PRO DASHBOARD

HEAD/BODY POSITION
Keep the head neutral and aligned with the spine, looking mostly down. Maintain a long body line with the lead arm extended forward and the hips high. Avoid pressing down on the lead arm to support the head.

ROTATION
Rotate the shoulders and hips together as the working arm moves through the stroke. Allow the lead arm to remain extended while the body rotates around the long axis. Avoid swimming flat or over-rotating toward either side.

SETTING THE CATCH
Keep the lead arm extended while the working arm establishes the catch. Tip the fingertips downward and position the hand and forearm against the water before accelerating backward. Avoid dropping the elbow or immediately pulling backward with a straight arm.

HOLDING WATER
Maintain pressure against both the hand and forearm as the working arm moves beneath the body. Keep the elbow positioned to support the forearm and avoid slipping through the water as the pull accelerates.

PULL FINISH
Continue accelerating the hand backward past the hip. Maintain backward pressure through the end of the pull rather than releasing the water early (Dorsi-flex the wrist). Finish the stroke cleanly before beginning the recovery.

RECOVERY
Recover the working arm forward in a relaxed manner while the opposite arm remains extended. Allow the elbow to lead the recovery and keep the hand relaxed. Enter cleanly in front of the shoulder and extend forward without crossing the centerline.

BREATHING
Turn the head slightly after the body to breathe toward the working-arm side (aim for end of pull breath). Keep the lead arm extended and stable throughout the breath. Avoid pressing down with the lead arm, lifting the head, or delaying the head return. Return the face to the water before the recovering arm enters- preferably just as hand passes the head.