JOURNEY 30: Swimming Mechanics – Reteaching the Freestyle Action
Swimming Mechanics – Reteaching the Freestyle Action
“When you start swimming as an adult you don’t really understand how to swim! Obviously, most people move through the water at some level, but they don’t really understand how to swim. When we make this statement we mean two things.”
1. You don’t understand what is required from your body. i.e., correct movement sequences and patterning, hand and body position.
2. You don’t understand how to think.
Does either of these statements sound like you? I bet they do!
Here at Elite Triathlon Performance Australia we believe our swim teaching model is best practice.
The purpose of the eBook is to summarise our teaching model and provide a framework for adult Triathlon and Open water swimmers to learn how to swim freestyle faster. This eBook is a must read for any adult swimmer, particularly in Triathlon, who wants to swim faster.
Swimming is largely a technical sport, and arguably the most technical of the three disciplines that Triathletes have to master. Furthermore, most issues arise when poor mechanics are already present, which means that the benefits of general fitness and training, strength work, wetsuits and swim squad will all be limited! The best results will come when reteaching the entire freestyle action, which enables proper mechanics to be taught in the correct sequence.
Let’s start with breaking the freestyle action into four fundamental components and then reintroduce them in a sequence of drills and learning strategies.
Our learning strategies
During this process we will utilise Neuro Linguistic Programming (NLP) in order to ‘retrain’ the muscle firing patterns and different components of the nervous system.
The important thing for you to understand is the order of teaching. Our “sequence of teaching points” is critical in your development. The “sequence of teaching points”, below, best supports improved learning.
Sequence of teaching points
1. Understanding and execution of buoyancy using streamline position and second pull
2. Rotation through each stroke
3. Catch and first pull
4. Recovery and breathing
Throughout the above four key teaching points we intertwine specific strength work and neuromuscular training, which makes our teaching unique and your learning powerful.
Let’s get started
Part 1: Streamline + Pull
Understanding and execution of buoyancy using streamline position and second pull
The most important aspect of swimming is positioning in the water. You must be buoyant and streamlined. Generally speaking if your head is down, then your hips will be high and you will be ‘on top’ of the water. This is the starting point for good swimming, and is evident in all good swimmers.
Drill: Streamline
Try some 25 metre bouts of kicking focussing solely on your streamlined position. Use a relaxed, controlled kicking action.
4 x 25 metre bouts/30sec rest at each end or half way – focus on one part of your streamline position at a time
Things to look for
· Your head should be down, looking at the bottom of the pool and your arms locked above your head.
· Think and feel; ears to biceps. Some common outcomes include; feeling your bum at the surface of the water, feeling like you are going downhill, your heels breaking the surface of the water.
Once you have completed your four bouts of 25 metres and you have an associate to the above points, repeat the process. Each time you repeat the process you will become better. Repeat this session each 2nd day for a week.
Inside word for this exercise, our top tip.
Get someone to film you. When you look like the swimmer below you are in the correct position
Streamline position, below provides a great example of correct streamline position
5 key tips for best streamline position
1. Feel ears to biceps with straight arms
2. Think and feel long in the water
3. Look at the bottom of the pool
4. Become associated to the skill
5. Get someone to film you
Once a streamlined position has been achieved, you can start to look at working on your stroke. But note, if you are more streamlined you will already be a better swimmer, and will already be capable of going faster!
Drill: Catch up drill without breathing
Let’s start with Catch – Up. Catch up is a broken form of freestyle. Try three or four kicks and then one full stroke, three to four kicks then another full stroke with the other arm. Once you have completed four strokes, stop, rest, and evaluate your effort.
Was your head down?
Were your arms locked out above your head between strokes?
Was your kick relaxed, and were your heels breaking the surface of the water?
Note also, that your kicking between strokes is your rest – each stroke should be the focus of forward movement. That is, each stroke is thought about individually and as the primary driver of movement.
Below is a video showing Catch up drill without breathing
Drill: Catch up with breathing
The next progression is to add breathing into the mix – breathe every fourth strokes if you can and ALWAYS return to your streamlined position. Once you are familiar with the movement, you need to add more force to each stroke. Really engage your triceps and fully extend your arm during the second phase of the movement. Your hand should finish palm up, at your thigh. Your Triceps should be engaged – think of a Triceps push down.
Continue with this level of thinking in the form of catch up, and then in the form of normal swimming. The movement can be reinforced through some specific strength work and performance based visualisation.
Functional Strength and Conditioning for Streamline and Pull
Try these exercises
1. In a gym try three sets of 10 repetitions of Triceps pushdown with your elbows close to your body, or a similar movement.
