Five golden rules for quality stroking


1. Slow to fast through the stroke. Each stroke cycle begins slowly and finishes quickly with acceleration throughout the movement.

2. You cannot pick up anything you can’t feel. You have to swim slowly enough to feel the water.

3. Head up, hips down. If your head is high, your hips will drag. You need to see the head down (relaxed just under the surface), which will bring the hips up.

4. Hips before hands. Strength of the hands follow the strength of the core (of the body). Hips will rotate or rise before hands can generate power.

5. Pull fingertips first. Fingertips should always be the emphasis of the pull, not the wrist (the wrist will generate a dropped elbow position, which you need to avoid).



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