By Andy Jacobs

I’m always on the lookout for techniques and drills that can significantly enhance a swimmer’s performance. Today, I’m diving into a crucial aspect of swimming that’s often overlooked but can make a real difference to your open water swimming – perfecting hand entry and alignment.

In open water swimming, where conditions are unpredictable and every ounce of efficiency counts, getting your hand entry and alignment right is key. It’s not just about moving through the water; it’s about cutting through it with precision and power.

Let’s start with hand entry. Your hand should enter the water about shoulder-width apart, fingers first, with a slight pitch downwards. This minimises resistance and sets you up for a powerful pull-through. I recall recently working with a young swimmer who had a habit of slapping the water on entry. We focused on drills like the ‘silent entry’, aiming to make as little noise as possible upon entry. This not only improved his hand entry but also significantly reduced drag.

Now, onto alignment. It’s about maintaining a straight line from your fingertips through your shoulder and down your body. This alignment is crucial for reducing drag and maintaining a streamlined position in the water. The ‘catch-up’ drill, where one arm waits in front until the other arm completes its stroke and catches up, is fantastic for reinforcing the importance of extending the arm fully and maintaining a straight line.

But here’s an interesting point – there’s no one-size-fits-all in swimming biomechanics, especially in open water. Each swimmer’s body is different, and what works for one may not work for another. This is particularly true when it comes to hand entry and alignment. For instance, elite swimmers often have exceptional range of motion and strength, allowing them to perform movements that might not be suitable for all swimmers. In open water, where you need to adapt to different conditions, it’s crucial to find a hand entry and position that works best for your body type and strength.

Another aspect to consider is the debate over finger position. A natural hand position with fingers slightly apart can be optimal, conserving energy which is vital in long-distance open water swims. This relaxed hand position can make a significant difference in your overall performance.

Adding to our drill repertoire, the ‘Catch and Glide’ drill is particularly effective in open water environments. It emphasises a smooth hand entry and the initial catch phase of the stroke. Here’s how it works:

1. Start with a Smooth Entry: Begin by focusing on a smooth hand entry into the water. Your hand should slice into the water fingers first, just outside the line of your shoulder.
2. Extend and Glide: After entering the water, extend your arm fully forward in a gliding position. This extension should be deliberate and controlled, emphasising the reach and the beginning of the catch phase.
3. Hold the Glide: Hold this glide position for a couple of seconds. This pause allows you to feel the water and ensures that your hand and arm are in the correct position for an efficient catch.
4. Initiate the Catch: After the brief pause, smoothly transition into the catch phase, focusing on keeping your elbow high and your forearm vertical.
5. Complete the Stroke: Finish the stroke with a strong pull through to your hip, then recover and repeat with the other arm.
6. Alternate with Regular Strokes: After a few repetitions of the ‘Catch and Glide’ on each arm, switch to regular strokes for a short distance before returning to the drill. This helps integrate the improved hand entry and catch into your normal stroke rhythm.

The ‘Catch and Glide’ drill is a fantastic way to develop a feel for the water and improve your hand entry and overall stroke efficiency. It encourages mindfulness about each part of the stroke and is particularly useful in open water, where swimmers often lose focus on technique due to external conditions like waves and currents.

Incorporating these insights into our training for open water swimming, we focus on drills and techniques that emphasise natural, efficient hand entry and orientation, adapted to individual needs and conditions. This approach not only improves speed and efficiency but also helps in reducing the risk of injury and fatigue, which are crucial considerations in the unpredictable environment of open water swimming.

Remember, every stroke counts, and the details make the difference. Keep practicing, and you’ll see the results in your performance. Happy swimming, everyone!