|The correct catch and pull technique for ordinary humans|
1. ENTRY TECHNIQUE
As your hand enters into the water, take care to make sure it does so finger-tips first, lengthening forward in front of the same shoulder with the middle finger pointing the way to the far end of the pool. Avoid crossing over the centre line, this is critical to keeping a high elbow catch and pull through later on.
|2. EXTENSION TECHNIQUE
As you reach forward with good body roll (roll being essential here), make sure you do so with the palm of the hand looking at the bottom of the pool, but with the finger tips angled slightly down. This should be flexed from the wrist (not from the knuckles) we need to keep you palm flat and open, fingers closed loosely together.
|3. INITIAL CATCH TECHNIQUE
At full reach and without dropping your elbow, feel like you are tipping your finger-tips over the front of a barrel (again flexing at the wrist), which will start the catch.
At the same time start bending the elbow and pressing back on the water with the forearm in a near-vertical position.
|4. PULL THROUGH TECHNIQUE
Concentrate your efforts on simply pressing water back behind you with the palm of your hand still looking back behind you.
Combined with good rotation, this pull through will lead to an efficient long stroke technique, but one that is not overly long.
Excerpts from: www.swimsmooth.com