Last time we talked about Posture, for part two of our four part series on efficient swimming basics, enter: The Pull
In the pull, our goal is to push the water behind us; as much as you can, as soon as you can.
It’s that simple.
Start floating face down in the water in neutral position: arms over your head shoulder width apart, neck long, back flat. Now, push the water behind you with one arm.
Take note: Did you move forward?
If you didn’t take note, push the water behind you with your other arm.
Could you feel the water as you were pushing it?
Were your fingers closed or open? Were you cupping your hand? (Hint: relax you’re hand!)
What could you do differently to better engage the water to propel yourself forward?
Can you make your paddle bigger? Lock your wrist so that you can pull with the entire surface area from your finger tips to your elbow!
Does your arm come out to the side? Try keeping it under your body.
What if you bend your elbow sooner? You may notice that if you pull with a straight arm, you’ll be pushing your body up until such a time that your palm faces the other end of the pool and you can push the water behind you. Try bending your elbow sooner.
Do you lift your elbow out of the water before your hand reaches your thigh? Try pushing all the way through.
How much water can you push behind you with each stroke?
Be curious. Try different things! Find out what propels you forward.
Don’t get fancy and draw letters (I grew up in the days of the S pull!), just engage the water, and push it behind you. The sooner you start, the more water you can push behind you with each pull.
If you’re a kicker, STOP. Investigate what happens when you start in a float and just push the water behind you.
That’s it. That’s the pull: push the water behind you.
Next up: Rotation!