Fist swimming — start position
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Fist swimming — end position
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Pool / Drill / Intermediate

Fist swimming

Freestyle with closed fists. Without the hand to pull on, you have to hold the water with the whole forearm, which teaches a high-elbow catch.

Dose
4 × 50 m (25 m fists, 25 m open hands)
Rest
20 s

How to do it

  1. Swim normal freestyle with loosely closed fists.
  2. Bend the elbow early so the forearm faces backward, as if reaching over a barrel.
  3. After 25 m open the hands and feel how much more water you hold.

Tips

  • The elbow stays higher than the hand at the start of the pull.
  • If you only spin your arms, slow the stroke rate down.

Good for

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