Efficient Swimming Fundamentals Course #5. Recovery

5.1 How to Achieve Efficient Recovery: Theory

Now that we’ve seen that arm propulsion occurs beneath our body, it’s time to bring the arm out from under the body to initiate the recovery.

We observe that current Olympic champions conclude the propulsion beneath the body and commence the recovery along the side of the body. They bring the elbow towards the side and forward, forming a triangle with the arm. This triangle is more open on the non-breathing side compared to the side where they take a breath. This is not by chance; it is because when they breathe, they perform a bit more roll to avoid lifting their forehead to breathe.

These lateral recoveries, where the elbow is in a position wider than high, allow us to generate a pair of forces that we will transmit to the pushing arm. Thus, part of the recovery is transformed into propulsion. This is something that cannot happen when we position the elbow vertically above the shoulder during the recovery. So, remember, elbow high, yes, but always wider than high.

In this video, you can see how to achieve the Olympic recoveries, which are faster, more balanced, and less likely to cause injuries compared to the traditional vertical elbow recovery. The latter tends to slow down your speed and may lead to shoulder injuries due to joint stress. A good recovery will assist you in becoming a more efficient swimmer for life.

5.2 Achieving an Efficient Recovery: Practice

In this video on recovery practice, we will teach you to perform a recovery where the tips of your fingers skim the surface of the water, while also being well clear of the armpit. This way, we will direct the energy of the recovery forwards instead of upwards. Consequently, the inevitable upward and downward oscillation that occurs during the recovery will have the smallest amplitude possible. This way, you will focus your energy on moving forward rather than oscillating up and down.

5.3 Efficient Recovery: Training Routine

In this sequence of exercises, you will find that the recovery helps stabilize the roll to the right degree, avoiding both over-rotation and under-rotation. Remember, in technique exercises, the goal is not speed but precision. So, be patient if you find that these exercises slow you down at first. Don’t worry, speed will come later. A good recovery with relaxed arms will help us rest and use strength only in the propulsion phase.

All lessons in this course