Underwater View of Freestyle

Great Freestyle Swimming Tip

Ian Thorpe Front View

Bernard 50m Free Underwater

Decrease Drag in Freestyle Swim

High Elbow Catch

Freestyle Catch Up Drill

Swim Straight, Swim Thin

Continue to work on your streamlined push off the wall and remember to get your toes and fingers as far apart from each other when doing this. It keeps you thin and straight in the water. Now stay long and thin during your swim. You will have less resistance and you will get through the crowds of people you are passing easier in open water! Streamline = Speed and Energy Savings

Demonstration of EVF, Early Vertical Forearm

Notice how quickly these swimmers get their forearms into vertical position so they can push water behind them.

LIPSTICK SERVICE

Big with Lipstick example for stroke technique in swimming

If your pig has any extra lipstick here is a good use for it! I once asked a swimmers mother for some for a demonstration and drew a line on a mirror at the pool. She told me that was a $10 line and wasn’t very happy.... oops.

When I was younger my coach had us all go home and borrow our moms lipstick for a little stroke home work.  I was reminded of this as I was coaching the Special Olympics Swim Team last week.

One of the swimmers was getting great body rotation but was over rotating her arms when they were moving from the end of stroke to reach.  She also swept her hands across her body as she was performing her underwater pull. Many swimmers have trouble visualizing their body position as they are moving through the water so this technique can be used to get the necessary feedback.


Draw a line with your pigs lipstick down the center of a full length mirror or window then stand in front of it keeping your body straight and your head in line with it facing the mirror.

Go through your stroke and observe your hand position.  When you reach forward (up) you should have an immediate grab with your finger tips towards the mirror (pool bottom) as you enter the water… they should continue to face the mirror (hand perpendicular to mirror) through your entire stroke (pushing water behind you) Your body should rotate as you have a deep stroke getting your hand ahead of your elbow as soon as possible.  If your fingers are starting to point to one side or the other then you are pushing water to your side and that will push  your body the other way with a result of snaking though the water losing power.  If they are beyond perpendicular you are pulling yourself deeper in the water if they are less then perpendicular (tips pointing forward) you are pressing down on the water and lifting your body out of the water losing power. Observe your arm as it is coming behind you (out of the water) your elbow should be high (away from mirror) and not cross your body.  Fingers again are lower then your palm in a relaxed position.  Take a breath to the side.  Where is your forehead?  Did it cross the line?  If it did you snaked….   I was taught to dip my head slightly and lift my chin slightly as I rotate so there is very little head movement.  Since you have a deep stroke your head is almost resting on your arm below it and air is there without having to reach for it in the air pocket.  Watch the swim videos on our technique page <swim technique link>.


Take this memory and use it in the pool.