Fishlike swimming is an impossible-and misleading-goal since we're not built like fish, and we cannot emulate the movements of fish. By using a shoulder shift instead of a roll, a few extra inches are available on every pull. By reaching or extending forward, natural (core/hip) rotation occurs. With a slightly wider than shoulder width hand placement and an early/high elbow catch, you can have a stronger and more efficient pull.
Here are a few key points that you can try for yourself next time you’re at the pool.
Minimize shoulder rotation: Too much shoulder rotation burns up energy and does little to help you move forward. Minimize rotation by “quieting” the shoulders. Instead, shift the shoulder forward allowing the body to rotate as one unit, using the core and the hips to generate power.
This “flatter” stroke can feel mechanical at first, that’s ok! Change feels weird at first. Of note, it is nearly impossible to swim entirely "flat". We are simply removing the EXTRA rotation.
Wider hand placement: With less shoulder roll, a slightly wider than the shoulder hand placement is now available. This wider “spacing” creates the foundation for a powerful and more stable pull.
Need more proof? The next time you go to get out of the pool, look down at your hands. You probably placed them about shoulder width apart. Why? Because you intuitively knew that you needed power, leverage and stability to exit the pool. Apply this same principle to where your power is in the pull.
Extend and pause ‘catch-up’: The “extend and pause” allows the pull to “catch up” to the often-shorter recovery phase, and gives you time to set up the “catch.” If you swim with a “mirror” stroke, you may be rushing your pull.
High elbow/early catch: After “extend and pause,” initiate the “catch” by lifting the elbow and pointing the fingertips at the bottom. The wrist is firm and straight, but the hand is relaxed.
A great visualization technique to practice a high elbow catch is to imagine you are swimming over a VERY SHALLOW coral reef. You can’t touch the coral, so the arm must bend at the elbow to accommodate the shallower pull. Do not internally rotate the shoulder as this may cause injury.
Pull alongside the body, not under: You would never put a paddle in front or under a canoe or kayak. Apply the same principal to swimming. An efficient pull “catches” or “holds” the water to move you forward, with the hand entering and exiting the water at about the same location. The old “S” pull pattern moved water…you want the water to move you!
Power: After the “catch,” apply power early and round off the pull at the hips. With this wider stroke the power or “umph” is in the FRONT using large muscle groups instead of the back, which relies on the triceps.
So as not to become overwhelmed, slow down and practice just one of the above aspects at a time and keep it simple. Your stroke will always be a work in progress.
