Thursday, November 19, 2009
Monday, October 5, 2009
Swimming Balance
Being able to balance your body ensuring proportionate body mass distribution is
key to fluent swimming. Unfortunately this fact doesnt get the attention and
emphasis it deserves in swimming circles...
there are two kinds of balance the swimmer has to work with.
1. The latitudinal balance that is balance across his head and legs.
2. The logitudinal balance that is balance on either sides of sides of his body.
Both balances are critical for proper kicking, stroking and breathing.
I came across the article that gives great tips on balance and drills to achieve correct
balance. Unfortunately this article no longer exists on their website hence I had to save it
here before we would lose it. Thanks to the author for giving his valuable inputs.
Happy Balancing !
Swimming Balance
*From www.slb-coaching.com (Contact Coach@SLB-Coaching.com or Coach@AGTri-Institute.org for Triathlon Swim coaching: Tri Stroke Clinic or Private Swim Coaching. All offered at Asphalt Green.)
"One of the more difficult aspects of swimming for adults is balance. Maintaining the most streamline position in the water and propelling yourself forward presents a series of problems, especially for adults.
Three of the Five Keys to Swimming involve balance – streamline body position, horizontal body position and hip roll. Learning to maintain a streamline and horizontal body position is the first step to improving your swimming efficiency and speed.
Balance involves two axis – longitudinal and lateral movement. The “ideal” position is to be on flat top of the water with your spine in a “neutral” position – eyes focused straight down, back of your head just at the surface, shoulders and upper back out of the water, your butt out of the water (that’s why Speedo puts their name on the seat of all of their bathing suits!) and your heels out of the water. Your body should be in a straight line – head to toes.
The lateral axes comes into play while swimming – using your hips to add power to your stroke and adding streamline by keeping your body straight.
The drills to do are alphabet drills, one arm swimming and no arm swimming.
Alphabet drills –
Place a kick board against your torso – top just below your arm pits and bottom at your waist. Lie prone in the water and form the letter “X” – legs apart and arms extended above and to the sides. Gently exhale as you float in the “X” position. Second, form the letter “Y” – legs together and arms extended above and to the sides. Again, gently exhale as you float in the “Y” position. Finally, for the letter “I” – legs together and arms together directly above your head (the back of your head should be in line with the back of your arms). Again, gently exhale as you float in the “I” position. The goal is to learn to feel your balance “I” position.
With all three letters – “X” “Y” and “I” – focus on your balance – both longitudinal and lateral. Keep movement to a minimum. “Memorize” the position you can establish while doing the “I” drill. This is where you want to be when swimming. Use both kinesthetic and visual cues to maintain this balanced position.
One Arm Swimming –
Start using the side that is easiest for you to breath on – most people have a “favorite” breathing side. Push off the wall in the “I” balance position and glide. Begin stoking with one arm and keep the opposite arm extended in the “I” balance position. Use a gentle kick. Your stoke should be slow and with a pause as your extend your stroking arm forward – imagine a “phantom” stroke with the opposite arm. Breath on each stroke. It is very important to use a slow stoke so that your breathing is “normal” and you do not hyperventilate.
Alternate arms either every lap or every length. The non-favorite breathing side will be more difficult, so you may want to get the drill down on your “favorite” side before attempting it on the opposite side. The goal is to maintain the balance “I” position as you stroke.
No Arm Swimming –
Start in the “I” balance position, but one arm is at your side (the other is extended above your head). Using a gentle kick (fins will help) rotate your hips and torso to breath. Keep the breathing rhythm the same as in the One Arm Swimming drill – nice and slow. The goal is to begin the rotation with your hip and keep your torso straight. Do not let your hips rotate separately from your shoulders. You are just rotating the balance “I” on to it’s side.
Alternate sides either every lap of every length. Again, the non-favorite breathing side will be more difficult, so you may want to get the drill down on your “favorite” side before attempting it on the opposite side. "
key to fluent swimming. Unfortunately this fact doesnt get the attention and
emphasis it deserves in swimming circles...
there are two kinds of balance the swimmer has to work with.
1. The latitudinal balance that is balance across his head and legs.
2. The logitudinal balance that is balance on either sides of sides of his body.
Both balances are critical for proper kicking, stroking and breathing.
I came across the article that gives great tips on balance and drills to achieve correct
balance. Unfortunately this article no longer exists on their website hence I had to save it
here before we would lose it. Thanks to the author for giving his valuable inputs.
Happy Balancing !
