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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Former Member
SolarEnergy - Here is my best advice for your question. Below is what is called a "Stroke Frequency/Velocity Graph. The "X axis" is stroke cycles/min and "Y axis" is time for a 25 yard swim. The blue line is the test line, and represents the relationship between the speed and the frequency produced during the test for this individual. You will notice a good test produces a high r-squared number. The white line is a 5% "shift" in the velocity for any given frequency.
Start at a slower speed that you can comfortably swim for 16 X 25's, and use a rest time that will let you swim without to much fatigue. You will need one of those metronome devices. Find a beginning training time, and set the metronome on the frequency that corresponds to the time on the graph. That time will be used for the whole set and try to swim that time as precisely as possible on every repeat. As soon as you are "dialed in" to the time, start to listen to the metronome, and dial in the frequency. You will find this might take a little time to get coordinated and it might take a couple of sets or even a couple of days to get everything dialed in.
When you have that first point mastered, it's time to move to the blue 5% shift line. So for the same time you have been training, find the new frequency on the white 5% shift line, and reset your metronome. Repeat the steps above, using the same time but now dialing in to the new frequency. Continue with this cycle by alternating between the test line, and the 5% shift line and progressively work your way up the curve. Now you have an objective method of knowing exactly how your stroke technique is improving/changing. Over time, sizable shifts are possible with consistent attention using this method.
There is not one set prescription to get onto the new line, and you will have to examine all parts of your technque. It might be a smaller kick, body alignment, or changing your pulling pattern. Have an open mind about what to change. However, whenever you get onto the new line, you have made an effective change without guesswork. Then pick a new point, and work your way up the stroke curve. One goal is to eventually get to a lap time that corresponds to your racing lap time. When that occurs you are training the same stroke techniques you need for the race. Ultimately you would want to do 4 sets of the 25's at least 3 to 4 times a week to make an effective change in technique in a reasonable period of time. Hope this helps...
Here's my current technique. I'd like to compare it with yours, if you can provide some footage (instead of graphs).
Pace 400m
YouTube- 100m Free fast but controled
Slow relaxed pace
YouTube- Free style early warm up pace
I'm more of a feeling sort of guy. I find the test a bit complex. I handle matters by eliminating a variable, working only with time and DPS. The rate, well is just resulting of the two others. DPS is set based on my ability to handle the load, the torque. If I feel I can't handle the torque, I voluntarily drop a stroke.
In other words, I won't use a complex test. I always know how many strokes per lenght, and am always aware of time by looking at time clock on each turn. The last arm stroking prior turn tells me the count. I listen to the body, shoulder articulations, make sure the ghosts stay in closet, adapt the DPS like a cyclist would shift gear, go with what's available that day, and make sure the DPS chosen will retain throughout the event. In the two clips above, there's a delta of 1 stroke, for a delta of little less than 20s (1:07 vs 1:24). I probably sacrifice another stroke to get closer or under the minute.
Lots of talk about EVF, lots of theory, lots of shoulds woulds, this and that, but yet still waiting to see one single execution from anyone that have been participating to these discussions.
SolarEnergy - Here is my best advice for your question. Below is what is called a "Stroke Frequency/Velocity Graph. The "X axis" is stroke cycles/min and "Y axis" is time for a 25 yard swim. The blue line is the test line, and represents the relationship between the speed and the frequency produced during the test for this individual. You will notice a good test produces a high r-squared number. The white line is a 5% "shift" in the velocity for any given frequency.
Start at a slower speed that you can comfortably swim for 16 X 25's, and use a rest time that will let you swim without to much fatigue. You will need one of those metronome devices. Find a beginning training time, and set the metronome on the frequency that corresponds to the time on the graph. That time will be used for the whole set and try to swim that time as precisely as possible on every repeat. As soon as you are "dialed in" to the time, start to listen to the metronome, and dial in the frequency. You will find this might take a little time to get coordinated and it might take a couple of sets or even a couple of days to get everything dialed in.
When you have that first point mastered, it's time to move to the blue 5% shift line. So for the same time you have been training, find the new frequency on the white 5% shift line, and reset your metronome. Repeat the steps above, using the same time but now dialing in to the new frequency. Continue with this cycle by alternating between the test line, and the 5% shift line and progressively work your way up the curve. Now you have an objective method of knowing exactly how your stroke technique is improving/changing. Over time, sizable shifts are possible with consistent attention using this method.
There is not one set prescription to get onto the new line, and you will have to examine all parts of your technque. It might be a smaller kick, body alignment, or changing your pulling pattern. Have an open mind about what to change. However, whenever you get onto the new line, you have made an effective change without guesswork. Then pick a new point, and work your way up the stroke curve. One goal is to eventually get to a lap time that corresponds to your racing lap time. When that occurs you are training the same stroke techniques you need for the race. Ultimately you would want to do 4 sets of the 25's at least 3 to 4 times a week to make an effective change in technique in a reasonable period of time. Hope this helps...
Here's my current technique. I'd like to compare it with yours, if you can provide some footage (instead of graphs).
Pace 400m
YouTube- 100m Free fast but controled
Slow relaxed pace
YouTube- Free style early warm up pace
I'm more of a feeling sort of guy. I find the test a bit complex. I handle matters by eliminating a variable, working only with time and DPS. The rate, well is just resulting of the two others. DPS is set based on my ability to handle the load, the torque. If I feel I can't handle the torque, I voluntarily drop a stroke.
In other words, I won't use a complex test. I always know how many strokes per lenght, and am always aware of time by looking at time clock on each turn. The last arm stroking prior turn tells me the count. I listen to the body, shoulder articulations, make sure the ghosts stay in closet, adapt the DPS like a cyclist would shift gear, go with what's available that day, and make sure the DPS chosen will retain throughout the event. In the two clips above, there's a delta of 1 stroke, for a delta of little less than 20s (1:07 vs 1:24). I probably sacrifice another stroke to get closer or under the minute.
Lots of talk about EVF, lots of theory, lots of shoulds woulds, this and that, but yet still waiting to see one single execution from anyone that have been participating to these discussions.
