Pulling drills in swimming improve your strength and efficiency in the water. You rely heavily on your shoulders for power and speed, and you can injure them after repetitive and heavy use. Incorrect technique only adds to the stress you put on them. Pulling drills make you slow down and hone in on the basic elements of your pull, and they can become a regular part of your workout regimen.
Pulling Basics
Pulling refers to swimming with the upper part of your body only. In pulling, you let your legs trail behind, or isolate them with a pull buoy or small float that fits between your thighs. which helps keep your legs afloat. Minimizing the exertion performed and maximizing the distance traveled with each stroke are two important goals of pulling exercises. Hand paddles increase the amount of water you move with each stroke along with the force you use to move that water. They function as strength-builders that you should use only when you are pain-free and without existing weakness in your upper back or shoulders.
Distance Per Stroke
To make you more aware of your hold on the water, one drill deliberately makes you uncomfortable in the water. The "fist" pull drill requires you to curl your hands into tight fists and pull freestyle, making your way across the water without the leverage of your open palms and extended fingers. Pull one length using your fists only. Return back using a normal hand position, concentrating on the placement and hold against the water.
Body Position
Body roll or swimming on your side helps you engage the major muscle groups in your upper back in your pull. The zipper drill is one variation on a group of drills that force you to keep your elbows high and your hips rotated during your stroke cycle. You take a normal pull stroke and keep your hand close to your hip and side during the recovery phase, moving your hand up along your body as if zipping up a zipper. In the fingertips drag drill, you trail the fingertips of your recovery hands along the surface of the water. Both drills make you focus on maintaining high elbows and proper body alignment. In backstroke, one-arm pulling drills force you to concentrate on body roll and keeping your head and body aligned.
Breaststroke/Butterfly
Breaststroke is a leg-driven stroke but your sculling skills affect how efficiently you swim. Sculling involves moving your hands in a circular motion to the side and in front of you to move forward. Focus on making quick, limited movements rather than pulling all the way back under your body, and getting your arms recovered quickly under your chin and then stretched out in front of you, as fast as possible. Flip around and perform bucket sculls in which you move, feet first, bent at the waist, across the pool. One-arm butterfly pulling drills build your upper body strength and timing. Use your body to undulate your way forward and let your legs trail behind you.
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