The arm recovery technique you use can significantly influence the body position in the water. Having coached a large number of adults most struggle to clearly identify what they are doing during the arm recovery as their perception of the arm movement is often quite different than the reality.
Swimming has to be one of the most technical sports you could learn and a lot of coaches will have opinions on what works best for swimmers. If you are one of those people that just follow one persons theory then you can stop reading now but for a number of swimmers that are open minded or don't have a coach to advise on the best solution for them, then maybe give this a try to help you work out what works best for your arm recovery.
In our busy lives we need to be efficient and make every second count in our training. In the water a Finis Tempo Trainer Pro when will keep you on task and focused on your training goals and objectives.
Out of the water a set of StretchCordz will help build strength while executing optimal technique that you can see.
Learn more about the use of these two pieces of equipment to help your swimming.
Every competitive swimmer, triathlete, Masters swimmer and fitness swimmer does some kind of kick set in their practices.
There’s sprint kick sets, endurance kick sets, kick sets with fins, kick sets without fins, kick sets using some form of additional resistance (e.g. completing kicking practice while wearing gym shoes or towing a resistance device like a sponge), “combination” sets where you swim one lap and kick the next, timed kick sets and kicking races.
And for the most part, kick sets are done while the swimmer is holding on to a kickboard.
Coaches have varying views of how to hold a kickboard during kicking practice, however, the most common ways of holding a kickboard are:
- Holding the kickboard at the end nearest to the swimmer’s head – the “near” edge;
- Holding the kickboard at the end furthest away from the swimmer’s head – the “far” edge;
- Holding the kickboard by placing one hand on either side of the board.
No matter which way you’re holding your kickboard during kicking practice: you’re probably doing it wrong.
It’s time to let go.
If you have taken a bit of time off over the winter and were just starting to consider getting back into a routine for your swimming then one thing that I find to be really helpful as you return to the water is getting back a good ‘feel for the water’.
How can you achieve this?
By completing some swim drills while you are at the pool you can set up your technique to be more effective rather than just diving in and thrashing yourself up and down the pool.
The 10:1 Drill is one of the drills that I really like to help you feel a lot more efficient in the water. The body rotation helps develop the 'distance per stroke' in your swimming and when done correctly for many swimmers reduce the load on the shoulders as the hips now drive the rotation.
To further explain the distance per stroke aspect from my comment above look at the two pictures below.
Left: “I am just reaching up with my arm and shoulder”
Right: “I am now using my hip rotation and I am able to achieve a greater height”
Getting to the stage when Body Rotation is working effectively is possibly the easiest and most effective way to see an improvement in body position on the water.
Watch this video with New Zealand Olympian Dylan Dunlop Barrett undertaking this drill and listen to the key point described in the video. Remember if you aren’t quite as efficient as Dylan then complete this drill using some fins to support your body position to effectively complete this drill.