Key Points:

1. Zipping Motion:

   • As you finish your underwater pull, bring your thumb up along the side of your body as if “zipping up” a jacket. This motion should start from your hip, with your thumb brushing lightly against your torso and moving all the way up to your armpit before starting your next stroke.
   • This movement helps you become more aware of the recovery phase and ensures you’re bringing your arm forward in a controlled and efficient way.

2. Elbow Above Hand:

   • Throughout the entire drill, make sure your elbow is always positioned above your hand. This is crucial for maintaining a high elbow, which reduces drag and increases efficiency.
   • In the recovery phase, as you “zip” your thumb up, focus on lifting your elbow while your hand stays below. This helps keep the recovery phase relaxed and avoids wasting energy.
   • When your hand enters the water to begin the next stroke, continue keeping your elbow high, transitioning into an early vertical forearm position during the pull phase. This is the ideal form for maximising propulsion underwater, ensuring you’re using the strongest parts of your arm to pull yourself forward.

3. Body Alignment:

   • Keep your head in a neutral position, eyes looking down at the bottom of the pool. This ensures that your body remains streamlined, and helps prevent unnecessary head and neck movement.
   • By maintaining proper head alignment, you’ll find it easier to focus on your arm mechanics without disrupting your overall body position.

4. Body Awareness and Control:

   • The Zipper Drill is an excellent way to improve your awareness of the recovery phase and reinforce good habits. By slowing down your stroke, you gain more control and can focus on each part of the movement.
   • Pay close attention to your shoulder rotation as well. As you “zip” your arm up, rotate your body slightly from side to side, as you would in your normal freestyle stroke. This rotation helps create a smoother recovery and allows your body to stay balanced.

5. Kick and Balance:

   • While your arms focus on the zipping motion, don’t forget about your kick. A steady flutter kick is important to maintain balance and propulsion. The better your kick, the more stable you’ll feel, allowing you to concentrate fully on your arm movement.
   • If you find yourself losing balance, using fins can help by providing additional propulsion, making it easier to keep your body stable as you practice the drill.

6. No Equipment Necessary (But Optional):

   • The Zipper Drill can be performed without any equipment, making it accessible to all swimmers. However, if you’re looking for additional stability, using fins can help you maintain a smoother kick, especially if you’re struggling with balance or body position.
   • A snorkel can also be useful, as it eliminates the need to rotate your head for breathing, allowing you to focus purely on the arm and elbow positioning. That said, beginners should prioritise mastering the technique before worrying about snorkels or other equipment.

Drill Progressions:

1. Single-Arm Zipper Drill:
   Swim using only one arm while keeping the other extended in front of you. Focus on the zipping motion and a high elbow recovery. Alternate arms every 25 metres to refine each side independently.

2. Zipper Drill with Pause:
   After zipping your thumb up to your armpit, pause for 1-2 seconds before completing the recovery. This drill encourages control and awareness of elbow positioning.