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!
Former Member
Here is my current technique, though I haven't done any video of a relaxed pace. (lane 6, yellow cap, hurting the last length)
YouTube- 100_free_harvard_2010.wmv
My stroke count does go up when I sprint or when I get tired, it is usually around eight to ten and here it is ten to twelve. I've been trying the stroke frequency/velocity idea, but I haven't graphed it. That is a nice idea, to see where you are loosing efficiency. Ahhh finally. I love your stroke.
Your stroke count is misleading since it is tightly related to both the count of SDK and the efficiency of every SDK undulation. So it doesn't mean as much than for instance mine since I love breathing so much that I don't SDK :(
So. Do you define your stroke as EVF? How was the transition? You certainly don't look like a dropped elbow swimmer to me, reach on water seems good. Do you use full blown very high and early vertical forearm or just manage to pour a bit of EVF to it? Any record of injuries?
My stroke count does go up when I sprint or when I get tired, it is usually around eight to ten and here it is ten to twelve. I've been trying the stroke frequency/velocity idea, but I haven't graphed it. That is a nice idea, to see where you are loosing efficiency. fritznh - Graphing your freq./velocity and then using it in daily practice is an effective method to monitor/improve your stroke mechanics because it removes a layer of guesswork, and adds a layer of precision to your swimming. Just "feeling" the water does not always provide reliable consistent results because when you change one part of your technique, it makes it hard to know how it has affected another part of your stroke/velocity.
I have been doing alot of catch-up with a pull bouy
I would try to get something that is at least shoulder width apart to promote a wider hand entry. What I use for my swimmers are lengths of plastic piping (1/2" diameter) cut to lengths that are shoulder width apart. Do catchup while holding the ends of the pipe.
I prefer the 'stick drill' for several reasons, it promotes a wider entry as I mentioned, you can't cheat by going hands off as it will sink and you can not lean on it to help maintain balance in the water. This last reason is why I stopped having my swimmers use kick boards or pull bouys for this as many of them were leaning on them while doing the drill.
fritznh - Graphing your freq./velocity and then using it in daily practice is an effective method to monitor/improve your stroke mechanics because it removes a layer of guesswork, and adds a layer of precision to your swimming. Just "feeling" the water does not always provide reliable consistent results because when you change one part of your technique, it makes it hard to know how it has affected another part of your stroke/velocity.
Hi Budd,
I'd agree, sometimes I feel fast and sometimes I don't, but the clock doesn't lie. I have a tempo trainer and I can time myself, so I can produce these graphs and keep track of them. I think that would help my swimming.
One thing which I have wanted to do for a while is to also monitor heart rate instead of just perceived exertion level to get a measure of efficiency. For sprinting it is not such a big deal, you want maximum speed and can deal with the consequences later (i.e. take a nap after your 100 free). But for a 200 or 500, efficiency becomes much more important.
For example, I went to a clinic where we were told that to improve speed we should flex our core muscles and get our body positions with several drills. I found this extremely helpful, and I dropped about a second off my 50 free using some of these ideas. It is not, however, an easier way to swim because I noticed during workouts while swimming at a more moderate pace that my heart rate was higher. So this technique is faster, but not necessarily easier. I'd like to explore how to get the benefits of these techniques without increasing heart rate, if it is even possible.
Thanks...
I'd like to explore how to get the benefits of these techniques without increasing heart rate, if it is even possible.
Thanks... cross referencing all variables, including physiological response? Brilliant.
One thing which I have wanted to do for a while is to also monitor heart rate instead of just perceived exertion level to get a measure of efficiency. For sprinting it is not such a big deal, you want maximum speed and can deal with the consequences later (i.e. take a nap after your 100 free). But for a 200 or 500, efficiency becomes much more important.fritznh - In our studies, we have not found heart rate to be a reliable measure of swimming efficiency. Technique and the cost of swimming are tied together, and that may be obvious. Sometimes the "one size fit all" subjective changes in technique can produce momentary improvements, but usually not longitudinal. I read posts about this subject on the web all the time. (Improved initially, but now have regressed or not progressing)
Because a frequency/velocity graph is your individual technique characteristics, it allows you to make an informed decision, and objectively get feedback every day. Shifting onto the 5% line like I described above, will turn down the cost of swimming significantly. Since you are smart enough to construct a graph, there really isn't any reason to have to guess, so why do it.
