MONS Athletics

Front Scull

Float face-down in streamline, arms extended forward at shoulder width. Sweep the hands a few inches in and out, palms angled to push water back. Builds the feel of pressing water — the catch — without pulling.

The one cue

“Press water, not air”

The lesson

  1. 01

    Float face down, arms forward

    Extended at about shoulder width, body long.

  2. 02

    Angle the palms back

    Pitch your hands so they press water backwards rather than sideways. The angle flips as the sweep changes direction.

  3. 03

    Small sweeps, in and out

    A few inches each way. You're feeling pressure, not swimming.

  4. 04

    The test

    You should feel water on your palm and the inside of your forearm at the same time. That pressure is the catch, and it's the whole reason for the drill.

  5. 05

    Keep the head down

    Exhale slowly through the sweeps and take short reps on one breath, or use a snorkel. Lifting your head to breathe rehearses the exact habit the rest of the session is trying to remove.

Watch for

  • Sweeping side-to-side without angling palms
  • Dropping the elbows — kills the leverage
  • Holding breath instead of exhaling slowly