In this workout, we focus on “reaching forward” when the hand enters the water. We use Head Tap and Zipper drills. Both are designed to influence the trajectory of your hand entry. The race set includes some build swims, where you make each swim consecutively faster. Be sure to continue reaching forward as you add speed to your stroke. Have fun!
This workout will help you practice your hand entry. Dropping your hand into the water doesn’t seem like a difficult or important skill. But a good hand entry sets up a good catch. And a good catch is essential for efficient swimming. With a high elbow and a neutral hand position, enter the water fingertips first in front of your shoulder.Then reach to 12-inches below the surface and glide.
We’re focusing on your hand entry today. It’s important to reach through the water, not over. Reaching over the water can cause shoulder problems, plus makes it very difficult to catch the water. The Stroke Set uses Head-Tap Drill to practice a high-elbow entry. The Main Set uses some pull, so you can continue to focus on good hand-entry form. We’ll wrap up with some speed play during the Race Set. Hope you enjoy it!
Today we’re working on a very common issue for beginner triathletes. When your hand enters into the water, you should reach forward and avoid reaching across your body. The hand can often cross the central body line when the swimmer rolls their body or turns their head to breathe. If you have a lane to yourself and it has a line down the center, consider using it as a guide.
In today’s workout we’re focusing on how your hand enters the water at the beginning of each pull. A good pull starts with a good catch…and a good catch starts with a good hand entry. I see many beginner triathletes reach over the water before their hand enters. This is not good practice.
A swimmer’s hand entry is important in setting up a good pull. Reaching through the water, rather than over it, helps the swimmer find stable water. This drill uses an audible cue to emphasize the practice of reaching through the water and forward.