When you combine a frequency/velocity graph with the Velocity/Video Telemetry, it gives you a head start on exactly what to fix. The video/telemetry, can precisely pinpoint the major phases of deceleration, and you go to practice not having to guess where to begin working. Then using the frequency/velocity graph on a daily basis allows continued technique improvements well into the future. Seems like a better value for your investment.
fritznh - Graphing your freq./velocity and then using it in daily practice is an effective method to monitor/improve your stroke mechanics because it removes a layer of guesswork, and adds a layer of precision to your swimming. Just "feeling" the water does not always provide reliable consistent results because when you change one part of your technique, it makes it hard to know how it has affected another part of your stroke/velocity.
Hi Budd,
I have a question regarding the frequency -- do you define it as one arm pull or as one full cycle (i.e. two pulls to get back to the same starting position) ? I suspect that it is a single pull, otherwise I'd be waaaay off the graph you gave as an example.
We were working on some EVF freestyle drills today, and at the end of practice we did a set of ten 50s with varying equipment, but alternating between a deep pull and an EVF pull. I got a tempo trainer and did the last four holding a constant cadence (set at fairly relaxed 1.15, or 52 cycles per minute). Interestingly, I found that with a deep pull I had a higher perceived effort level to maintain the stroke rate and I took two more strokes per lap (went from 11 to 13 for 25 meters). EVF 50s averaged 35, deep pulls averaged 37 (scm).
EVF is what I've been working on for a while, so it is closer to my current stroke than the deep pull and represented less of a change. EVF was a lot more efficient for me, though.
On your graph, the swimmer starts out at 25 cycles per minute and is going 19 seconds for a 25. 25 arm pulls per minute would be one pull every 2.4 seconds, 52 is one every 1.15 seconds, and so forth. Race pace would be about 1 cycle per second, or even faster if you can keep your stroke together. Am I on the right track?
Thanks,
I have a question regarding the frequency -- do you define it as one arm pull or as one full cycle (i.e. two pulls to get back to the same starting position) ? I suspect that it is a single pull, otherwise I'd be waaaay off the graph you gave as an example.fritznh - It is a single pull. For example..your right hand hits/enters out in front, you pull through, and when your right hand hit/enters again, that is a stroke cycle.
We were working on some EVF freestyle drills today, and at the end of practice we did a set of ten 50s with varying equipment, but alternating between a deep pull and an EVF pull. I got a tempo trainer and did the last four holding a constant cadence (set at fairly relaxed 1.15, or 52 cycles per minute). Interestingly, I found that with a deep pull I had a higher perceived effort level to maintain the stroke rate and I took two more strokes per lap (went from 11 to 13 for 25 meters). EVF 50s averaged 35, deep pulls averaged 37 (scm).That sounds like a big swing in technique and this is why having a graph on yourself would have eliminated the guesswork during that set. In this case, all you would have had to do was take the lap time you were doing and keep that consistent, find your optimal stroke rate for that time on the graph, set the metronome, and dial into the correct stroke frequency/tempo. Now you would be working on getting to a stroke pattern that is optimal for you. A much more efficient way of using your practice time.
On your graph, the swimmer starts out at 25 cycles per minute and is going 19 seconds for a 25. 25 arm pulls per minute would be one pull every 2.4 seconds, 52 is one every 1.15 seconds, and so forth. Race pace would be about 1 cycle per second, or even faster if you can keep your stroke together. Am I on the right track?You are right on track. In addition, using current training speeds, you can with confidence dial in to the correct frequency/tempo for your stroke immediately. Then with weeks of training increase your capacity to withstand higher stroke rates, by systematically working up the graph. You can do this with confidence because it is your graph. The only reason most swimmers can't hold higher stroke rates with good technique is they don't train it enough. You will be able to design training sets with confidence that the stroke rate/tempo your using is producing the correct time. Again emphasizing a more productive and individualized use of practice time.
