Let’s start by pointing out that shoulder rotation is extremely important for the freestyle and backstroke. But take note, overdoing it can easily be counter-productive.
To illustrate this, let’s debunk a false myth or, in other words, the idea that full shoulder rotation minimises drag in the water. This claim is false, because the lower the body sinks in the water the greater the amount of drag against the body caused by the water itself. But that is not all, over-rotation will also spoil your swim stroke.
So let’s look at the swim stroke of the world’s best freestylers and backstrokers. What angle do their shoulders rotates at?
It has been observed that rotation is approximately 30° below the water surface for the freestyle and their arm strokes are more efficient when the pull extends just below their stomach rather along their side.
You might be wondering why a bigger angle of entry into the water is not advisable?
Because over-rotation would negatively affect your catch and pull!
The catch phase is the most important part of the stroke.
After your arm enters the water and extends, you must bend your elbow with your fingertips facing downwards. The aim is to catch as much water as possible, attempting to keep your hand/arm along the…
