 Hello Pierre-Hono! How are you bro? I'm very good Christian. I'm good, it's a nice day today. We're gonna learn how to catch the water correctly. How to pull underwater for freestyle correctly to be more effective. So today we are making a video to explain how underwater for freestyle you can put your arms and move your stroke to swim faster and stronger to have a better efficiency of movements. Today we will talk about pooling how to be efficient in the water how to pool a lot of the water and how to be strong in the water. Okay, so we got a lot of viewers beginners, they are swimming decently, but they are struggling to improve their timing. This is mostly due to the wrong movement underwater. What is usually a wrong movement underwater? First, you don't stretch enough on your arms so you don't tense your shoulders you won't be strong. You pull straight so you keep your arms straight you pull down in the water you don't pull back. If I want to go in this direction I need to pull back. Most of the time beginners are pulling straight and they stop the movement here. They don't finish the movement. They put it all the way. So going too straight, going too deep and not being big enough in terms of movement. Not strong enough because they don't tense. Can you show me when you swim how it looks like for a beginner? I'll show you with the good reason the good reason on your arm but how you can be not efficient in the water. Good reason but wrong underwater movement. So I can see there is no acceleration after each movement. Your speed is constant pretty slow and constant. To be mastering this freestyle stroke you need to accelerate every time you pull and you go faster on the front. You need to be strong on your arm you need to tense your shoulders the most important is your shoulders. Can you show me how it looks like from what you did improving with a better catch or a stronger stroke underwater to improve? For a full stroke. So the difference now is accelerate the movement underwater pull stronger underwater. Can I see slowly underwater how it looks like? So you are moving your hands non stop you catch straight Can you explain to me what you are doing? First step is to tense your shoulders. If you don't tense your shoulders you won't have power to pull stronger underwater. First it's tense your muscles. When I stretch the elastic it gives me the power. So you want to stretch forward. You stretch your shoulders forward and here it becomes tense. Then I will just bend my elbow and go deep in the water. Don't move my shoulders at the beginning. The first step is the most important. I just bend my elbow and go deep in the water I keep my hand in front of my shoulders. So basically this shoulder stays here Now you start to go down Can I see from the beginning? So you catch from here I just bend my elbow and go deep in the water You can see now I am stronger So you have the power to pull the water with your arms and your lower arms and your hands. You have three segments of your body You are going to pull water. If I use only my hand actually I have very little power. You don't have enough power. The body is to use all your arms and your shoulders from the shoulders to the edge. I can see that. So after you catch the water your hand is going inside. What are you doing? The goal for you is to keep the balance to keep every time your hand is in front of your shoulders. If I pull on the side I lose my balance. Okay so show me the movement. I bend my elbow, keep my hand in front of my shoulders and keep in the water then I pull all the way. But when you pull all the way your hand is going in the middle a little bit. Like here? Yeah, here. But keep staying in front of my shoulders. Let me see. So your hand is actually on the axe of your shoulder and then you are pulling with this and then you pull after behind to the end. And you finish or you finish? I finish. I pull all the way to the back and very important my hand is up in the sky at the end. Okay? Don't turn your hand or you will be too tense to come forward. Just keep your hand up in the sky. So you finish. Your hand stays on the axe of your shoulder. You pull acceleration all the way to the end. And then from that moment then I keep my hand back I put my elbow up, I relax and I come forward. Yeah, that's the video we did about the relax stroke. So can you show me underwater how to catch the water? Accelerate with the power. First step, dense your shoulders, stretch as far as you can then bend your elbow bend your elbow, don't move your shoulders and palm. Acceleration is after the acceleration is after we pass the shoulder. Yeah, you start palm and then you pull all the way. Okay, so I catch, I catch, I catch I catch, I feel powerful near to my shoulder. Then I accelerate to the end. Don't forget to go deep in the water to use all your arms in the direction. Not going to shallow. Yeah. All right, my Pirono. One more time. So you are telling me now you catch the water, you go deep. I have seen I have seen different swimmers they are swimming pretty decently actually. They are not going so deep. They keep the elbows near to the surface. Yeah. This style, you know, they just just like this. Yes, kind of, they go here. They do everything first like you did. They pull and then instead of going you see what I do? They keep it near here. The elbows doesn't go down here. The elbows stays up here. Is it still effective to be like this? It's effective, but not effective than the first one because you use just this part so you don't pull a lot of water. When you pull like this you just use this part to pull. Okay, so if I just put my elbow is too high I will not use to pull that portion here. If I'm going slightly deeper I will pull with that portion. The surface is easy. So my power will come from my hands, my forearm and my arm and my shoulders. Alright, I see. When you do a good stroke normally when you swim like a long distance and you focus on the stroke if you feel that it's painful here that means that you are on the good stroke because all is on the deltoid this muscles. Okay, so can we just for finishing this video have a comparison with a beginner stroke underwater without swimming just for us to compare from beginner to good. What is the difference? Tell me. Alright, so that's the beginner. I see, you pull with your elbow behind your hand then you don't have the power and if I transform myself to the good swimmer the new catch is like here. Instead of here and back to this instead of back to this. Show me a good one. Show me. I think it's great. I get it. I get it what you mean. Instead of pulling only with my hand and my elbows down now I learn how to go deeper with my hands bring my elbow front as well use my shoulders and then I have my elbow front as well use my shoulders and then I have the pull with all my arms instead of just my hands and elbows. I can feel it I will feel more powerful usually with the same number of strokes my timing will increase because I can pull more water every time I have a stroke and you will become stronger. Like you. Thank you Pierrono for the video. Thank you everybody. Like the video and keep practicing. Keep practicing guys. SwimToFly.com and to the road SwimToFly app on your phone. We hope to see you again soon. Ciao.