Awhile back I had tried to record myself swimming freestlye and ask around the net for commentary, but it was with a low-quality camera and only above-water footage. Not getting too much feedback at that time, I decided to buy a underwater HD camera and try to use that as a reference and improve my freestyle technique. Over about 40 days I have recorded ~16 sessions, and tried to gradually improve things. Here is what I have improved:
- No longer crossing over arms in middle (at least most of the time)
- Entry occurs when arms are more stretched forward, before my elbow was bent ~90 degrees for some entries
- Left pull is a bit more consistent, but still not a clean S curve like right arm (yes I'm right-handed)
- kick is a bit tighter and more controlled (though this probably still needs to be made even smaller, with less knee kick)
- neck angle when breathing is less extreme, before I was turning upwards much more than necessary
I still look straight down at the bottom when swimming much of the time, partially because if I look forward with a 45-degree angle I can't really see much anyway because my goggles get in the way, although I know doing this will make my breathing more natural, and possibly improve my posture overall.
I have been doing alot of catch-up with a pull bouy and that seems to have helped me control my upper body more. Also been doing alot of stretches to enable my foot to stretch to a greater degree, and doing a few laps with zoomers to help improve my overall kick form.
Anyway, the result of my recent training can be seen in the following video, where I edited together a few sessions together, and you can see my technique from a few different angles, both above and underwater.
YouTube- Jeff's Freestyle Technique 7/5/2010
I was concerned about doing too much endurance training with 'bad' form,but I think I am nearly ready to start doing less form work and a little more endurance training. However before that I really would like to get some critique from some masters swimming forum members.
If I were to point out my #1 problem at present, it is a lack of 'balance' in the water, though I am not sure exactly what that means or how to work on it. When I see videos of pro swimmers like Michael Phelps I am amazed by how their arms seem 'anchored' in front, whereas I have to struggle to even keep them straight. It takes a conscious effort to not cross over the middle, and even then I can't seem to keep my arms 'anchored' in front.
I do most of my training in a housing-development pool with no swimming friends, so any commentary would be very helpful.
Thanks very much!
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SolarEnergy, thanks for the dry-land exercise video.
Yesterday I practiced for the first time after creating this post. I tried to focus on a few items only, since trying to do everything at once in a 60-minute session would be non-productive. I focused on the following drills:
1) Using pullboy - breathe on each pull (each side), doing exaggerated rotation so that I don't need to move my neck (much) to breathe. I had some success here but at least half of the time I felt my neck still
stretching. I have to get out of the habit of returning my head to facing straight down and instead look down-forward, I think that will help a great deal. For this drill I am not really thinking about my pull at all, and doing a slow catch-up stroke to keep things simple.
2) Same thing except now focus on recovery. Keep hands very loose (fingers apart) and make sure elbow is held high, elbow-hand is loose and hanging, and make sure elbow leads. Generally I tried to keep hand behind elbow at least until halfway point. I noticed that if I make sure to push my hand farther back at the point recovery begins, its a bit easier. It took me awhile to even get used to the feeling of leading with my elbow, but after a few laps I was able to do it part of the time. I recorded myself and verified this, will post once I get it a little cleaner and consistent.
3) Get rid of the pull buoy and do catch-up, still trying to focus on rotation and recovery. I found it alot harder to do a proper recovery here but I am sure I'll get used to this as I practice more.
One problem I am having with pullboy work is that sometimes I rotate so much I almost flip all the way over, and have to make an effort (including small kicks) to straighten myself.
I'll try some of the other drills as well (looking forward to the bound-feet one), but I think if I repeat the above for a few sessions my rotation, breathing, and recovery will improve. Also will start gradually working in high-elbow focus, though I think the recovery needs to be cleaned up first.
SolarEnergy, thanks for the dry-land exercise video.
Yesterday I practiced for the first time after creating this post. I tried to focus on a few items only, since trying to do everything at once in a 60-minute session would be non-productive. I focused on the following drills:
1) Using pullboy - breathe on each pull (each side), doing exaggerated rotation so that I don't need to move my neck (much) to breathe. I had some success here but at least half of the time I felt my neck still
stretching. I have to get out of the habit of returning my head to facing straight down and instead look down-forward, I think that will help a great deal. For this drill I am not really thinking about my pull at all, and doing a slow catch-up stroke to keep things simple.
2) Same thing except now focus on recovery. Keep hands very loose (fingers apart) and make sure elbow is held high, elbow-hand is loose and hanging, and make sure elbow leads. Generally I tried to keep hand behind elbow at least until halfway point. I noticed that if I make sure to push my hand farther back at the point recovery begins, its a bit easier. It took me awhile to even get used to the feeling of leading with my elbow, but after a few laps I was able to do it part of the time. I recorded myself and verified this, will post once I get it a little cleaner and consistent.
3) Get rid of the pull buoy and do catch-up, still trying to focus on rotation and recovery. I found it alot harder to do a proper recovery here but I am sure I'll get used to this as I practice more.
One problem I am having with pullboy work is that sometimes I rotate so much I almost flip all the way over, and have to make an effort (including small kicks) to straighten myself.
I'll try some of the other drills as well (looking forward to the bound-feet one), but I think if I repeat the above for a few sessions my rotation, breathing, and recovery will improve. Also will start gradually working in high-elbow focus, though I think the recovery needs to be cleaned up first.
