ATW Swim Drills

The Finger Trail Drill


Finger Trail with Pro Ironman Triathlete Natalie Barnard


Encourages a high elbow on the recovery part of the stroke and relaxed hands/fingers.


The body should be in a streamline position throughout. The hips and shoulder rotations will assist the range of motion when performing the underwater stroke and breathing. The elbow should remain high throughout the recovery and the fingertips must trail the water line throughout, with the whole hand relaxed.

Head and Legs

The head needs to straight and looking slightly down the pool, this enables a good body alignment and enables the hips and bottom to be near the water line. The Legs should be relaxed, extending from the hips not the knee joints, with plantar flexed ankles (pointed).

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