BODY ROLL

To do the bent-arm pull properly, your hips and shoulders must roll simultaneously about forty-five degrees to the side of the arm that is pulling, while your head remains in position. (A fun drill to help you achieve a stationary head position as your body rolls: place a quarter on your forehead, then swim backstroke, one length of the pool at a time. Try to complete each length without the quarter falling off your forehead.) The final downward thrust of the hand assists this rolling motion. Do not deliberately try to roll. If you do this stroke properly, your body will roll naturally.

The body roll is important because it permits the proper bend of the elbow, which in turn increases your arm’s leverage for the pull. It also reduces drag by lifting your other shoulder out of the water during the recovery phase.

As you finish the arm stroke, your hand should turn so that your thumb leaves the water first, again to diminish resistance. During the recovery, keep your elbow absolutely straight, with your palm facing your body. Then, as you bring your arm directly over your shoulder, rotate your hand so the little finger can enter the water first. You are now ready to begin the next stroke.

The speed of your recovery arm should be equal to the speed of your pulling arm. As one arm is entering the water, the other should be exiting. By synchronizing your arms in this fashion, you will move forward in a continuous, flowing motion.