Coach Brent gave me this drill to help improve my pull. Swim freestyle, with your hands in a fist. Focus on using your forearm as a paddle during the pull. Without your hands aiding in your pull, you are forced to really figure out how to get the elbows high and use your forearms.
I found this swim drill on youtube
http://www.youtube.com/watch?v=aoZ56Lr5gHs
great idea….however, if you make a true fist you will more than likely bend your fist towards your forearm. When you get used to doing this your hand will do the same and the your “paddle” will be the size of your hand only.
Do this drill but don’t make a fist, make a “bear claw” by closing the fingers only and don’t roll the fingers into the hand. AS you look at your hand it should be a straight line from the finger nails to the elbow, that is how you use the hand and forearm as one….