Improve body position by closing your fists
By Kevin Koskella, triswimcoach.com
July 9, 2008 -- As you know, technique is king when it comes to improving the opening leg. If you still consider yourself a beginner swimmer, concentrate on the drills themselves and don’t obsess over not being able to complete an entire 3000-yard workout. You will get there!
Your body is like a vessel in the water. As a human, you are not naturally going to be a good swimmer. Even the great Michael Phelps wasn't "born" as a swimmer. You have to find the right body positioning within your stroke to allow yourself to almost effortlessly move through the water.
Swimming is a finesse sport. Keeping your body flat and trying to “muscle” your way through the water in a one-mile swim is like running directly into 50 mile per hour winds for five miles!
Rotating your hips with each stroke is absolutely essential for swimming, particularly for the open water (where you don’t have walls for rest).
One great drill that enforces hip rotation is the fist drill, which is gaining popularity among swim coaches worldwide. It is basically freestyle swimming with your hands in fists (do not use fins on this drill).
The purpose of this drill is to force you to use your hip rotation to propel you through the water and not rely as much on your hands to muscle through the water. This also forces you to bend your elbows during the recovery, and works to help you improve your balance.
On this drill, when you are clenched, you should also try to press on the water with the inside (palm side) of your forearm. Think of the lower arm (from elbow to wrist) as an extension of your hand. Practice a few lengths, alternating between 25 yards closed fists and 25 yards open hands.
You should notice that swimming flat in the water with closed fists is extremely difficult and you'll be able to feel the benefit of rotating your hips. You will learn quickly to rotate your hips, especially if there are other people in the pool laughing at you.
This workout will focus on improving your stroke length, as well as your body position in the water. Once again, if you are not ready for the total distance, do what you can and concentrate on drills for now.
- WARM UP
- DRILL/MAIN
- 1) Kick/Swim by 25’s. Kick on your side, belly button pointed towards the side wall, one arm extended. Alternate left and right sides by 25.
- 2) Alternate 50 Fists/50 Swim. Focus on hip rotation and forearm pull. Notice the difference when you open up your hands!
- 25+50+75+100 Free
- 100+75+50+25 Free. Count your strokes throughout. Just note your stroke count and estimate your strokes per length range.
- 3x(4x25’s) Free. Take your lowest stroke count on previous swim. Try to hold that stroke count for the first 25. Add 1 stroke for one set, then subtract 1 stroke for the next set. Repeat. Eg. 14-15-16-17-18 strokes
- 3x(6x50’s). Try to hold a low storke count for the first and last set and swim the middle set with closed fists.
- WARM DOWN:
- 200 Alternate Fist Drill/Swim by 25’s. Breathe every 3 strokes.
- TOTAL YARDS: 2600