By Misty Becerra
Aug. 13, 2007 -- Swim (how far?), bike (yes, I have never been so happy to see my bike!) and run (push through…this is a walk in the park compared to the swim!).
Many triathletes feel that they, “just have to make it through the swim and once I get on the bike I am home free,” or, “swimming is my weakest out of the three.” If you feel this way then every little bit of swim knowledge should be useful, so feel free to read on.
In the triathlon world it is known that freestyle is the stroke of choice to maximize your full potential in the water. Of course there is the occasional side stroke to catch your breath or breast stroke to help sight, but how great would it be if you could hammer through a swim and say “that felt awesome!” Maybe I am jumping too far too soon, let’s start by breaking down freestyle, one stroke at a time. Feel free to stand up and mimic the strokes out of the water.
Body position: - Streamline position; remember the body rotates on one axis.
- Roll and rotation of body is initiated from the hips.
- Stay tight in core area. Do not resist the water, instead, work with it. Stay balanced yet fluid during hip roll.
- Head in position with the spine do not look for the wall. Look slightly forward and down.
Arm Position: - Hand straight out from shoulder just below the surface of the water (do not cross the mid-line of the body or bend the arm while in extension). Pull slightly away from the centerline (catch phase-high elbow throughout, do not drop it). Rotate through the hip allowing the arm to be in position under the body; do not cross over center-line.
- After catch phase, continue to reach arm below the body then finish stroke out past the mid-part of the thigh.
- In the recovery phase-once the hand and arm exits the water-the elbow is high and fingertips are just above the water. The forearm is relaxed.
Breathing:
- Do not hold your breath while swimming; instead a controlled exhale through the mouth and nose is constant as soon as you push off the wall or jump in the water to begin swimming.
- When a breath is taken the opposite arm from the breathing side is extended for support.
- The rotation is slightly longer when a breath is taken to allow for an effective breath of air. The hip rotation allows for the head to shift (no need to lift the head).
- Keep one eye in the water when breathing (look to the side, not at the sky or forward).
Sounds easy, and feels right out of the water, doesn’t it? The next step is trying it out in the water and seeing if you can make this work. If you have time to join a Masters team, this will help the beginning steps toward better form and decreased swim time. If you are on your own during workouts, it is best to find the nearest swim specialist to conduct a personalized swim stroke analysis to set you on the right path from the beginning. Bad habits in the water will make the road to swimming success more difficult, but believe it or not, everyone has bad habits, from beginner to elite.
Being told to correct your stroke may not be enough. The best way to visually correct your form is to have someone video your performances then have a coach or swim specialist analyze your technique. Visually correcting swim stroke can only go so far. There are limiting factors that the naked eye can’t see. Underwater video accompanied with hand force curve analysis can be one way to identify specific factors that inhibit performance. It is best to inquire upon an aquatic specialist.
Drills are next to further swim efficiency. It never hurts to do several different drills during a workout, even if your area of weakness does not call for a certain drill. Below is an example of a timing drill. Drills are meant to work on form, technique, balance and breathing. They should be conducted slowly and then applied to your stroke.
Double Stop Drill-Start in streamline position. Take a stroke leaving the opposite arm extended.
-After push phase, touch the mid-thigh for at least 1 sec. then with a high elbow position touch the arm pit for 1 sec. Opposite arm at this point will begin the pull/catch phase and recovery arm will pause in streamline position while opposite arm continues through drill.
-Take a breath when needed, and kick through the drill to aid in balance and movement.
After analyzing one’s stroke and finding what strengths and weaknesses are present, swim workouts will become enjoyed as part of a training routine instead of being dreaded.
Since the body in water is lacking the same gravity forces as it has on land, the age-old saying “practice makes perfect” certainly applies. Unfortunately not everyone grew up playing day in and day out in the pool as we did on our two feet. Remember, do not resist the water. Work with it and learn how to feel the force applied at different angles and most of all relax then the water will do the rest.
Misty is the aquatics specialist at the National Training Center and conducts swim force stroke analyses and functional assessments. She is also a Level 2 Swim Coach and coaches the NTC Fast Lane Swim Team. Misty is a triathlete and recently competed in the Escape to Alcatraz.Misty.Becerra@orhs.org