2. Place your hands on the pool deck whilst still in the water and then climb out of the water by pushing down on the pool deck to simulate your stroke pattern.
Performance Based Visualisation Training: Streamline and Pull
1. In front of the mirror go through the motions of 10 strokes. Watch each stroke in the mirror and ensure you are finishing at full length and your triceps are engaged.
2. Complete 10 strokes in the same fashion, but with your eyes closed. Again, search for full stroke length and engage your Triceps.
3. Next, when lying in bed close your eyes and visualise 10 strokes but without moving your arms. Think about what it looks like and how it feels.
Follow the below link. This video tutorial provides a video example, as well as a written component on theory
Now try these sample sessions
Sample Session 1
100-200 metre freestyle warm up
4 x 25 metre freestyle builds to MAX effort/15sec rest
6 x 25m streamlined kick – head down, lock your arms out, relaxed kick/30sec rest between each
50 metre easy freestyle swim – concentrate on position in the water
4 x 25 metre broken catch up/15sec rest
50 metre easy freestyle swim – concentrate on position in the water
4 x 25 metre full catch-up breathing every 4 strokes/30sec rest
2 x 25 metre full catch up but really forcing the back end of the stroke/30sec rest
50 metre easy freestyle swim – concentrate on position in the water
4 x 25 metre freestyle swim but concentrating on stroke length and power through the back of the stroke/30sec rest
100-200m easy freestyle swim down
Sample Session 2
100-200 metre freestyle warm up
4 x 25 metre freestyle builds to MAX effort/15sec rest
8 x 25m streamlined kick – head down, lock your arms, relaxed kick/30sec rest between each but alternate between on top of the water and under the water
4 x 50 metre broken catch up/1min rest
50 metre easy freestyle swim – concentrate on position in the water
4 x 50 metre full catch-up breathing every 4 strokes/1min rest
50 metre easy freestyle swim – concentrate on position in the water
4 x 50 metre freestyle swim but concentrating on stroke length and power through the back of the stroke/1min rest
100-200m easy freestyle swim down
Part 2: Rotation through Each Stroke
Now that you have established a more streamlined and buoyant position in the water we can start to look at rotation through each stroke, and ensuring it results in forward movement. Before we move on, it is important to note that it is critical you keep recapping and reinforcing the changes made by revisiting the drills and performance visualisation tasks on a regular basis, perhaps 2-3 times for 30mins each week.
Learning to rotate through each stroke involves a progression from simple streamlined kicking on one side all the way through to the ‘Popov’ drill (some universal drills based on the swimming style of famous swimmer Alexander Popov) then applying these changes to your ‘freestyle action’.
Start with a few 25m bouts of streamlined kicking on your side. One arm is up in front of you in the water, and the other is by your side. Your body will be on a 45 degree angle, the palm of your front hand should be down and your ear should be on your shoulder. The key here is to imagine where you would like to start your stroke from, and replicate this position when completing this drill. You should find yourself looking across the pool at the lane rope or wall. When you need to breath, simply tilt your head up so your mouth is out of the water and then return to the streamlined position – do NOT lift your head!
Have a look at this athlete completing side streamline position. Note his head position and how high he sits in the water.
Now you have mastered side streamline we move onto the Popov drills. There are two variations; one stroke changeover and three stroke changeover. This video shows how to complete the one stroke changeover.
Drill: Popov one stroke change over
Note that Popov is a drill designed to teach stroke length and rotation and is a bridge between drill swimming and the normal freestyle action. The same principles of buoyancy and streamlining you practiced during the kicking apply during this progression.
Start each stroke with your front arm, not the arm by your side, and use that as the trigger to start each stroke - remember you are aiming to drag water from the top of your stroke, all the way through until you finish your stroke by your thigh. Another way to visualise it is to imagine you are grabbing hold of the water and pulling yourself past that chunk of water.
Complete a number of 25m efforts of this drill. Use a base of about six-eight kicks on one side (this is easy kicking only), including one/two breaths between each stroke/changeover. Always return to the same streamlined position whilst remaining relaxed and buoyant before starting the next stroke.
Drill: Popov three stroke change over
Next we progress to Popov three stroke changeover. The only difference here is that you complete three full strokes instead of one. You still relax when kicking on your side, ensuring you are buoyant and streamlined. You still take one or two breaths between each changeover. Popov three stroke changeover tends to be slightly more dynamic than the one stroke changeover and you should really search for forward movement with each sequence.
Please view the below link for completing this drill
Top tip Do not breathe as a part of your change over! Do it when you’re on your side
It is important to note that breathing is NOT part of the changeover; your head should remain in a neutral position until the three strokes have been completed. Once you are kicking on your side again, then you breathe.
