Uploaded July 2017 | Updated September 2026, 1 week ago
The lane rope drill introduces the correct arm pathways by encouraging you to bend your elbow and have the palm of your hand facing the wall you are swimming away from. This will send water to your feet while propelling you forwards. Add fins to improve your body position when pulling slowly down the rope.
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The lane rope drill introduces the correct arm pathways by encouraging you to bend your elbow and have the palm of your hand facing the wall you are swimming away from. This will send water to your feet while propelling you forwards. Add fins to improve your body position when pulling slowly down the rope.
For swim tracking, analysis, tips and training plans from some of the world’s best coaches, sign up free to on.speedo.com
Follow us on Twitter & Instagram @speedo
Join us on Facebook: facebook.com/speedo
