❋Effective Propulsion: Stop Slipping Water

Propulsion isn’t about muscling through—it’s about grip and timing.

Hey Swimmers, how’s your New Year’s swimming going?

Have you ever felt like you’re working hard in the water but just not moving fast enough? That frustrating feeling often comes from “slipping water”—when your hand isn’t anchoring effectively to pull you forwards. The good news? With the right focus, you can fix this and start generating smooth, powerful propulsion without working harder.

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1. Early Vertical Forearm (EVF): The Key to a Strong Catch

One of the most effective ways to create propulsion is mastering an Early Vertical Forearm (EVF). Here’s how:

• After your hand enters the water, keep good tone and stretch forwards in line with your shoulder. Don’t rush this phase—reach with purpose.

• Then, bend at the elbow to drop your forearm into a vertical position early in the pull. Your forearm and hand should “press back” against the water, not push down. I like to initiate this with a subtle tipping down of the fingertips to feel like I’m “gathering the water”.

🔑 Visual Cue: Imagine you’re holding onto a barrel just in front of you and pulling yourself past it, rather than pushing water towards your feet.

❗ Common Mistake: Pressing down on the water flattens your body and wastes effort. Instead, focus on anchoring your hand and forearm against the water to move you forwards.

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2. Feel The Catch: Hold, Don’t Push

To create effective propulsion, you’re not trying to move water back as such—you’re trying to hold water firmly and pull your body forwards over it.

How to Build the Feel of the Catch:

• Slow things down: Take a step back and swim at an easy pace to focus entirely on your catch.

• Feel pressure against your palm and forearm as you initiate the pull. This pressure tells you your hand is anchoring properly.

Drills to Improve Your Catch:

1. Sculling Drill: Focus on subtle forearm and hand movements that let you feel how water moves around your hand.

2. Doggy Paddle Drill: Swim with a high-elbow catch and short, powerful pulls while keeping your head above the water.

🔑 Swim Smooth Tip: If you’re rushing your pull, you’ll lose hold of the water. Slow down and focus on the sensation of holding pressure. Over time, this feel will become second nature.

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3. Eliminate Dead Spots: Don’t Glide Too Long

A common fault that kills propulsion is a dead spot or a pause at the front of your stroke. Gliding for too long may feel smooth, but it creates a loss of momentum and interrupts your rhythm.

Fixing the Pause:

• Think of your stroke as a smooth, continuous cycle: Reach—Catch—Pull.

• Avoid “waiting” at the front. Instead, transition seamlessly into the catch phase.

🔑 Visual Cue: Imagine your hands are on a conveyor belt—they’re always moving, with no stoppages or jerky motions.

❗ Watch Out For: Over-gliding is often paired with dropping the elbow or pushing down at the start of the stroke. Focus on keeping the catch high and early.

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Efficiency Over Strength: Swim Smarter, Not Harder

The better your catch, the more propulsion you’ll generate without needing to muscle through the water.

”It’s less about the total force you apply to the water and more about the direction you apply that force”

Swimming efficiently means achieving maximum speed and distance per stroke with minimal wasted effort.

Next Time You’re in the Pool:

1. Slow down your stroke a smidgen to focus on holding the water.

2. Work through EVF and feel the pressure on your hand and forearm.

3. Eliminate pauses and focus on continuous rhythm.

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The Swim Smooth Way

At Swim Smooth, we believe great propulsion is built on efficiency, technique, and feel. The more you refine your catch, the less effort you’ll need to swim faster and farther.

So next time you’re in the water, tune in to the feel, focus on anchoring your hand, and practice these drills. With time, you’ll notice the difference—not just in your speed but in how much smoother and easier your swimming feels.

Happy swimming! 🏊‍♂️

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🔑 For more technique tips, training plans, and expert coaching, explore swimsmooth.guru.