Once you have completed some 25m and 50m bouts of this drill, finish off with some normal swimming trying to integrate the drill into your freestyle action.
Increasing flexibility of mid back through posture pole
Try some stretching on a foam roller to improve your range of motion and consequent ability to achieve a ‘streamlined position’. Spend 5-10mins a day stretching and rolling through the upper back will be beneficial. Lie in the streamline position on your roller and just relax.
Now try these sample sessions
Sample Session 1
100-200 metre freestyle warm up
6 x 25 metre streamlined kick on side – 45degree angle, head down, palm down, relaxed kick/30sec rest between each – alternate left/right side with each 25m lap
50 metre very easy swim
8 x 25 metre Popov 1 Stroke changeover/45sec rest
50 metre very easy swim
4 x 25 metre Popov 3 Stroke changeover/45sec rest
50 metre very easy swim
4 x 25 metre Popov 3 Stroke changeover/1min rest – really emphasise the forward movement with each stroke!
50 metre very easy swim
4 x 25 metre swim but concentrating on stroke length and rotation through each stroke/30sec rest
100-200 metre easy swim down
Sample Session 2
100-200 metre freestyle warm up
12 x 25 metre streamlined kick/30sec rest between each – alternate left/right/front/back side with each 25m lap
50 metre very easy swim
4 x 50 metre Popov 1 Stroke changeover/1min rest
100 metre very easy swim
4 x 50 metre Popov 3 Stroke changeover/45sec rest
100 metre very easy swim
2 x 50 metre Popov 3 Stroke changeover/1min rest – really emphasise the forward movement with each stroke!
100 metre very easy swim
2 x 100 metre swim but concentrating on stroke length and rotation through each stroke/30sec rest
100-200 metre easy swim down
Part 3: The Catch
Firstly, here is a clip of Mat explaining some of the fundamentals of the catch and its function and leading the group into the first drill; dog paddle - catch only. This video explains the function of the catch and what is should feel/look like when being executed correctly.
So, following on from the video, when doing dog paddle, remember the following:
· Finger tips to elbow is your paddle - no bend in the wrist
· Reach out towards your midline/in front of your nose – think about where you start your stoke from
· There should be an internal rotation at the elbow and shoulder and hence your hand should come straight down – not into the chest
· Start with your head up so you can watch your stroke, but progress to having your head down to better simulate swimming
· Keep your elbows high - don't let them drop/externally rotate
· Picture a swiss ball and pretend you are trying to rollover the ball when practicing your catch
This clip shows the dog paddle drill correctly
I would suggest completing 4 x 25m efforts of dog paddle - catch only. This is a very small movement and is isolated to the very first part of the freestyle action. Use these laps to be critical of your catch and play around with what works. Perhaps focus on two fundamentals as listed above per lap. Then complete 2-3 x 50m efforts easy swimming, but being aware of the catch as part of your whole stroke.
Then, move onto full dog paddle, which is basically freestyle with an underwater recovery. This is a progression from the above drill and the goal is for you to understand the underwater part of your stroke and how your catch drives the rest of your stroke. Simply continue on from your catch and pull water all the way through to your thigh. Again, start with your head up so you can ensure your stroke is following the correct line and then progress to doing the drill with your head down.
Complete 4 x 25m efforts, as per dog paddle - catch only, followed by some 50m freestyle efforts with an overriding emphasis on the catch. You may also like to play around with your intensity and timing.
Strength Work
Any strength work that will increase the activation and strength of the Latissimus Dorsi will assist in developing a more effective catch. This may be as simple as 3 x 8reps of lat pull down or a chin up. This could progress into a ‘Jump to Pull’ pull up, which involves jumping up and catching the bar before executing the pull up action.
Also try some activation with elastic bands – in a bent over or prone position simulate the desired freestyle action with high elbows and internal rotation, for 3 x 1min with 1min rest. The movement we are searching for is known as a reverse shrug.
Performance Based Visualisation Training
You can also critique and refine this movement pattern in front of a mirror at home now that you know how it is supposed to look. Complete ten strokes (whilst standing straight) of dog paddle - catch only, then bend over so your torso is parallel to the ground to replicate swimming body position; or, even better - lie on a bench! Do the same for full dog paddle, and then repeat for normal swimming and see how you go. This will then be a great reference for the next time you are in the water!