Swimming Balance
*From www.slb-coaching.com (Contact Coach@SLB-Coaching.com or Coach@AGTri-Institute.org for Triathlon Swim coaching: Tri Stroke Clinic or Private Swim Coaching. All offered at Asphalt Green.)
"One of the more difficult aspects of swimming for adults is balance. Maintaining the most streamline position in the water and propelling yourself forward presents a series of problems, especially for adults.
Three of the Five Keys to Swimming involve balance – streamline body position, horizontal body position and hip roll. Learning to maintain a streamline and horizontal body position is the first step to improving your swimming efficiency and speed.
Balance involves two axis – longitudinal and lateral movement. The “ideal” position is to be on flat top of the water with your spine in a “neutral” position – eyes focused straight down, back of your head just at the surface, shoulders and upper back out of the water, your butt out of the water (that’s why Speedo puts their name on the seat of all of their bathing suits!) and your heels out of the water. Your body should be in a straight line – head to toes.
The lateral axes comes into play while swimming – using your hips to add power to your stroke and adding streamline by keeping your body straight.
The drills to do are alphabet drills, one arm swimming and no arm swimming.
Alphabet drills –
Place a kick board against your torso – top just below your arm pits and bottom at your waist. Lie prone in the water and form the letter “X” – legs apart and arms extended above and to the sides. Gently exhale as you float in the “X” position. Second, form the letter “Y” – legs together and arms extended above and to the sides. Again, gently exhale as you float in the “Y” position. Finally, for the letter “I” – legs together and arms together directly above your head (the back of your head should be in line with the back of your arms). Again, gently exhale as you float in the “I” position. The goal is to learn to feel your balance “I” position.
With all three letters – “X” “Y” and “I” – focus on your balance – both longitudinal and lateral. Keep movement to a minimum. “Memorize” the position you can establish while doing the “I” drill. This is where you want to be when swimming. Use both kinesthetic and visual cues to maintain this balanced position.
One Arm Swimming –
Start using the side that is easiest for you to breath on – most people have a “favorite” breathing side. Push off the wall in the “I” balance position and glide. Begin stoking with one arm and keep the opposite arm extended in the “I” balance position. Use a gentle kick. Your stoke should be slow and with a pause as your extend your stroking arm forward – imagine a “phantom” stroke with the opposite arm. Breath on each stroke. It is very important to use a slow stoke so that your breathing is “normal” and you do not hyperventilate.
Alternate arms either every lap or every length. The non-favorite breathing side will be more difficult, so you may want to get the drill down on your “favorite” side before attempting it on the opposite side. The goal is to maintain the balance “I” position as you stroke.
No Arm Swimming –
Start in the “I” balance position, but one arm is at your side (the other is extended above your head). Using a gentle kick (fins will help) rotate your hips and torso to breath. Keep the breathing rhythm the same as in the One Arm Swimming drill – nice and slow. The goal is to begin the rotation with your hip and keep your torso straight. Do not let your hips rotate separately from your shoulders. You are just rotating the balance “I” on to it’s side.
Alternate sides either every lap of every length. Again, the non-favorite breathing side will be more difficult, so you may want to get the drill down on your “favorite” side before attempting it on the opposite side. "
Friday, September 25, 2009
Swimming - How to develop an Effective Catch
These TI coaches are awesome. Thanks to Shinji (TIJapan), Gadi (TIIsrael).
Pull can be exhausting ... if the catch is not right... following is a catch using minimal
energy... repetitive practice of catch is going to payoff impressively in developing
a good technique... Snorkel is probably your best friend in keeping a balanced streamlined
body position while practicing this catch drill.
Happy Catching !
Friday, September 18, 2009
Want to practice Splashless, bubbleless smooth Freestyle... Learn from Shinji
Below is a compiled list of tips and advice from Youtube given by this incredible
Swimmer/Coach paramount in improving your swimming technique to next level.
Shinji has also responded to several questions (noted below in italics) asked by
freestyle learners. Enjoy !
"I do not pursue swimming faster for freestyle (I race breaststroke and IM) and my motto for freestyle is "The Relentless Pursuit of Perfection". I have at least 13 sensors built and they tell me if something is wrong. I still practice splash-less, bubble-less hand entry which only Terry can accomplish.
1) When you skate (please refer TI drills), stop your kick and snap the bottom side of your legs and roll your hips. It will tell how to coordinate your snap with the hip roll.
2) I breathe every 2 or 3 stroke. At 1:14, you can see I am breathing every 3 stroke.
