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Freestyle Check Points:

Above the water - Exit to the Entry:

Exit the water by lifting the elbow/arm just past the top of hip.
Straighten the arm and keep it straight during the recovery.
Once the hand has exited the water, lead with the back of the hand, thumb side down.
Rotate the arm from thumb down to thumb forward as the hand moves forward towards the entry.
Enter the water with a straight arm and flat to slightly pinky down orientation.
Under the water - Catch to the Finish:

After a slight delay and gliding or stretching action the hand begins to move.
The hand flexes at the wrist and begins to catch the water.
The hand moves towards the bottom of the pool while the elbow maintains a fairly high, traditional position.
Imagine a line beginning at the tip of the middle finger and extending up the hand and arm, exiting at the elbow - that line moves through a plane that is perpendicular to the bottom of the pool and parallel to the direction of movement.
The swimmer's shoulders must roll from pulling arm side "high" to pulling arm side "low" as the action progresses.
The swimmers are moving their shoulders more (more degrees of rotation) when compared to their hips - more twist in the trunk or more difference in degree of rotation when compared to some other stroke theories.
The straight pull pattern continues through the stroke, with a change in shoulder roll and degree of bend at the wrist and elbow changing to keep the elbow to fingertip line within the proper pull plane.
The swimmer releases the water - stops trying to push it - when their hand reaches the top of their hip.
They begin to lift the arm and hand out by raising the elbow and then straightening the arm - not a "full push to the end of the stroke" in the traditional way of thinking.

[adanaC]

游泳选手慢动作录像