Swimming Pull Out: Mastering Underwater Phase, Dolphin Kick, and Breakout

How to do a pull out in swimming?

The "pull out," more accurately termed the underwater phase or breakout, is the critical sequence immediately following a dive or turn in competitive swimming, involving a streamlined body position and powerful dolphin kicks to maximize speed and minimize drag before surfacing.

Understanding the "Pull Out"

In competitive swimming, the pull out is not a "pulling" action in the traditional sense, but rather the strategic underwater segment that bridges a dive or turn with the commencement of surface swimming. This phase is paramount for maintaining momentum, reducing drag, and generating propulsive force, often determining the difference between a good race and a winning one. It typically involves a tight streamline, powerful underwater dolphin kicks, and a smooth transition to the surface.

The Biomechanics of an Effective Pull Out

Optimizing the pull out relies heavily on fundamental principles of fluid dynamics and human biomechanics.

• Drag Reduction (Hydrodynamics): The primary goal underwater is to minimize resistance.
  • Streamline Position: A perfectly aligned body acts like a torpedo, allowing water to flow smoothly around it. Any deviation – a dropped head, splayed fingers, or bent knees – creates turbulence and significantly increases drag.
  • Surface Area: The smaller the frontal surface area presented to the water, the less resistance encountered.
• Propulsion Mechanics (Kinetics): While minimizing drag, the swimmer must also generate propulsive force.
  • Dolphin Kick: This powerful, undulating motion of the entire body, initiated from the core and propagating through the hips, knees, and ankles, creates thrust. The downbeat of the kick pushes water backward, propelling the swimmer forward, while the upbeat positions the feet for the next powerful downbeat.
  • Force Application: The efficiency of the dolphin kick is determined by the amplitude, frequency, and force of the kick, ensuring the maximum amount of water is moved backward with each movement.

Step-by-Step Guide to Executing a Perfect Pull Out

Mastering the pull out requires meticulous attention to detail in three distinct phases.

Phase 1: The Entry/Push-Off and Initial Streamline

This phase sets the foundation for the entire pull out, emphasizing immediate drag reduction.

• Tight Body Line: Upon entering the water from a dive or pushing off the wall from a turn, immediately establish the tightest possible streamline.
• Arm Position: Arms should be extended fully overhead, hands clasped tightly (one hand over the other, thumbs interlocked) or pressed together, creating a spear-like point. Biceps should press firmly against the ears, locking the head in place.
• Head Position: Keep the head neutral, in line with the spine, looking towards the bottom of the pool. Avoid looking forward or down.
• Body Tension: Engage the core, glutes, and quadriceps to maintain a rigid, straight line from fingertips to toes. Avoid any sag in the hips or arch in the back.

Phase 2: The Underwater Glide & Dolphin Kick

Once the streamline is established, propulsion begins.

• Optimal Depth: After the push-off, allow the body to glide downwards to an optimal depth (typically 1-1.5 meters or 3-5 feet). This depth is crucial for avoiding surface chop and maximizing the effectiveness of the kick. Too shallow, and you hit turbulent water; too deep, and you waste energy regaining the surface.
• Initiate Dolphin Kick: Begin the dolphin kick from the core (hips and lower back), not just the knees. The motion should be fluid and continuous, like a whip.
• Leg Movement: The legs move together, knees bending slightly on the upbeat, then extending powerfully on the downbeat, driving water backward. Ankles should be relaxed and plantarflexed (pointed), acting like flippers.
• Kick Cadence and Power: The number and power of kicks will vary by individual and event. Focus on powerful, rhythmic kicks that propel you forward efficiently. Elite swimmers can often cover 10-15 meters underwater using this powerful kick.

Phase 3: The Breakout

The breakout is the seamless transition from underwater propulsion to surface swimming.

• Timing: The breakout should occur just before momentum significantly diminishes, typically around the 10-15 meter mark (depending on regulations and individual ability). Waiting too long wastes energy; breaking out too early forfeits potential underwater speed.
• Controlled Ascent: As you approach the surface, maintain your streamline and continue kicking.
• First Stroke Transition: As the head breaks the surface, initiate your first arm stroke and head turn for breath (for freestyle or butterfly). For backstroke, the first arm stroke occurs as the shoulders break the surface. For breaststroke, the first pull is the "pull out" itself, followed by a single kick.
• Seamless Integration: The goal is to transition smoothly into your surface stroke without a noticeable pause or loss of speed. The first stroke should be strong and purposeful.

Common Mistakes and How to Correct Them

Even experienced swimmers can make errors during the pull out that compromise efficiency.

• Poor Streamline:
  • Mistake: Gaps between arms and head, hands not clasped, head looking up/down.
  • Correction: Focus on "ears between biceps," locking the head, and pressing hands together firmly. Practice dry-land streamline holds.
• Kicking Too Early/Late:
  • Mistake: Starting dolphin kick immediately from push-off, or waiting until all glide is lost.
  • Correction: Allow a brief, initial glide to establish momentum before initiating kicks. Listen to your body's deceleration cues.
• Ineffective Dolphin Kick:
  • Mistake: Kicking only from the knees (flutter kick), stiff ankles, or small, weak kicks.
  • Correction: Emphasize core initiation. Use a snorkel to focus solely on kick mechanics. Incorporate vertical dolphin kick drills.
• Shallow Underwater Depth:
  • Mistake: Staying too close to the surface, encountering surface turbulence.
  • Correction: Aim for a consistent depth of 1-1.5 meters. Practice pushing off lower on the wall or driving deeper on your dive.
• Abrupt Breakout:
  • Mistake: Popping up suddenly, losing momentum, or taking a delayed first stroke/breath.
  • Correction: Visualize a smooth, gradual ascent. Time your first stroke to coincide with your head breaking the surface, ensuring continuous propulsion.

Drills to Improve Your Pull Out

Consistent practice of specific drills will refine your pull out technique.

• Streamline Glides: Push off the wall or dive in and hold a perfect streamline for as long as possible without kicking. Focus on body tension and alignment.
• Underwater Dolphin Kick Sets: Push off and perform 5-10 powerful dolphin kicks underwater, then surface. Repeat with focus on consistency and depth.
• Timed 15-Meter Underwater Kicks: Measure how far you can go underwater with dolphin kicks before surfacing. Challenge yourself to extend this distance while maintaining speed.
• Breakout Drills: Practice pushing off, kicking underwater for a set distance (e.g., 7-10 meters), and then executing a perfect, immediate first stroke and breath.
• Fins for Dolphin Kick: Use short fins to exaggerate the feel of the dolphin kick and build leg strength. Focus on full body undulation, not just leg movement.

When to Use the Pull Out

The pull out is an indispensable skill in competitive swimming, primarily utilized in two scenarios:

• Start (Dive): Immediately following the entry into the water from the starting block.
• Turn: After pushing off the wall following a flip turn (freestyle/backstroke/butterfly) or an open turn (breaststroke).

Mastering the pull out can significantly reduce overall race times by maximizing the efficiency of these critical transitions.

Conclusion

The "pull out" in swimming is a sophisticated blend of hydrodynamics and propulsive power. By meticulously focusing on a tight streamline, executing a powerful full-body dolphin kick, and seamlessly transitioning to surface swimming, swimmers can gain a significant competitive advantage. Consistent practice, attention to biomechanical principles, and a focus on minimizing drag while maximizing thrust are the keys to unlocking a truly efficient and fast pull out.