ATW Swim Drills

Front Sculling


Front Sculling Drill with Pro Ironman Triathlete Natalie Barnard


The first part of the underwater stroke; the catch.


Keep the arms at over shoulder width apart and maintain this gap throughout. There should be minimal bend at the elbows and isolation needs to come from the forearms and hands. Imagine two oars; maintain rigidity throughout the out and back motion with fingers closed. Fatigue should be felt in the biceps, shoulders and wrists.

Head and Legs

The head needs to be straight ahead looking down. This enables a good body alignment and helps 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). A pullbuoy can be used to isolate the upper body.

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