How to Perform High-Elbow Recovery in Freestyle

The freestyle stroke is built on rhythm, efficiency, and balance — and one of its key technical components is the high-elbow recovery. This technique not only improves stroke mechanics but also conserves energy and reduces strain on the shoulder.

In this article, we’ll break down what high-elbow recovery is, why it matters, and how to master it through targeted drills and smart adjustments.

🧠 What Is High-Elbow Recovery?

High-elbow recovery refers to the movement of the arm above the water after the pull phase and before re-entry. During this phase:

• The elbow leads the recovery motion

• The forearm and hand stay relaxed and close to the body

• The arm swings forward with minimal resistance

This movement contrasts with a stiff, straight-arm recovery that increases drag and fatigue.

💡 Why It Matters

A proper high-elbow recovery:

• Keeps the shoulder in a safe, natural position

• Reduces over-rotation and compensatory movements

• Allows for relaxed and efficient arm swings

• Maintains better body alignment

• Sets up for a cleaner, more accurate hand entry

Especially over longer distances, this technique helps conserve energy and prevent shoulder injuries (e.g., swimmer’s shoulder).

🏊‍♂️ Key Technique Points

1. Relax the Arm – Think “loose and swinging,” not “rigid and reaching.”

2. Lead with the Elbow – It should be the highest point during recovery.

3. Keep the Hand Close – The hand should pass near the body line, not flail outward.

4. Use Core Rotation – Let body roll assist the arm’s movement, not just shoulder force.

5. Aim for Clean Entry – Hand enters fingertips first, shoulder-width apart.

   
   

🔁 Drills to Practice High-Elbow Recovery

1. Zip-Up Drill

• Swim freestyle and "zip" your thumb up along your side and ribcage during recovery

• Encourages high elbow and body awareness

✅ Great for isolating arm path and relaxation

2. Finger Drag Drill

• Lightly drag your fingertips along the water surface during recovery

• Forces elbow to stay high and hand low

✅ Builds muscle memory for correct arm path

3. Single Arm Freestyle

• Swim using only one arm; the other stays at your side

• Focus on high-elbow mechanics and clean entry

✅ Improves coordination and stroke timing

4. Sculling + Recovery Drill

• Start with a sculling motion to engage feel of the water

• Transition into high-elbow recovery to complete the stroke

✅ Combines water sensitivity with recovery control

🏋️‍♀️ Dryland Tips to Support High-Elbow Recovery

• Shoulder mobility work (e.g., band pull-aparts, wall angels)

• Thoracic rotation exercises (e.g., open books, trunk twists)

• Light resistance band arm swings mimicking freestyle path

• Yoga poses like thread-the-needle to maintain flexibility

⚠️ Common Mistakes to Avoid

🚫 Overreaching or locking the arm — causes fatigue and tightness🚫 Elbow too low — hand leads instead of elbow, increasing drag🚫 Tension in shoulder or wrist — leads to jerky recovery and poor entry🚫 Crossing over on entry — disrupts streamline and balance

🏁 Final Thoughts

The high-elbow recovery in freestyle is not just about elegance — it’s about efficiency, injury prevention, and performance. By training this movement both in the pool and on land, swimmers at every level can unlock smoother, stronger strokes that go the distance.