Closed Fist Freestyle Drill (FIST)
The Closed First drill enhances awareness of your arm stroke by eliminating the hands while pulling.
There are three levels of this drill, depending on your comfort level and access to equipment:
Level I - Use Fins
Level II - No Equipment
Level III - No Equipment
How to do the drill
Swim freestyle, but instead of open palms, close your hands into fists, and focus on your forearm position. Notice the loss of feeling and power in your pull and any changes you have to make in your arm stroke to compensate for it.
Three key tips
Focus on the forearms
Slow down the arms
Pull under the shoulder