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!
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.
No kidding. Is it you on this clip? Are you the Patch Adam of all swim coaches?
Do you keep your funny hat on while working on the deck? Can it generate some air cooling and stuff?
Nope. That fellow is few years older than me. :) ...and much funnier.
This is just not a technique that many people can realistically achieve.
True it's way beyond the black belt of technique if you could compare it to something like this.
And not only that, but to hold his cadence for a mile. At the 800, his pace is around 20 seconds ahead of the womens 4 x 200 free relay record. That's incredible.
Oh look, more locked elbows.
YouTube- michael phelps
That's not swimming. What he's really doing is body surfing his own wake. Everyone knows that the proper way to body surf is to keep your arm straight. ;)
Oh look, more locked elbows.
YouTube- michael phelps
I see locked elbows when he is coming off a dive or a turn. It is called streamlining. I don't see locked elbows when he swims.
I think this is what Rob was referring to on the locked arm.
It's not exactly a lock, rather than an extension. Meaning that the arm is completely straight.
Grant Hackett's stroke is so text book regarding the extended arm and reach.
YouTube- Grant Hackett Swimming Technique
If you can bear with the nutty professor...this is a great 'how to' video for people seeking pointers on efficiency.
YouTube- Faster Freestyle Swimming By Decreasing Drag
Do not lock your arm.
During extension the elbow points at the side of the pool not at the bottom of the pool. If the elbow points to the bottom you slip water and we are supposed to hold onto that water with the hand and forearm. Keep it simple. The hand should exit at the finish at almost the same point that the hand enters the water.
SolarEnergy, thanks for the dry-land exercise video. You're welcome.
Personally, I'm not very multitask. I like to focus on one major thing at the time, plus a few minor things. When you feel you got the dryland exercise right, and when you feel you can bring this relaxation/rotation/smooth recovery feeling from dryland to pool, I'd like to see a new clip where you'll show this in action. No need for underwater view at this time.
I will evaluate your ability to rotate enough so that both arms are able to recovery without squeezing the shoulders. For now, hand entry should be as far ahead as possible. Later, we'll fine tune this. Locked, unlocked, partially locked, near the ear, near the eye, near whatever.....
So the lower arm carries over the hand just like a crane carries its load. Then hand entry as far ahead as possible. Should take you more than 2 weeks to integrate this change.
If you want to follow or try to mimic world class level swimmers in integrating this crucial aspect, I'd strongly recommend Popov's famous clip on technique. Lower arm is carrying upper arm and hand, and entry is made as far ahead in the front as possible.
YouTube- Alexander Popov swimming technique
Oh look, more locked elbows.
From underneath it does look like he locks his elbows, but from the side it doesn't. Look at around 1:15-1:30. The danger of only watching the view from directly underneath is you can't see how deep the catch is. Phelps is driving his hand down on the entry to get into a high elbow position early. If you only look at the view from underneath you might think he's extending way out right at the surface and he's not.
From looking at his streamline picture -- I am pretty convinced that his elbows work differently than mine do -- makes me wonder how much of his technique is reasonable for me to think I could emulate.
