Freestyle quirks and problems - please help

Good for you. Keep working on the drills. Find time during your workout to work on them everytime you swim. That will greatly help you with technique when you put them all together. They will feel unnatural, but thats normal. You can also work on "sculling". The really short movement of moving your hands "in and out" (back and forth) to slowly propel you through the water. Put a pull buoy between your legs and do different sculling: -On your stomach, arms out front -On your stomach, elbows at your hips -On your back, feet first, arm extended over your head -On your back, feet first, elbows at side -On your back, elbows at side, head first Kind of hard to explain over the net, but most experienced swimmers should know these and could show you. It really helps you with "feel" and how to "catch" the water at the beginning, middle, end of strokes.

I suggest a "back to basics" drill. Facing the pool wall, put both hands on the wall, shoulder width apart. Get in swimming position (without moving the hands). Kick so that you're holding yourself in swimming position and breathe naturally to the side. Do this to get the feel of it. By holding the wall, you will not be able to over-rotate. Once you get the "feel", try it while swimming. Repeat as necessary.

Wow! That is quite a number of things to work on. Thank you so much! I actually did make a list that I'm taking to the pool and it's getting longer. I will let you know what results the individual experiments and drills produce. Just a side note: I did a number of experiments yesterday before reading your new posts. For example, I tried not kicking at all, extending the leading arm more, synchronizing a 2-beat kick with the stroke, dragging my fingertips through the water, breathing to one side only, and a few other things... The only time I achieved a (desirable) noticeable effect was when I focused on actively keeping the shoulder on the breathing side down (www.youtube.com/watch. However, even though the difference is minimal, it drastically narrows the time slot for breathing, which makes it even more challenging. I am not sure but at some points I got the impression that your lead arm when extended directly in front of you is actually pointing somewhat downward, which could contribute to your low body position, you might like to try experimenting with trying to get that hand right up near the surface and see if that makes any difference. It is true, I'm deliberately keeping my arm low because that's supposed to reduce strain on the shoulder and help with balance. That sounded plausible so I followed that advice. I will try as you suggest; that is item number 5 on my list. :)