2) I breathe every 2 or 3 stroke. At 1:14, you can see I am breathing every 3 stroke.
If you mean high elbows for recovery, it is important not to engage the shoulder muscle, but to use shoulder blades.
(How deep does your hand go under water when in the pull-through phase of the stroke? I think I am reaching too deep and encountering more resistance.)
After snapping your leg, try to extend it just beneath the surface. It will put another leg in lower position so that you can snap the correct side.
(Kick)It does not have the effect directly, but it helps to roll my hips and twist my torso, which creates "spear-motion" with propulsion.
(Kick)It does not have the effect directly, but it helps to roll my hips and twist my torso, which creates "spear-motion" with propulsion.
(How deep does your hand go under water when in the pull-through phase of the stroke? I think I am reaching too deep and encountering more resistance.)
My elbow is lower than my shoulder, and my hand is lower than my elbow, and my fingers are lower than my palm. I try to keep this relation during the pull phase.
(I wonder if you could say a bit more about the hand entry. The Easy Freestyle DVD teaches hand entry at an angle, but the videos I've seen of Terry swimming in open water, his hand entry seems to be more like yours and also entering the water beyond the elbow of the other hand. I'm just a bit confused as to which I should practice and why - angled entry or more parallel to the water?)
The best position would be the elbow line. But the height of the elbow is more important. If you keep your elbow high during recovery, you can utilize the potential energy into momentum. I try to keep my elbow high and it sometimes makes my entry points further.
I pull my arm "forward" instead "up". After that, I stretch shoulder blade instead using shoulder muscle. Yes, I "swing" my forearm before the entry.
The most common Kaizen(opportunity of improvement) point about breathing is your head position. When you enter and spear your hand into the water, you tend to put your head together with your hand and that makes your head position lower. You always want to keep your head position beneath the surface even you do "angled" hand entry. To press the water by your chest instead of your head might work, too.
Hip rotation is coordinated with twisting torso and hand extension. And the hip rotation is triggered by snapping legs. So the power is conveyed from back to forward.
(I've got one question about "kicking". In Terry's book of Total Immersion, it said that "You don't really have to 'kick'. You just stop kicking (pause), and your left leg will kick automatically with your right-arm extension (and vice versa) as a natural balance just like when you are walking." But I didn't find "automatic kicking" in my practice.)
Hey, kicking practice with kick boards is every sinker's problem. I think the way of kicking is different from freestyle. As long as you want to swim freestyle, it might be better to practice without them.
(I've got one question about "kicking". In Terry's book of Total Immersion, it said that "You don't really have to 'kick'. You just stop kicking (pause), and your left leg will kick automatically with your right-arm extension (and vice versa) as a natural balance just like when you are walking." But I didn't find "automatic kicking" in my practice.)
I think that kind of phenomenon will happen if you get balanced well. If you are not balanced, you will sink when you stop kicking. To release your head in the water and swim downward will be the first step to reduce your kick.
(Shinji's advise on using Kick boards)
(Shinji's advise on using Kick boards)
The most common Kaizen(opportunity of improvement) point about breathing is your head position. When you enter and spear your hand into the water, you tend to put your head together with your hand and that makes your head position lower. You always want to keep your head position beneath the surface even you do "angled" hand entry. To press the water by your chest instead of your head might work, too.
It is natural that the number of strokes increases when you increase your tempo. The goal to swim is not to swim with fewer strokes, but to swim comfortably with your moderate number. I can swim 25m with 9 or even 8 strokes (2 beat kicking and no underwater kick after push off), but my comfortable number is 11 with 1.2 sec tempo. Know your comfortable number and tempo first. Then try to reduce the number or increase the tempo with the same number to improve your skills.
As long as your kick does not consume more energy than that used for propulsion, you can swim with ease. Try to narrow amplitude of you r kick by 30% once you feel balanced by releasing your head in the water.
Kicking above the surface of water tends to occur if your recovery takes too much time so legs have to wait somewhere. As kobac mentions, over rotation is one of reasons for slow recovery. I recommend to use Tempo Trainer to solve the problem. Try to use 1.4 sec per stroke and reduce the tempo by 0.02 to find your best tempo.
The reason I can breathe with my head submerged is I create "bow wave" and it makes the surface of the water lower. The depth of the wave is relative to the submerged area and speed. If you submerge your head and you get enough acceleration before rolling your head, you can get enough space to breathe. I do not intend to do "Popeye" mouth, but my video looks I do it.
