Table 1.

Phases of the freestyle stroke, shoulder position, and muscle activation.

Stroke Phase	Shoulder Position	Muscle Activity
Hand entry	Abduction, flexion, internal rotation	Upper trapezius, rhomboids, supraspinatus, anterior and middle deltoids, serratus anterior
Early pull-through phase (maximum forward extension to 90° flexion)	Adduction, extension, neutral rotation	Pectoralis major, teres minor, serratus anterior
Late pull-through phase (90° flexion to hand exit)	Full adduction, extension, internal rotation	Latissimus dorsi, subscapularis, serratus anterior
Recovery phase	Extension, abduction, internal rotation	Anterior middle posterior deltoid, supraspinatus, subscapularis, rhomboids