it feels like to not have good extension. And to feel that pressure on the palm of the hand position to is where it just slices, it's perfectly parallel. And the only pressure you feel is the pressure on the tips of your fingers. So really find that that's that's really good extension, it's like your hands flying through the water, position three, as the fingers slightly declined or angled down. And as soon as I angled down, I feel the pressure of the water starting to push the hand down. So the idea is that if we can go from position two into position three, the hand gets taken down. And by connecting to that, that is basically the initiation of a pole. So we kind of cantilever The, the elbow. So the arm goes here and then pivots into that position. So high elbow position. And so position two to position three, feel the pressure on the back, allow the hand to fall and the arm to pull back. And there's your stroke. So forward, hands down ever so slightly, let the handful push the oval back, and there's the stroke. So what we'll do is we'll do this a few times to each side, I put my goggles my cap on. So you do it a few times each side. And then you drop into the flow of the water and try to match that feeling of the water pushing your hand into the catch rather than you pushing the hand into the catch. So I'll go a couple left and a couple right and you want the hand to feel enough pressure in position three so that the water just takes it

to the other side 234 so this feeling of constant falling connection is great for open water triathletes. And in here we know we have it when the water speed is set. And the swimmer the water speed is set a speed the swimmer wants to go and they look over and say I can't feel anything anymore, then we know that the speed of the arm is matching the speed of the water body balance is taken care of and everything's kind of in there that they are maintaining a speed with little or no effort at all. And that's the goal of allowing the hand You know, it's really working with water rather than fighting the water. So give it a try. You know in a regular pool you can sit there and position lemon We have plenty of drills where you're just kicking your hand forward, have some fins on, drop the elbow, and then allow the hand to go through. So that's pretty standard, but we do it a little differently in here. Cool.


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Hand Position on Extension