I tried the closed fist drill for a few lengths in a pool. I alternated between closed fist drill and normal swimming as fast as possible, with full rest between. However, the times were the same between closed fist and normal, and when using closed fist, both stroke rate and stroke per length increased slightly, resulting in the same time.
How should I interpret the numbers?
How should I interpret the numbers?I guess it depends on the numbers. But if your fist drill and normal free times are the same then I'd assume there is something you need to fix in your normal freestyle.
Stroke rate and strokes per length increased, which should mean you were working harder for the same speed. Closed fist is less resistance so there can be a little less effort there, but your regular stroke should still be faster at AFAP speeds. I suspect your form is better with closed fist. One reason to do closed fist is to work on EVF. If your EVF is better closed fist than regular swimming that would explain the discrepancy.
I see swimmers using paddles that are too big for them, or the swim gloves, who start dropping their elbow so that their form is worse. That may be analogous to your problem.
Same times is an indicator of "normal" stroke problems. Do you drop your elbow so as to pull flat with your hand/palm?
This will allow your hand to move quickly without a strong pressure on your hand to push back on and move you forward.
I'm inclined to think the same way as the others, that your normal stroke has some issues. I'd try a drill called "hinge" to see if that can help your EVF with your normal stroke.
Hey Miklcct -
Do you swim with a tight (fingers together), cupped hand, normally? Other than the Early Vertical comments above, sometimes the tight cup makes our hand less a paddle and more a fist. Leave about a 10th of an inch between our fingers and keep the hand firm but supple.
I thought of something else while doing the fist drill this morning. Try doing the drill with a pull buoy and seeing if you get similar results, or if they flip. Until I became proficient at doing the fist drill properly, I overcompensated by kicking more. Wondering if that may be what you are doing.
I tried the closed fist drill for a few lengths in a pool. I alternated between closed fist drill and normal swimming as fast as possible, with full rest between. However, the times were the same between closed fist and normal, and when using closed fist, both stroke rate and stroke per length increased slightly, resulting in the same time.
How should I interpret the numbers?
So, my understanding of the purpose of fist drill is to improve one's "feel for the water" when pulling with only the forearm (no hand involved). The forearm has a large surface area and is thus an important part of the pull. EVF technique engages the forearm, and feeling/knowing the forearm is pulling assures one of maximizing those benefits. Work on fist drill until you know and can feel that you are achieving the maximum pull with the forearm.
Somewhat similarly, if you want to work on increasing "feel for the water" with your hands, learn how to scull and practice sculling drills.
When a runner applies force to the ground with their feet, the ground does not give way and it pushes back 100%. But the water doesn't do that, so "feeling" that your pull is maximal is critical.
Check your stroke count and speed as you progress with each drill, and then put the feeling together (much easier said than done and takes lots of practice).
