Categories: >Swimming

Freestyle Hand Entry Technique

Mark McDonnell, a coach from http://www.triexpert.com , commented on my earlier post about swimming with paddles. I thought it worth posting his comments as a blog:

Mark writes…

So, your thumb enters the water first upon recovery, but you need to complete your reach (both to “lengthen your vessel” and to “anchor your hand” in preparation for the pull). And, guess what? You’ve rolled over onto your other side meanwhile, with a “corkscrew” movement of your torso (a metaphor you use in a later post, that I may also comment on, Lord help ya!).

That metaphor also applies to the movement of your forearm in the transition from catch, through extension, thence to pull. Indeed, it’s simpler than, and in every way but one, than my “pinky over the ball.”

What mine adds is the sensitivity to the early movement of the hand in the initiation of the pull. You want water to begin to move backwards as soon as possible, which entails flexing the wrist and then the elbow in a very dynamic manner. TI speaks of “reaching over a barrel.” I find my phrase cues improved focus on the action of the hand and forearm.

I never heard that before, and I swam with a Master’s team for almost a year. I always plunge my hand into the water horizontally, as if it were a spear. I never thought of rolling my hand along with my body roll. I will try this next swim workout.

Here’s some footage of Grant Hackett doing a 1500m race. You can see how his hand rotates like Mark describes. I love watching stuff like this for visualization. Also, notice how his kick seems very relaxed.

[youtube:http://www.youtube.com/watch?v=f6qIhkuzTx0]

carolyahoo

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Dan says:

January 28, 2008 at 12:39 pm

The way he swims is amazing. It looks as if he is exerting very little effort and is moving so quickly. I'll have to try that out eventually.
Carol says:

January 27, 2008 at 1:27 pm

Tracy ...Thanks for visiting my website and writing to me. It sounds like you
already have quite a bit of experience in endurance sports, so I'm sure
you'll do great at white lake. I'm also signed up for that race!

Here are some good beginner workouts for Sprint tris:
http://tinyurl.com/k8k5b
you can pick the swim focused one if you want to work on your swimming, or
the 3x if you have that much time.

The training plan I used during 2006 is described here:
http://www.triathlontrainingblog.com/?p=211
It leads up to Pinehurst as a key race, and I plan on using that again this
year.

The most important tip I have for you is that you must practice open water
swimming at least one time before your race. Better if you can do it a
couple times. Otherwise, you might panic at the race, because open water
swimming is a very different feeling that at the crystal clear pool.

There is a tri group in Raleigh that practices at Falls Lake once per week
in season. Not sure how close that is to Rocky Mount, but check them out
at http://www.trirats.org/joomla/ , click on the Training Calendar link. I
don't know if they'll start swimming before white lake or not.

Happy workouts, Carol
Tracy says:

January 27, 2008 at 12:26 pm

Hi, I found your blog by chance when doing some research on line and have had the best 2 hours reading all the information. Im planning to do my first tri after having run a marathon and 5 half marathons in the past 2 years. I did buy a bike last year and did the bike leg of the Duke 1/2 in Sept 07. Any suggestions for swimming would be greatly appreciated. Im aiming to swim at least 3 times a week since that is my weakest "link" in the tri chain. If you have any information to pass on regarding how you train(beginner please). For example, what is your typical weeks workout like? I have access to the YMCA for swimming and spinning classes, my own fluid trainer at home and my own treadmill if needed. Im a little worried ab out not being able to do the swim part of the White Lake sprint in May.
We have a masters swim program, but its a little disorganized and is basically only availabe for early am(6am) swimmers which I cant do because I have three school agers.
I know Im rambling on, but you seemed to have found yourself a great niche and have a lot of first hand knowledge!
My name is Tracy . Oh by the way, I live in Rocky Mount NC!!!
Thanks for any help!!!
Bob Little says:

January 25, 2008 at 11:30 pm

Thanks. I hope to use some of the techniques Monday at the pool.

Bob