#swimtips

As you are working through these Freestyle Drills, keep in mind that each on leads into the next. However, you can, also, mix and match each one. Meaning you don’t have to follow the steps in order. But I find, when you first begin working through each drill, following the steps will help you really understand how your body moves through the water. Enjoy! 

Catch-Up Free

Start with Streamline kicking on your stomach. Then as you roll on to your side and reach forward with one arm, press (pull) the other arm directly underneath your body, throwing the water past your hips until that hand tags the other hand. Then repeat with other arm. 

Buoyancy - Keep your spine tall while keeping your chin toward your chest. Again, this is building on the Log Roll and Kicking on your side.

Propulsion - Keep your arms straight at all times (even above the water...for now), as you pull the water past your hips with one arm, the other arm reaches forward until your body is on its side. Each pull is one fluid motion until you tag the other hand. Then Repeat. 

Breath - Hold your breath first so you are able to focus on pulling and rolling your body onto both sides. Then, when you want to breath, as you reach onto your side, pause the pulling arm at your side and reach the other arm out front while you kick on your side for 6-10 kicks (check out the Log Rolling breathing). This helps you simplify and not rush your strokes.

Focus:

Hold your breath at first. Go as far as you can without breathing (NO Bubbles), then add the breath.

Roll your body to initiate the pulling of the water, not your arms. 

Keep your arms straight, hands firm and flat at all times. Once you understand how pull the water effectively, then we can work on your 

“recovery” (when you aren’t pulling water) arm position.

Distance Per Stroke. How far can you go without breathing and with SLOW powerful strokes? How few strokes can you take to get to the other side? 

Do you ever feel like it is hard to catch your breath while you swim freestyle? Do you ever feel like you aren’t moving very fast across the pool even though your arms and legs are moving fast?

The First thing I can tell you is youprobably aren’t, really, using the water in the most efficient way possible. Meaning, you aren’t floating and or you have poor body position and balance in the water. Second, the timing and rhythm of your stroke is making it hard to breathe. And third, your aren’t really catching and moving water in an efficient way.

So the first drill in this series I am about to share with you is designed to break down Freestyle in its most basic body position. It will teach you correct body position, how to breathe in an easy way and how to propel yourself forward with as little effort as possible. Keep in mind, this drill is used in every day practices by competitive swimmers. So doing this drill will be time well spent when you are going to the pool to do your laps.

Log Rolling

With arms at your side, kick 6-15 kicks on, both, your back and front, rolling (180 degrees) in both directions. Once you become comfortable with going back to front, then begin rolling from side to side 

Buoyancy - start on your stomach (holding your breath) then slowly, use your hips and shoulders (head and feet follow body) to roll your body)

Propulsion - Flutter Kick with arms at your side. Remember, the kick follows the body. (try not to use your legs or arms to turn your body)

Breathe - As you look at the bottom and roll your body, blow nose bubbles. (air should come out your nose even when you get to your back) The head will turn automatically as you get onto your back.  

Side - Side Kicking -  Looking at the bottom of the pool, roll your body on its side as you kick (chest and kick should be towards the side walls). Once on your side, turn your head/chin toward your upper shoulder until your face breaks the surface. Blow nose bubble as you turn your head. Again, the breath happens after you roll. (If you lift your head, you will feel like you are sinking). Also, before you roll to the other side, make sure your face is down with your chin connected to your lower shoulder.

Focus:

Keep your spine tall and float.

Use your hips and shoulders to rotate, NOT your legs.

Kick slowly from your hips with long, loose,straight legs. 

Hold your breath until your are ready to breathe. Then blow nose bubbles after you begin to roll.

This is for those who are beginner swimmers or those who get tired quickly while swimming. If this is you, KEEP READING!

Many beginner & novice swimmers struggle in the water because they are worried about when to breathe. What they don’t really understand is that the more comfortable they are holding their breath, the easier it will be to get their breath.

When we swim we must be able to balance Inhaling, Exhaling and Holding our breath with & without air in the lungs. However, many swim teachers fail to emphasize the importance of holding the breath. In fact, many skip this skill entirely and only focus on blowing bubbles. Also, many teachers will teach their students to float on their backs, but will skip floating with the face in the water. This is CRAZY to me since we swim, mostly, on our stomachs.

What I have found to be helpful after ten years of teaching swimming and 17 years of competitive swimming is that, along with blowing bubbles (remember to always blow through the nose not your mouth), it is much easier for students to learn how to swim when they aren't worried about when they will be able to breathe. 

So, below, I’ve given a few, very fundamental skills, that are great exercises to help develop more comfort in the water and make swimming easier. As you do these exercises, challenge yourself to hold your breath longer and longer. 

Common Fear: Choking or getting water up the nose and in the mouth. 

SIMPLE TRICK 

Place the top of the tongue, flat on the roof of your mouth when you hold your breath. This helps shut off the natural reflex to breathe in through the nose. TRY it NOW. Simple, right?

It is very important to release all tension in the face & mouth (don’t puff your cheeks). The more tension, the less breath control you have.

Skill: Front Float (Dead-Man's/Jellyfish Float)

Keep your spine tall and in align with your chin toward your chest.

Breathe in through your mouth and hold your breath (release all tension in your face). 

Then, place your face in the water.

Let your arms & legs be long & loose while they hang underneath the water. 

 Skill: Egg Float/Cannon Ball Float

Hug your knees, exactly like the fetal positions and let your chin rest on your knees.

Key is to be Motionless

while

Releasing all Tension

in your body. Trust the water. It will support your body. Again, the more tension in your body the less stable your body will be while floating. In fact, if you feel like you are falling or tipping over, which, is common, that means you have tension in your body. Also, keep your arms & legs underwater at all times! 

Adding Exhaling & Inhaling: Egg or Dead-man's Float

Exhale: It is very important to HUMMMM (YES! HUMM. Make a sound). 

HUMMMM so that bubbles exit your nose, until their is no air left.

Then hold your breath. 

You will begin to SINK. See if you can let yourself sink to the bottom without any air in your lungs.

DO ALL THIS BEFORE ADDING THE BREATH. 

Inhale: Make sure you start by holding your breath while you float before trying to breathe.  NOTE: you don’t need to fill your lungs with air. A small breath is enough.

Just before you run out of bubbles, reach both arms forward (underwater) making sure your hands are firm and flat with your fingers together. 

Once your arms are fully extended in front, lift your chin up to the sky and press your hands (keeping arms straight like a clock) to your hips. 

The moment your mouth exits the water, breathe in through your mouth. 

Then, let you body fall back into the water. 

Then, float and begin again. 

ADVANCED SWIMMERS:

During your workouts, incorporate holding your breath. Try to do full lengths of the pool without taking a breath. 

Example Workout: 

10 x 25yrd - Odds underwater streamline kicking (on your back front, breaststroke kick or flutter kick), Evens (any of the 4 strokes). Note: use intervals that challenge you, but give you enough rest.

6 x 75yrd Freestyle - 25 breathing every 3 strokes, 25 every 5 strokes, 25 every 7 strokes.

NOTE: 

Instead of focusing on moving your arms & legs fast to get to the other side, FOCUS on connecting and moving as much water as you can with each, individual arm stroke and kick.  

How much DISTANCE PER STROKE can you get????