The pull phase of the front crawl stroke is the propulsive phase when the hand and arm are pulling against the water. Get this part of the stroke right, and you can considerably transform your technique; making it both easier and quicker.

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After entering our hand into the water first, we should aim to catch by applying pressure down onto the water. This maintains our body position in the water and begins to load the arms ready for the pull phase.

With a perfect catch, you should see the elbow above the hand as the hands presses down and through the water. As the hand starts to come underneath your head, then this is the start of the PULL PHASE.

There are different teachings on this pull phase, but the one that I recommend for symmetry, balance and efficiency is a direct pull straight underneath the body. This prevents any movement or snaking from sidetoside.

To do this effectively, you should have a slight bend in the elbow. Somewhere between 90120 degrees. As demonstrated earlier, this really allows maximum force production.

If you’re in a pool with a line on the bottom, as I am now...and you are fortunate enough to have a lane to yourself, or you’re in a squad session...then you can use this line to help teach this movement. Imagine the line is a ladder, and you have to pull yourself up this ladder. Each hand entry and pull should track over this line.

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Watch more on GTN...
Rotation How To Swim Front Crawl | Freestyle Swimming Technique http://gtn.io/FrontCrawlRotate
The Catch How To Swim Front Crawl | Freestyle Swimming Technique http://gtn.io/FrontCrawlCatch

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