Day 4: Hand Entry and Pull

Learning Objectives: Proper hand entry. Hand extension. High elbow pull.


Day 4 Practice

  • WARM UP:
  • 200 Easy + Vertical Kicking
  • DRILL:
  • Set #1: 5x100's. First 50 is Shark Fin drill (as in Practice #2), The second 50 is as explained on the right.
  • Set #2: 6x50's with plenty of rest. Focus on this pattern with each and every pull: 1. Extend your arm, 2. Bend your elbow, 3. Keep your elbow high as you pull back, out to your side. Finish the pull by pushing the water behind you, or, towards your feet.
  • Set #3: 12x50's. First 25 is a repeat of the drill you did in Set #1. The second 25 is as explained on the right.
  • 200 Easy Swim
  • TOTAL:
  • 1800 Yards or Meters

How you do it:

  • Set #1: Start as if you are back after making the shark fin, slice the hand forward (in front of the goggle line) and at the same time, rotate the hips to the other side, and swivel your head with your hips to breathe to the side, with your face barely coming out of the water.
  • One arm should be moving forward while the other one moves back. Extend your arm forward, bend your wrist, and pull side.
  • Set #3: Start as you are doing the drill in Set #1. Instead of rolling to face up, roll your hips to about 75 degrees, pause and repeat in the other direction, rolling to face up on the side you started. Now you have completed a double rotation.
  • *Feel free to add or subtract distance as needed.

Common Mistakes:

  • Not starting the pull soon enough, and ending up with both hands out in front and on your stomach. Make sure you are either on one side or the other.
  • Not gliding and pushing the hand and arm down into the water, sacrificing your pull
  • Gliding too long and losing momentum
  • Trying to do an “S” pull
  • Allowing your elbow to drop before starting the pull


  • Slice your hand in the water
  • Extend and glide (but not for TOO long)
  • Bend your elbow at the beginning of the pull for maximum propulsion


  • Try to reach through the air on your recovery
  • Slap your hand down on the water
  • Drop your elbow on the pull

Are you Ready to Blow Away Your Swim Struggles For Good?


If you are ready to get started on your journey to getting rid of poor swim techniques, overtraining, and the loss of fun in your triathlon training sessions, then Grab Your Spot Inside “Tri Swim Success” Now!

Tri Swim Success is a Step-by-Step Program With Triathlon Specific Swim Technique Videos, Drills, Workouts, and Race Strategies You’ll Ever Need To Swim Faster & More Efficiently!

Tap into our years of personal and professional experience. Get instant access to our extensive expertise of the performance-enhancing tips, tactics, and techniques!

Click Here to Get Started!


…was able to go into the swim with confidence.

“I used the Tri Swim Success program for my first triathlon swim and it was excellent training. I was able to go into the swim with confidence that I would be able to swim the distance, although not in record time – but be confident that I could confidently participate. The drills were excellent in developing great technique. The videos are great so that you can see exactly what it is you are supposed to be doing. I like with the Tri Swim Success – All Access Pass that you have access to others’ experiences, which sometimes are similar to that which I have experienced, and ultimately helps with overall learning and increased confidence. This program also allows me to train when it’s convenient for me & not to have to train according to someone else’s schedule – yay!”
Vivienne Kennedy