The reason I can breathe with my head submerged is I create "bow wave" and it makes the surface of the water lower. The depth of the wave is relative to the submerged area and speed. If you submerge your head and you get enough acceleration before rolling your head, you can get enough space to breathe. I do not intend to do "Popeye" mouth, but my video looks I do it.
Since extending your arm is part of creating propulsion, it is better to do so. But if you have any problems, just focus on acceleration of hand entry (after your hand enter the water).
How do you sink during recovery? If your legs sink, your body is not balanced because you do not get enough propulsion from your pulling. Try to submerge your head to get balanced. If your extend arm sinks, you lose your buoyancy. Try to minimize your exhalation during recovery.
Thanks. It is common to teach straight arm recovery (with catch-up timing) to beginners. But TI teaches high elbow recovery because; 1) straight arm recovery makes you sink more, 2) high elbow recovery is easier for your shoulder, 3)the entry point can be closer to you with high elbow recovery. "
Special Thanks to Shinji !
Special Thanks to Shinji !
Alexander Popov Technique
Watch Alexandar Popov's technique the champion of all times.
Someone said "Alexander is a Swim God in Action" ... cant be less well said !
"The Roll over drill"
Thursday, September 10, 2009
Cant focus on Kicking enough ! Check this drill ....
Kicking and timing of kicking can be the trickiest elements of swimming... this drill
from GoSWIM TV can prove helpful to you as it has done to me...
Some comments made on this blog are quite important.
Kudos to Goswim & commentators !
"Hopefully the experiment will show the swimmer that a downkick with the right leg/foot early in the arm cycle of the right arm will generate maximum power. That timing of the kick augments the body rotation/snap to the opposite side which is how power is generated. The down kick of the right leg forces the right hip up which is the movement that gets the swimmer onto the left side which is the power generating movement.
The same with the other side. A down kick with the left leg/foot early in the arm cycle of the left arm assists in the body rotation back to the right side. While the body is rotating to the opposite side, the high elbow arm configuraion of the pulling arm is connected to the rotating body to provide the power to move the body forward through the water."
"Kick timing is indeed very important and a somewhat neglected subject (as is kick positioning); fine-tuning of the kick has an enormous effect on balance, streamline and, consequently, speed."
Enjoy !
Wednesday, September 2, 2009
How Swim Fins Help Your Swimming
Training with Fins - About.com
Swimming with Fins - How Swim Fins Help Your SwimmingDo You Call Them Fins Or Flippers?
"Among the things that you can gain by using fins is improved ankle flexibility from the extra force the fins place on your ankle as you kick. Increased ankle flexibility will result in a more efficient flutter kick through better angles of attack on the water.
One of the greatest benefits of using fins is the ease of holding a better body position. This allows you to focus on other parts of your technique, such as body roll or timing. You should add fins to your workout kit, along with the rest of your swimming toys and tools. They have a lot to offer to make you a faster swimmer! Let me know if you give them a try. "
Tuesday, September 1, 2009
Friday, August 28, 2009
Z2 Zoomer Fins - Reviews
Z2 Zoomer Fins seem to be quiet popular and have great reviews here at Amazon & Swimoutlet.
They seem to be more liked than their predecessors : the regular Blue & Red Zoomers. The good thing about Z2 Zoomers is they dont cause cramps after long usage in the pool.
The benifits of using Fins are in :
• Making legs work harder without overloading the muscles,therefore helping you sustain better form over a longer period of time
• Generating Higher propulsion that helps in maintaining higher body position and better body roll.
• Increasing your ankle flexibility.
•Simulating the body position that should really be when you are actually swimming without fins.
•Help you kick small and fast within the slip stream
Fins are a must for competitive and recreational swimmer for learning 'effective kicking'.
Excerpt on Zoomers from About.com
"Short or small bladed fins, such as Zoomers, allow you to maintain a foot speed closer to your regular kicking speed with no fins. They also add just enough extra surface area to give you more power from the kick. Zoomer-type fins come in two colors, blue and red. The blue fins are made of a softer material for folks new to short fin kicking or those that have a less efficient kick. They are less stressful on the ankle due to a more flexible fin blade, much more comfortable when starting out. The red are stiffer fins, resulting in more force per kick, but that also results in more stress on your joints and muscles."
Thursday, August 27, 2009
Finis Swimmer's Snorkel Benifits
Benifits of Snorkel ....
1. Allows athletes of any ability to swim at normal
and much slower speeds with perfect stability and
a full range of motion.