Now try these sample sessions
Sample Session 1
1-200m warm up
6 x 25m dog paddle – catch only/15sec rest
2 x 50m swim/10sec rest
6 x 25m dog paddle – full/head up/15sec rest
2 x 50m swim/10sec rest
6 x 25m dog paddle – full/head down/15sec rest
2 x 50m swim/10sec rest
4 x 25m builds/10sec rest – really work on grabbing and holding water through the stroke
2 x 75m efforts as 25m catch only dog paddle/25m full dog paddle/25m swim – 15sec rest
1-200m easy swim down
Sample Session 2
1-200m warm up
6 x 50m as (25m dog paddle – catch only/25m swim) - 15sec rest
100m swim nonstop at easy pace – focus on early catch
6 x 50m as (25m dog paddle – full/head up//25m swim) - 15sec rest
100m swim nonstop at easy pace – focus on early catch
6 x 50m as (25m dog paddle – full/head down/25m swim) - 15sec rest
200m swim nonstop at easy pace – think of everything
100m swim down
Part 4: Recovery
The recovery part of the freestyle action is often overlooked. This is because the arm in recovery is not affecting forward movement, so it mustn’t be important…
Whilst it is not directly affecting forward movement it can have impact on your buoyancy and buoyancy definitely can affect efficiency in the water!
Imagine you are lying flat in the water – buoyant and relaxed. Now imagine you lift one arm straight up toward the roof of the pool. What would happen? You would sink because you have changed your centre of gravity. Using this, we can now look at how recovery can affect swimming efficiency.
The goal of the recovery arm is to return the hand to the front to start the next stroke. For the reason stated above, you should aim to keep the elbow high, but the arm should be bent. The hand should be close to the body and just above the surface of the water. Doing so will eliminate any unnecessary up and down, or side to side movement because by keeping it tight you are minimising big changes in your body’s centre of gravity. This will balance your stoke, making you more efficient.
Drills
Try this sequence of drills. When doing so really try and think about your body position in the water and how it can be affected by the movement of your recovery arm.
Thumb drag – Thumb drag can be completed in catch up format or at normal swimming speed. Perhaps begin with catch up and then progress. Simply, drag your thumb up the side of your body starting at the thigh (where you finish your stroke) up until your armpit during the recovery phase. Note that this is literally touching your body the whole time!
Finger Tip Drag – Again, start with catch up and progress to normal swimming speed with this drill. For finger tip drag, (literally) scrape your fingers along the surface of the water from the point at which your hand finishes the stroke right through to the point where your hand enters the water to start the next stroke. Think about keeping the hand close to the body and the elbow high.
Thumb and Finger Tip drag – Combine the two drills above and drag your thumb up the side of your body whilst, keeping your finger tips in contact with the water surface.
Once you have completed this sequence, say 4 x 25m of each drill, complete another 4 x 25m efforts concentrating on your recovery arm but as ‘normal swimming’. The end result of this sequence should be an increased understanding in the relevance of the recovery arm to buoyancy.
Race day skills
The SwimFast program concludes with some specific race day skills courtesy of Mat. He is an expert in this field having executed the skills he preaches at an elite level leading to him winning several Ironman and 70.3 swims and being renowned for his swimming ability during his stint at racing professionally.
Drafting
Unlike on the bike it is perfectly legal to draft during the swim. Here are some key points to remember:
· Drafting off the hips is better than on the toes, which is better than swimming alone
· Drafting works best if you swim off a slightly faster swimmer
· If executed correctly you will swim faster, and more efficiently
· It will feel easy! Don’t make the mistake of thinking it is too easy and swim off on your own
· If you want to breath to your right, sit on the right hand side of the person you are drafting off
· You have to be close. Tuck right into their hip.
· Your head should be at their hip
· Relax!
Race starts
The first 1-200m can be critical to your swim performance. Practice your race starts in training! Know the course and format of the swim and train accordingly. Some races are beach starts. Practice wading, and porpoising. Some races are deep water starts:
Key factors for a faster deep water race start: 1. Dominant hand is in front 2. Legs are curled up 3. Continuous treading water/sculling action 4. Explosion up and out of water
It is also worth spending some time conditioning your body to be able to swim out the first 1-200m hard. If you are able to swim out hard, at 90-95% and then switch off back to your race pace you will better positioned for a better swim because you will be surrounded by faster swimmers. It is important to condition yourself to do so you don’t blow up. Try a session like 5 x 200m deep water race starts, and then swim 1km at race pace off the back of the set.
Sighting
Practice sighting in open water to ensure you swim straight, and swim the course, not any extra! You should sight every 6-10strokes by lifting your head and looking up out of the water. You are essentially looking at the buoys but factors such as sunlight or distance may mean that isn’t possible. In this case, look for markers on the horizon or shoreline that stand out instead. Incorporate your sight with a breath so as not to disrupt your stroke, and remember to return to your streamline swimming position. Also, note that looking and sighting are different… Make sure you sight every 6-10 strokes.
Elite Triathlon Performance Australia hopes you have enjoyed the first in our new series of eBooks.
