FREESTYLE SWIMMING

ARM STROKE
BY KATLIN TUCKETT
&
AMANDA BECKSTEAD

Basics of Movement
3 DIFFERENT PHASES
Entry/ Recovery
Catch
Pull
Example

Phase 1: Entry/Recovery
Recovery

Joint

Shoulder
Girdle

Shoulder
Entry

Action

Antagonist

Protraction
Upward Rotation
Elevation

UML Trapezius
Rhomboids
Levator scapulae

Internal Rotation
Flexion
Abduction

UL Pectoralis major
Subscapularis
A.M.P Deltoid
Latissimus Dorsi
Teres Major
Supraspinatus

Flexion in Recovery

Biceps Brachii
Brachialis
Brachial Radialis
Pronator Teres

Elbow
Extension in Entry

Triceps Brachii
Anconeus

Phase 2: Catch
Joint

Action

Antagonist

Shoulder Girdle

Depression
Downward Rotation

Pectoralis Minor
Lower Trapezius
Rhomboids

Extension
Adduction

L Pectoralis major
Subscapularis
Latissimus Dorsi
Teres Major
Infraspinatus
Teres Minor

Shoulder

Elbow

Flexion

Biceps Brachii
Brachialis
Brachial radialis
Pronator teres

Phase 3: Pull
Joint

Action

Antagonist

Shoulder Girdle

Retraction
Downward Rotation

Pectoralis Minor
Seratus anterior
Rhomboids

Shoulder

Elbow

External Rotation
Adduction

Extension

L Pectoralis major
Subscapularis
Latissimus dorsi
Teres Major
Teres Minor
Infraspinatus
Posterior Deltoid

Triceps Brachii
Anconeus

Common Mistakes
Entry/ Recovery

Dropped Elbow, Elbow enters prior

to the hand
Entry
Cross over, normally caused by
swinging of the arm of unilateral
breathing
Cross over

Catch

Keeping the arm straight and not

moving with the flow of the water
Timing of breathing is off, either at
the wrong point in the stroke or it
takes too long
Forward example
Above Water

Pull

Incomplete finish, either too soon or

weak
Not rotating with the catch/pull and
changes the timing of the stroke

Due to the repetitive nature of the sport, poor technique can cause rotator cuff impingement, the most common swimming injury.

Corrections
Entry/ Recovery

Dropped Elbow, Elbow enters prior

to the hand
Cross over, normally caused by
swinging of the arm of unilateral
breathing
Finger tip drag drill and moving
eyes only forward to watch
entrance. Ensure hand enters prior
to elbow

Catch

Keeping the arm straight and not

moving with the flow of the water
Timing of breathing is off, either at
the wrong point in the stroke or it
takes too long
Key hole catch drill
Breath right when hand enters.

Pull

Incomplete finish, either too soon or

weak
Not rotating with the catch/pull and
changes the timing of the stroke
Thumb & thigh drill. Flick.
45 degree when hand enters drill

Strength Training
Overhead Shoulder Press

Pull Ups

Lateral Shoulder Raise

Upright Row

Front Shoulder Raise

Rows

Lat Pull Down

Push Ups

Shrugs

Stretching

Posterior Shoulder Stretch

Triceps Stretch
Latissimus Dorsi Stretch
Anterior Deltoid & Upper
Pectoralis Stretch