Key Points:

1. Starting Position:

   • Push off the wall in “Position 11″—arms straight out, shoulder-width apart, and engage a steady flutter kick.
   • Begin your first stroke while keeping your front arm solid and extended in Position 11.

2. Stroke Timing:

   • Complete the full stroke before resetting your hand back into Position 11. Hold that position for a second before starting the next pull.
   • Avoid rushing—allow enough time to fully reset your body position between each stroke.

3. Purpose:

   • Arm Stability: Prevents dropping the front arm, particularly the shoulder and elbow, during the recovery phase. This drill reinforces the importance of keeping the front arm strong, even as you fatigue.
   • Body Length: Encourages swimmers to keep their body long and fully extend with each stroke, promoting efficiency in the water.
   • Balance: By resetting after each stroke, you can practice swimming symmetrically, improving balance and stroke consistency on both sides.

4. Rotation:

   • Rotate around the body’s long axis (from the crown of your head to your toes) without wobbling in your hips, feet, or front arm.
   • Imagine rotating like a rotisserie chicken—smooth, controlled, and balanced.

5. Kick and Hip Timing:

   • Keep kicking throughout the stroke to ensure continuous propulsion. Notice any gaps in your kick and aim to eliminate them.
   • Time your hip rotation to extend farther in front and back. Rotate almost 90 degrees on each stroke, and begin your rotation before your pulling arm engages.

Drill Progressions:

1. Almost Catch-Up Drill:

   • Perform the drill without pausing or resetting after each stroke. As soon as your hand enters the water, begin the next stroke while still maintaining the same technique.

2. Swim and Hold Drill:

   • Swim regular freestyle, but every few strokes (e.g. every 4 strokes), reset in Position 11. This helps reinforce body length, kick stability, and balanced stroke timing.