Straight Arm vs. Bent Arm Recovery
Three years ago, watching videos of pro triathletes during the swim leg, I noticed that many didn’t use a bent elbow recovery but a straight arm recovery. Those with a straight arm recovery were in the majority and in the lead! During a pool session, I gave it a try.
Curious, I “Facebooked” Nick, a super swimmer and triathlon friend, for reactions to that straight arm recovery. He was unsure. He forwarded my message to his friend, Alex, who was on the national open water team. After reading the reply, I was chastised and humbled and totally dropped that idea!
Yet, I was still curious!
Why do it? What are the advantages?
I guess we have to get pedantic. Groan!
Each type of recovery arm has its advantages and disadvantages.
Why not look at the straight arm recovery first! This approach has many advantages, in particular, with reference to coupling motion. A coupling motion is defined as a motion of some part of our body that, by itself, creates no propulsive force, yet, when coupled with another propulsive force, augments the effect of that force. So, what does that mean? If the rotation is coupled with the swimming arm, greater coupling energy is create; when the arm then strikes the water, greater force is consequently applied, and when this is done with a very high stroke rate, great speed is achieved! Another advantage is if the water is choppy and disturbed by proximate swimmers, the swimmer is then able to work more efficiently with the water with that “coupled” higher stroke rate.
The straight arm recovery, however, has disadvantages! It requires greater strength, it only benefits with those with high stroke rates, and the swimmer is more susceptible to injury.
What of the bent arm recovery?
It is more effective for swimmers with a lower natural stroke rate, it requires less energy, it can be more effective for longer races, and the swimmer is not that susceptible to injury.
How fast are the stroke rates for ITU triathletes who use the straight arm recovery? Here are some stroke rates from the London 2012 triathlon:
Gold: Alistair Brownlee: 89 SPM
Silver: Javier Gomez: 82 SPM
Bronze: Johnny Brownlee: 92 SPM
If a swimmer has a long “wing span” or a “normal” stroke rate, this recovery arm may not produce the desire effects.
What do these recovery arms pictorially look like?
Considering the above composite image, in the lower left, is an image of Richard Varga using the straight arm recovery, and the picture just above is the same person, Varga, with an unusual hand entry with the hand bending at the wrist and stabbing the water. It moves his “sweet spot” very early. The larger picture on the right is of Katie Zaferes using a bent arm recovery, very effectively.
The pictures are video images of a Hamilton Island Triathlon, Super League event; Katie won the event!