Thanks again, everybody, for your comments! For fun, in a deep pool get into a vertical position with your arms at your sides, and see where your water line is. How much of your head is above water? Now try lifting one arm above your head and see what level you float at. During your arm recovery the weight of your arm is going to push your body down into the water in a similar manner unless there is some counteracting upward force, and the slower you go the more it will sink you. The water is on eye level. When I lift one arm, the top of my head barely clears the water. So, one thing you might try is picking up that kick to give you a little more speed, and pick up your tempo a little, that alone should lift you a little higher in the water and also create a little bow wave and trough to breath into.First, I tried swimming faster by stroking faster: My head stayed submerged, only popped up when I took a breath. The head was then extremely high, almost entirely out of the water. However, rotation was reduced. The whole thing wass very strenuous. Then, I tried swimming faster by kicking faster: Same as before, although the head was slightly lower. Another thing that you could experiment with is a rotary timing where you start the catch as the other hand finishes the pull/push rather than waiting for the recovering hand to move forward.I tried that but I couldn't do it uniformly because I had trouble getting it right in the first place. The head remained low. There were strokes with less rotation but then there were others with more. I would have to spend some time getting used to it. Inconclusive for now. I am not sure but at some points I got the impression that your lead arm when extended directly in front of you is actually pointing somewhat downward, which could contribute to your low body position, you might like to try experimenting with trying to get that hand right up near the surface and see if that makes any difference.That had no visible effect on head position. The head remained submerged. After a round of other experiments I noticed less rotation when focusing on keeping the arm high. Finally, while I am not generally a fan of head-up freestyle as a drill, in your case it might be instructive to give it a try and see what happens. It might lessen your rotation, and you might have to swim faster to make it work. The adjustments you have to make may give you hints on how to adjust your regular stroke.I'm not sure I did it as intended. I simply kept my head out of the water the entire time and swam forward. There war practically no rotation because I didn't have to turn my head to breathe. However, it required twice the amount of strokes and I was totally exhausted after only one length. Naturally, the head was above the water this time but I'm pretty sure I don't want to keep swimming like that. Slightly less extreme, you could try swimming with the water at your hairline - as a drill not as something to achieve in your regular stroke. Again, look for what adjustments you need to make to get your head up, and then see if you can use them in your regular stroke.My head remained submerged even though I looked between 5 and 8 feet forward. But that was the adjustment that had the largest positive effect on rotation. The downside is that I lift the head very high when breathing: www.youtube.com/watch I also believe if you finish on mid thigh you will find the body will ride higher. I cannot say if the body rode higher but it was a great help in reducing vertical movement. I found that having a more stable vertical position allows me to be more daring when breathing. I will definitely keep working on this. As far as I am concerned don't try the complete fix at one time.I realize that is not possible and I'm not hoping for an immediate fix of all issues. Actually, I don't expect any quick fixes at all. I'm trying to create my roadmap that will eventually get me to a better stroke. It took me months to get this far and I don't expect that things will get easier. I find swimming very complex. Get instruction from an instructor/coach. A good one will make very minor changes and in a day or two you will be swimming much better. I helped a guy at the pool who had only been able to swim 200m at a time. He walked up to me yesterday and thanked me two days after I tweeked his stroke he said he can swim much faster, does not get tired and was now able to swim a 1500.I would love to but I simply do not know anyone near me whom I consider competent enough or who focuses on the points I consider important. I do not want to be instructed to muscle through the water before I know how I can make sure that the applied force will not damage my shoulder or whatever else there is. I'm 41 now and my body cannot handle the abuse that it tolerated when I was 20. I'm trying to pick my instructors carefully. The following videos of some dry-land drills and some swimmers may help you. Good luck www.youtube.com/watch www.youtube.com/watch www.youtube.com/watch Thanks! I will certainly work on that but I fear learning this skill takes a considerable amount of time. What do you think about the advice NOT to push the stroke all the way through past the hip in the first video? I suggest a "back to basics" drill. Facing the pool wall, put both hands on the wall, shoulder width apart. Get in swimming position (without moving the hands). Kick so that you're holding yourself in swimming position and breathe naturally to the side. Do this to get the feel of it. By holding the wall, you will not be able to over-rotate. Once you get the "feel", try it while swimming. Repeat as necessary. I tried that--it felt horrible and I kept swallowing water; that usually means I have to do more of the same. :) For only starting swimming one year ago, you look pretty good, which means you'll probably be able to improve even more with practice. Even though I appreciate honesty and don't mind being confronted with the brutal facts, some encouragement from time to time feels very good. Thank you! :) I don't usually recommend this, but just as a drill, look forward as you swim, focus on keeping a straight line. Do that until you can maintain this during regular swimming. Also, try head up freestyle with dolphin kick, with fins... 4x50 on 2:00, again as a drill. Keep the head looking forward through-out the entire 50 meters.Fins--sounds like fun. What is the desired effect of those drills? Strength, flexibility, anything else? I don't fully understand how looking forward can help me maintain a straight line. Would you mind explaining that? Core strength training could also be useful. Check this, forums.usms.org/showthread.php already thought about pilates for core strength. But whenever I could choose between strength exercises, the pool, and running, I either went to the pool or ran. I guess it's a matter of priorities (stretching is another not so big one for me) and I might have to rethink them. Drag fingertip drill (works on high elbows) Catchup drill (six beat kick) Opposite side breathing (extension) 3 second freestyle (rolling & breathing) I found breathing on the side that doesn't stroke very hard. It felt much worse than it looked, though. The one drill I couldn't figure out was the "3 second freestyle". Does that mean gliding for 3 seconds after every stroke? I believe I do own a DVD where someone advocates various sculling drills. I'm quite sure it contains all those that you mentioned.

