Why do this drill?
Mid sculling allows the swimmer to feel the water in a position that is similar to the end of the pull phase. This drill encourages a high elbow during the pull and conditions the muscles and ligaments to be used correctly in this phase.
How to do this drill
Start in a streamlined position with both arms extended in front of you. Bend the arms at the elbows, allowing the forearms to drop to a vertical position fingertips pointing to the bottom of the pool. Draw the elbows back so that the elbows are level with shoulders. Now, move the forearms outwards away from the body and then back in towards the body in a continuous motion. Use a flutter kick for balance and some propulsion. Your elbows should remain comfortably high through the drill but should not come out of the water.