Name: Yaoki O.

Galaraga Year and Section: BSMT 1 - Irreg

Activity 1.2 Explain the mechanics of the following arm movements. You will be
scored based on the criteria below.

Content & Organization - 70%

Timeliness of submission - 10%

Neatness and Legibility - 10%

Free from errors/spelling - 10%

Total- 100%

SWIMMING STROKE PHASES OF ARM PULL MECHANICS

FREESTYLE RECOVERY The arm is brought forward over

(LAND water, with the elbow leading and the
DRILLS) forearm relaxed and dangling. The
recovery should be compact,
meaning that the hand hovers above
the water and slides close past the rib
cage. During arm recovery, the arm
should be kept relatively relaxed.
However, the momentum built up
during the upsweep should be used
to bring the arm forward quickly.
ENTRY Once the hand has passed the head,
it enters the water with the fingertips
first. The rest of the arm moves
through the hole opened by the hand
in the water and continues to move
forward underwater until it is fully
extended. The arm stroke cycle can
then begin anew. Ideally, the forearm
is held in a neutral position, neither
turned outwards nor inwards during
the entry into the water. This causes
less tension in the shoulder and
means that all fingers except the
 thumb enter the water at about the
same time.
CATCH At the end of the down sweep, the
shoulder, elbow, and hand are
positioned on the same vertical
plane. The shoulder is at the top
while the hand is at the bottom,
between 20-28 inches (50-70 cm)
deep. The elbow is bent about 90°
and maintains this angle during the
subsequent propulsive phases of the
arm stroke. The underside of the
forearm and the palm are now facing
backward and slightly outward. This is
the so-called high elbow catch.
OUT SWEEP The out sweep occurs at the
beginning of the catch during the lift
phase. Once the hand begins to move
outward, instead of downward, the
entire arm deviates from the
swimmer’s line of motion and causes
a substantial increase in frontal drag.
At this point, there is no turning back.
The damage is done. In addition, with
the out sweep of the hand the
swimmer puts the arm in a
biomechanically weaker and
unfavorable position for strong
propulsion.

IN SWEEP The in sweep is the first propulsive

phase of the arm stroke. Once the
arm is positioned at the catch, the
upper arm is moved in toward the rib
cage while the elbow maintains its
angle, and no rotation takes place in
the forearm. The arm is moved as a
single unit like a large paddle.
As a result, the forearm and palm
move inward, upward, and backward
due to the adduction of the upper
arm. The body rotates upward to the
side of the arm sweeping in. The in
sweep ends once the upper arm is
close to the rib cage, and the hand is
below the chest and close the midline
of the body.