I did cursory search on this; saw some discussions of how important it is to play the "golf" game to gain speed while maintaining length with stroke, BUT, how do you actually INCREASE the distance per stroke? I know there are drills, but when I actually swim I cannot seem to get a stronger pull or better alignment in the water to go faster with less effort.
Pull fast under the water? High early vertical forearm? Better rotation? None of these seem to get me fewer strokes. What do you think actually GETS you more distance?
And if there is a thread that addresses the getting of more distance, please forgive, and redirect me.
Probably one of the most difficult skills for a beginner to master...especially without access to a coach that can keep an eye out for things being done incorrectly.
I will say that to this day the single best drill I've found if catch up freestyle...I do it almost every single warm up right after diving in. I use the lines on the bottom of the pool(s) as a gauge rather counting strokes for this. I also think catch up free with paddles and swim sets with paddles can help not only correct angle problems but also help develop strength.
I also think a common mistake being made is that in an attempt to lengthen stroke a lot of people over rotate their hips. Hips need to remain as close to vertical as possible with the rotation coming from the core/front quadrant of the body.
Check this out: www.goswim.tv/.../freestyle---practice-the-catch.html
Hips need to remain as close to vertical as possible
Do you really mean horizontal or level with the surface of the water?
I think people who over-rotate too much have a tendency to snake through the water and also need to use a cross-over kick to compensate. Basically then their kick is only serving to balance out their hip rotation and not really providing any propulsion.
Do you really mean horizontal or level with the surface of the water?
I think people who over-rotate too much have a tendency to snake through the water and also need to use a cross-over kick to compensate. Basically then their kick is only serving to balance out their hip rotation and not really providing any propulsion.
Kirk...level with the water...I'm not doing a very good job describing this. But you nailed it on the cross-over kick both in free and back which tends to occur when their is over rotation as a balancing act.
Play with a little...over exagerate the rotation then try and hold level and you will eventually find a place of balance and power.
a lot of people over rotate their hips. Hips need to remain as close to vertical as possible with the rotation coming from the core/front quadrant of the body.
Yes - besides the early catch this is something people often can't quite get. Everybody always says - rotate, rotate - but you should always be able to kick up and down during all parts of your stroke. If you are rotating your hips so that you have to kick sideways - you are in deep trouble.
While I love catch up Free as a drill -- swimming free with 6 kicks on your side is maybe one of the worst drills out there. Sure it's nice for the extension part - but we do not swim Free on the side. Do the drill while still kicking up / down and rotate the upper body.
I find that trying to increase distance per stroke while using 2-beat kicks tends to cause over rotation very much, and cause the body to deviate, too.
Paul...then how do you correct this overrotating the hips? It seems like one would want the hips and shoulders to roll together?
There is and should be a degree of rotation at the hips...the problem I see is when people try to extend their reach to lower stroke count there is often an over-rotation. I read some stuff that Mike Bottom & GHJ were writing about this and have played with it a lot lately...I can literally feel acceleration when I focus on trying to keep the hips more level. Granted this is more applicable to sprints where at speed you swim flatter but in general I think people miss this potential problem.
I also think a common mistake being made is that in an attempt to lengthen stroke a lot of people over rotate their hips. Hips need to remain as close to vertical as possible with the rotation coming from the core/front quadrant of the body.
Paul...then how do you correct this overrotating the hips? It seems like one would want the hips and shoulders to roll together?
Hmm... You may be onto something about this rotation thing paul.. Dunno if i am just getting more fit, but i've been trying your swim a bit flatter thing and i feel like it is making a noticeable difference in speed w/o really changing my DPS... actually lastnight i had the best DPS i've had in a while
For some reason, when I try to "gallop" any over-rotation seems to disappear, plus it "seems" easier to not only breath but swim longer distances vs. when I try to swim very smooth and symmetrical...
Don't know...could be just me....
