Training Set to Improve Early Vertical Forearm

Finding Power and Efficiency in Your Stroke

Breaking the habit of dropping your elbow as you start the pull phase of freestyle is an important part of getting faster. Watching underwater videos of top swimmers shows how they set up early vertical forearm to get the most out of each stroke.

I use a number of drills to help swimmers learn where to find those power points (sculling, YMCA drill, one arm, etc.). Older swimmers probably lack all the flexibility as younger swimmers gain from teaching at an early age, but everyone can gain speed from improving the power phase of their stroke. 

Good body rotation, and pulling with your strong back muscles (not the shoulders) is critical and helps prevent injury. Don’t force the pull, but gradually learn to engage a more efficient catch and pull.

Swimming slower using drills while are still developing your conditioning is a great time to improve technique. I use this set a lot to develop the feel for early vertical forearm. The set is intended for swimmers who want more power in their stroke.

Repeat 4 times as the core of our practice Swim at a moderate pace with fins with 10-15 seconds rest. Don’t rest between the drills/swims. Carry the continuity through the progression.

4 Rounds

1 X 100 6-1-6 drill

• • Rock side-to-side, kicking between 45-90 degrees
  • Achieve a good streamline from fingertips to toes
  • Focus on rotating the hips at the entry phase of the stroke
  • Think about the catch as you stroke on the 1 cycle

1 X 100 Catch-up Stroke

• • Continue the good rotation from the 6-1-6 Drill
  • Holding a good streamline while your recovery arm comes forward
  • As you engage the pull, concentrate on getting your hand underneath your elbow 
  • Feel the power of the stroke as you drive
  • Kick strongly to help the forward drive

1 X 100 Freestyle Swim

• • Swim a full 100, focusing on the catch phase with early vertical forearm
  • Engage the core
  • Finish the stroke long and strong
  • Experiment with kicking rhythms — 2-beat, crossover, 4-beat