Intro to Sync Combo: Entry and Rotation
The Entry/Extension (E) and the Rotation (R) (sometimes represented by the Hip), is the easiest connection to study because on virtually every swimmer the rotation will wait until the recovery arm has come all the way forward and is ready to enter the water. That side of the body is held up in the air by the rotation until the entry arm is ready to slide down into the water. The drop of the shoulder allows the arm to drop into the water. Without even having to think about it, your Entry and Rotation are likely, already approximately synchronized.
This is an automatic pattern that swimmer don’t often notice because it is already happening. But now you are going to pay attention to it because you can make that synchronization even better.
At slow and moderate tempos you can allow gravity to initiate your rotation – the high side is being pushed downward, so when the arm swings into entry position, you can just let gravity pull the arm downward and rotation happen together. This is the most economical way to engage rotation power, obviously.
Initially, it can be easier to imagine an line connecting your wrist, arm, shoulder, and side of torso down to the pelvis as one unit that moves together. So, when you examine the connection between the Entry and the Rotation, you can more pay attention to that entire side of the body moving together. These two moving parts of the body should feel instantaneously connected in the same unified action, on this side of the body.
Practice ER where you emphasize using the Rotation to help push the Entry (E) into Extension to the target, as if connected with an extending mechanical rod.
Practice ER where you emphasize using the Extension (E) to pull the torso behind it, as if the wrist and the hip were connected by an elastic band.
Which one creates a more pleasing internal effect for you?
Which one produces a longer stroke (a lower stroke count) for you?