ENTRY (the catch)
Start the pull with your left hand, thumb first, reaching forward and laterally out to catch the water.
To help with the catch, drop your left shoulder slightly when reaching.
Drive the opposite hip into the bench at the same time you catch and pull. Use the core abdominal muscles to initiate the hip drive. | |
MID-STROKE
Out sweep: Press the hand laterally to the body with only slight elbow flexion and begin to rotate the hand at the wrist medially.
In sweep: Press the hand towards the hips through further flexion of the elbow and wrist.
Keep your elbows in a high position. If there were an eye on your elbow, it would be looking to the side in a direction perpendicular to the monorail. | |
FINISH
With the hand at the hip and palm facing towards the feet, press back by extending the arm to approximately 90% of full extension.
Keep your arm in line with your body to reduce drag.
Finish strongly with a final push of the hand. | |
RECOVERY
Elbow leads, with hand relaxed, directly under the elbow, trailing fingers, then reach forwards to the entry position. | |
TIPS
If it seems too easy, open the damper door to a higher setting.
If the seat rolls too far forward, attach a harder tether cord.
Have someone watch you to help you match your body positions to those shown, or set up a mirror or video camera to watch your stroke.
Use a smooth and continuous stroke throughout the stroke. |
