The recovery phase of the freestyle stroke is often overlooked, yet it is the only moment during the cycle where a swimmer can actively rest their muscles. The following Recovery Drills are designed to replace tension with efficiency by focusing on a "high elbow" and a "relaxed hand." By treating the arm as a weight to be carried by the core rather than a limb to be forced through the air, swimmers can save energy and improve their entry alignment. These exercises, including the "Floppy Hand" and "Shark Fin" techniques, guide athletes to develop a graceful, low-effort recovery that sets the stage for a powerful underwater catch.
- Drill 13: Floppy Hand – This drill uses the "Catch Up" method to isolate the recovery arm. It encourages swimmers to lift the elbow first—as if pulling a hand out of a pocket—and keep it higher than the hand throughout the movement. By shaking the hand during recovery, the swimmer ensures the wrist and fingers remain completely relaxed and dangling. This "puppet string" visualization ensures that muscles are resting before the next stroke begins.
- Drill 14: Shark Fin – Performed while floating on the side with a continuous kick, this drill emphasizes the peak of the recovery arc. By sliding the hand up to the waist and pointing the elbow toward the sky, the swimmer creates a "shark fin" shape. This position requires a full side-body roll and a stable core, teaching the swimmer how to clear the water efficiently and achieve a high-elbow posture that facilitates a clean entry in front of the shoulder.
FreeStyle : - Recovery Drills
Swim Drill - 13 - Floppy Hand
THE PURPOSE OF THIS DRILL
Practicing a relaxed recovery
Learning to rest the arm during recovery
Maintaining a high elbow recovery
HOW TO DO THIS DRILL
Step 1: Push off the wall and begin to do the "Catch Up" drill. As one arm remains reaching, the other will perform the underwater stroke. When the stroking arm reaches full extension to the rear, deliberately relax that hand.
Step 2: To transition to recovery, lift your elbow and slide you hand out of the water. It should feel as if you are pulling it out of your front pocket. Once your hand is clear of the water, your elbow should remain higher than your hand throughout its path over the water.
Step 3: Perform the recovery in slow motion focusing on relaxing your hand the whole time. As your arm travels toward the front, begin shaking your hand gently. Your hand should feel floppy and relaxed, as if you have no bones in your wrist. Your fingertips, hand and forearm should hang loosely from your elbow, pointing down toward the surface of the water, not forward. It should feel as though there is a puppet string pulling your elbow up, and everything else is dangling from it.
Step 4: When your recovering hand nears the front, flop it forward into the water. Your elbow should enter the water after the hand. When you have achieved the full extended position, begin stroking with the other arm.
Step 5: Continue shaking your floppy hand during each slow motion recovery. Allow your hand to hang loosely from your elbow as it travels over the water and back to the front. Let your elbow follow your hand back into the water in front. Practice for several lengths of the pool.
FreeStyle : - Recovery Drills
Swim Drill - 14 - Shark Fin
THE PURPOSE OF THIS DRILL
Practicing a relaxed, high elbow recovery
Achieving a high elbow recovery by floating on your side
Practicing the release of the water
HOW TO DO THIS DRILL
Step 1: Float in the water on your side, the arm near the surface at your side, and the other arm extended in front. Kick productively. To breathe, maintain core stability and roll towards your back, breathe, then roll back to your original side position.
Step 2: While maintaining a continuous kick, slide the hand at your side up to your waist, raising your elbow up to a point, like a shark's fin. Your elbow should be pointing to the sky. Hold this "shark fin" position for five seconds, allowing your hand to hang relaxed. Slide your hand back down to full extension at your side.
Step 3: Repeat this action with the same arm, trying to make the most impressive shark fin possible. Notice that to make the highest shark fin, you have to float completely on that side of your body, and allow the other side of your body to float low. Return your arm to your side.
Step 4: After ten shark fins, then switch sides. Continue to the other end of the pool.
