The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 89

As shown in Figure 5-6, you can see how the hand is
used to seek out still water from below the swimmer. The
swimmer initially sculls outward, then he directs his hand
inward at the same time he is “catching” back upward toward
his body. The freestyle stroke is then completed with an
outward scull.

This view shows best the “S” shape of a proper pull.
Keep in mind that the “S” occurs in both the horizontal and
vertical planes - a very complex motion indeed! You can
appreciate how necessary coaching is in developing a proper
arm stroke.

Several of the drills are designed to break this down
for you. One arm freestyle allows you to concentrate on the
arm's motion. Catchup freestyle slows everything down so
that you can coordinate body roll with arm pulls. Using hand
paddles will help you feel the water and the sculling
sensation is also greatly accentuated.

Figure 5-6. Below the Swimmer

View

of Mark Spitz’s Free-Style Stroke

Using hand paddles will help you develop a

strong sculling motion.

Other views (Figure 5-7) show how the arms move during the freestyle stroke.
From the front, the hand roughly describes a loop. Finally, you can see again from a side
view of Mark Spitz that there is an aggressive “catch” action in the arm pull as he sculls
back toward his body.