The head-up freestyle with fins (dolphin kick) helps you anchor your head in one position as your body moves. (breath forward) This at least can reduce the head motion you're experiencing, and train you to do something different. (Then you'll have something to compare to.) This drill also has other benefits, it is very good for stroke timing/rhythm, and it will really help your core stabilizers, (since you don't like gym work) I'd try this 2-3 times per week until you've noticed some adaptation. Try another video during the drill, let's see if you're doing it right. Enjoy, and good luck! Thanks again, everybody, for your comments! Even though I appreciate honesty and don't mind being confronted with the brutal facts, some encouragement from time to time feels very good. Thank you! :) Fins--sounds like fun. What is the desired effect of those drills? Strength, flexibility, anything else? I don't fully understand how looking forward can help me maintain a straight line. Would you mind explaining that?

Zonfeld Do you ever get to Belgium, I have a friend that is going to swim the English channel in Early Sept. He travels to Germany often and I know that he would be happy to help you with your swimming stroke. He is a student of mine and we worked on his stroke and he has become very proficient in his swimming. He has been helping a swimmer who lived in Germany who since has moved to S Africa. She is starting to swim very well recently.

The following videos of some dry-land drills and some swimmers may help you. Good luck www.youtube.com/watch www.youtube.com/watch www.youtube.com/watch

As far as I am concerned don't try the complete fix at one time. Get instruction from an instructor/coach. A good one will make very minor changes and in a day or two you will be swimming much better. I helped a guy at the pool who had only been able to swim 200m at a time. He walked up to me yesterday and thanked me two days after I tweeked his stroke he said he can swim much faster, does not get tired and was now able to swim a 1500. Work on streamline push offs, then add kicking. Then add swim stroke, then breathing.

For only starting swimming one year ago, you look pretty good, which means you'll probably be able to improve even more with practice. I don't usually recommend this, but just as a drill, look forward as you swim, focus on keeping a straight line. Do that until you can maintain this during regular swimming. Also, try head up freestyle with dolphin kick, with fins... 4x50 on 2:00, again as a drill. Keep the head looking forward through-out the entire 50 meters. That being said, there are other very good qualities to your stroke, so don't change everything to fix a minor flaw, you'll improve just by swimming more. Core strength training could also be useful. Check this, forums.usms.org/showthread.php I'll happily accept any comments on my videos or general advice that might help me not drown and maybe even improve my stroke. :) Thank you!

Slightly less extreme, you could try swimming with the water at your hairline - as a drill not as something to achieve in your regular stroke. Again, look for what adjustments you need to make to get your head up, and then see if you can use them in your regular stroke. My head remained submerged even though I looked between 5 and 8 feet forward. But that was the adjustment that had the largest positive effect on rotation. The downside is that I lift the head very high when breathing: www.youtube.com/watch Wow, that's a tremendous improvement! Great work! Compare the before and after position while breathing in the attached image. If you can take this just a bit further so that your rotation is about 15 degrees short of vertical instead of right on vertical you'll have the rotation about right. Looking at your head position you have it facing level which is right where you want it, but if you rotate your neck about 15 degrees toward your shoulder then you will get the same position relative to the water without your body having to rotate as far. Right now it is facing straight forward with no neck rotation. You may have read that you should rotate with your body not your neck but this isn't entirely true, and is really meant as advice for people who swim too flat and only rotate the neck. See the far right picture of Phelps that I attached to post #9, his shoulders are at about 45 degrees with his head another 45 degrees for a horizontal position. I think that you can learn to breath without your head having to be quite as high. I would try the breathing drills that were suggested earlier but change the emphasis to just getting comfortable with breathing with your face almost halfway submerged. Even standing in the water leaning over, or holding onto the edge rotate both your head relative to your shoulders and your shoulders to just bring your nose out of the water and breath through one side of your mouth keeping your lips closed on the other side. You may feel a little self conscious but if you can get really comfortable breathing this way I think it will help you a lot. Your new fins may be helpful as you do drills as they will give you more speed and stability without as much effort as finless kicking. For example, once you are comfortable with breathing while standing bent over, or at the edge of the pool, you could try kicking with fins with one arm in front and one at your side, and just practice rotating your neck and body just far enough to get a breath. This will be easier with fins than without so maybe start with fins and then when you are really comfortable try it without them. I think that as you practice and you get really relaxed and comfortable with breathing your whole stroke will take another big step forward. Again, congratulations on your huge improvement and keep us updated!