2.Places greater emphasis on proper body alignment
as it is specifically designed to allow athletes to relax
in the water and maintain a completely laid out,
horizontal position
FINNIS SNORKEL seem to be the Best and swimmers
seem to have made solid improvements using this equipment...
See Amazon reviews to find what swimmers think about it...
1. Allows athletes of any ability to swim at normal
and much slower speeds with perfect stability and
a full range of motion.
2.Places greater emphasis on proper body alignment
as it is specifically designed to allow athletes to relax
in the water and maintain a completely laid out,
horizontal position
FINNIS SNORKEL seem to be the Best and swimmers
seem to have made solid improvements using this equipment...
See Amazon reviews to find what swimmers think about it...
Tuesday, August 25, 2009
Wednesday, August 19, 2009
Best Swimming/Trunk/Jammers
Tried many different brands but the best one that is a real comfort fit is (about 23$ at Amazon.com)
Reebok Men's Reflex Tri-Color Reflex Jammer
Reebok Men's Reflex Tri-Color Reflex Jammer
Tuesday, August 18, 2009
Statutory advise on using Paddles
I was surfing the web finding info on paddes and came
across this statutory information on overusage of paddles
"Definitely be careful with them. They are good training tools, but its very easy to overdo, and to give yourself rotator cuff problems. (Believe me, I know about this part of it!)
The paddles are not to be used to "get stronger" through resistance training. They should be used to improve your feel of the water, and to improve your stroke. They will specifically cure you of dropped elbows...espescially if you remove the bands that go around your wrist, and only leave the little band that goes around your middle finger. If you swim with dropped elbows the paddles will fall off.
Basically they provide greater surface area to your hand, and thereby greater resistance to the water. This is not about resistance training like using weights, but rather to exaggerate the feel of the water so that you can more easily appreciate the different resistance you feel when your hands are pitched properly, your arms are in the right place, etc. And also to give you the feeling of moving fast through the water.
Beware of overuse because they can give shoulder injury really really quickly. Read about them on the web or in training books. "
"In all my years of swimming, I NEVER used paddles with anything but the middle finger tubing. (The only kind I ever used were basic, rectangular, medium sized paddles.) That forces you to "finesse" your way through the water, rather than "force" your way. Paddles are best used for improving stroke technique. Your turnover will (and should) be slower with paddles. Focus on your stroke. Notice how your hands leave the water and how they enter and focus on your catch. You'll have fun playing with them. And like folks said - don't overdo it - it will lead to shoulder injuries. "
Remember, paddles are a tool, not a crutch! (I'm having memories of these guys at masters workouts who would CRANK when we were pulling, and then seriously LAG once they took their paddles off.) Don't let that be you! :)"
across this statutory information on overusage of paddles
"Definitely be careful with them. They are good training tools, but its very easy to overdo, and to give yourself rotator cuff problems. (Believe me, I know about this part of it!)
The paddles are not to be used to "get stronger" through resistance training. They should be used to improve your feel of the water, and to improve your stroke. They will specifically cure you of dropped elbows...espescially if you remove the bands that go around your wrist, and only leave the little band that goes around your middle finger. If you swim with dropped elbows the paddles will fall off.
Basically they provide greater surface area to your hand, and thereby greater resistance to the water. This is not about resistance training like using weights, but rather to exaggerate the feel of the water so that you can more easily appreciate the different resistance you feel when your hands are pitched properly, your arms are in the right place, etc. And also to give you the feeling of moving fast through the water.
Beware of overuse because they can give shoulder injury really really quickly. Read about them on the web or in training books. "
"In all my years of swimming, I NEVER used paddles with anything but the middle finger tubing. (The only kind I ever used were basic, rectangular, medium sized paddles.) That forces you to "finesse" your way through the water, rather than "force" your way. Paddles are best used for improving stroke technique. Your turnover will (and should) be slower with paddles. Focus on your stroke. Notice how your hands leave the water and how they enter and focus on your catch. You'll have fun playing with them. And like folks said - don't overdo it - it will lead to shoulder injuries. "
Remember, paddles are a tool, not a crutch! (I'm having memories of these guys at masters workouts who would CRANK when we were pulling, and then seriously LAG once they took their paddles off.) Don't let that be you! :)"
Which drill helps train hands and improve strokes... ???
