Reach Forward- With each stroke; make sure you are extending your arm at maximum length. Many swimmers place their hand in water in front of their head and starting underwater pull. Concentrate your positions of hands in water it should be placed 15 inches in front of you then reach forward at 6 inches by extending your arm from shoulder.
Rotation of Body-It is related to move forward in that by pivoting your body with each stroke, you facilitate your shoulder extending forward at the end of each stroke. When your right arm is fully extended in front of you, your body should be pivoted. This results your right side of the body is submerged and facing the bottom of the pool entire left side of the body is breaching towards the sky. It alternates positioning 120 degrees.
“Hourglass”Pull- While pulling your body under water; you want to pull the maximum amount of water. Since the shortest distance between two points is a straight line, the last thing you want to do when swimming is pull your arm through the water in a straight line. Instead, practice an‘s’ shape (a longer way of completing each stroke), so that if you were to pull both arms together simultaneously, the resulting path would resemble an ‘hourglass’ silhouette. At the beginning of the stroke, the hand extends out, away from your body. Keep your elbows high. As you catch the water, curve your hand back inward toward your belly button, and then out again by your hip as your hand exits the water.
Finish the Stroke- Some of the best swimmers end up shortening their strokes when they get tired, pulling their hands out of the water prematurely at their waist area rather than the upper thigh. When your arms complete their underwater ‘hourglass’ pull, they should fully extend behind you, by your sides. Many swimmers begin bending their elbows toward the end of their stroke and pull their arms out of water before reaching to the end path. By shortening their stroke swimmers lose efficiency while actually expanding more energy.