Well, one of them which I found most effective was the one arm drill.... Read the description of Drill from Steve Tarpinians - "The Essential Swimmer" book....
but I made a small variation to that drill which is a kind of preping for this drill itself....
the variation can be called handbacked-one-arm-drill (TM) :P .... in this drill what you
do is fold one arm and let it rest on your back and then swim lengths in breath... the technique is exactly similar to one you see in this video in which the non-paddling hand is resting your back
instead of you trying to hold it stiff on your side which I found quiet less comfortable...
With this handbacked-one-arm-drill you can focus on movement of one arm at a time
and experience the entry, catch and push phases of freestyle... once you are done drilling both hands you will be ready to the official.... "One ARM DRILL"... see how easy it gets to do this
drill and how smooth your body rotations happen on performing that entry and how smooth that recovery happens....
One arm drill Video :
On recovery finger-tips should drag the surface of water .... this is the KEY to make sure the next phases of the stroke go right namely the rotation and extention...
Read the "FINGER TIP DRAG DRILL" from Tarpinian's book for more info....
but I made a small variation to that drill which is a kind of preping for this drill itself....
the variation can be called handbacked-one-arm-drill (TM) :P .... in this drill what you
do is fold one arm and let it rest on your back and then swim lengths in breath... the technique is exactly similar to one you see in this video in which the non-paddling hand is resting your back
instead of you trying to hold it stiff on your side which I found quiet less comfortable...
With this handbacked-one-arm-drill you can focus on movement of one arm at a time
and experience the entry, catch and push phases of freestyle... once you are done drilling both hands you will be ready to the official.... "One ARM DRILL"... see how easy it gets to do this
drill and how smooth your body rotations happen on performing that entry and how smooth that recovery happens....
One arm drill Video :
On recovery finger-tips should drag the surface of water .... this is the KEY to make sure the next phases of the stroke go right namely the rotation and extention...
Read the "FINGER TIP DRAG DRILL" from Tarpinian's book for more info....
Tuesday, August 11, 2009
SwimTherapy - Frontcrawl Catch
Amazing analysis of Front crawl.. a Must see tutorial for doing the right strokes
Monday, August 10, 2009
Hair, Greying, Discolouration, loss from Chlorine. Read this...
Surprisingly my body hair has been discolouring after 4 weeks of swimming
.... was wondering why that was happening if it was the shampoo or the pool ...
Yeah found that chlorine was the culprit... and looks like there is no solution for it...
Following is interesting article on the subject printed by New york Times :
The Claim: Chlorine in Pools Can Cause Hair Loss
Chlorine Turned My Son’s Hair Gray, and Now It’s Thinning
good luck all you haired ppl ;)
.... was wondering why that was happening if it was the shampoo or the pool ...
Yeah found that chlorine was the culprit... and looks like there is no solution for it...
Following is interesting article on the subject printed by New york Times :
And one more article :
Chlorine Turned My Son’s Hair Gray, and Now It’s Thinning
good luck all you haired ppl ;)
Monday, August 3, 2009
Friday, July 31, 2009
Looking for good book to read all about freestyle ? Read this...
Total Immersion: The Revolutionary Way to Swim Better, Faster, and Easier (Paperback)
This is the best book to learn about Freestyle swimming. Very practical and based on
making use of laws of physics. This work debunks the myth that a swimmer has
to be muscular to steer his weight through the water. This book and the companion dvd
are a must for all those who are serious about learning freestyle. I cant emphasise
it less all thos misconceptions are now of the door. Last but not the least the book and
dvd is all you need to learn smooth efficient freestyle ... I can vouch for it based on my
personal experience.
This is the best book to learn about Freestyle swimming. Very practical and based on
making use of laws of physics. This work debunks the myth that a swimmer has
to be muscular to steer his weight through the water. This book and the companion dvd
are a must for all those who are serious about learning freestyle. I cant emphasise
it less all thos misconceptions are now of the door. Last but not the least the book and
dvd is all you need to learn smooth efficient freestyle ... I can vouch for it based on my
personal experience.
Thursday, July 30, 2009
Common mistake in free style.. Must read tips on Kicking
Analysis of the most common mistakes and the answers behind the "how ?"
in fixing them... enjoy !
Some Must Read instructions on getting the "KICK" right
"Swimming on your front, pulling with an alternate, overarm recovery and a pull-push arm stroke and with an alternating leg kick. Breathing to the side.
Basic Problems
* Lifting your head
* Lifting your feet
* Breathing too much
1. Lifting the head to breathe:
Let's review one of Newton's Laws of Physics. "For every action, there is an equal and opposite reaction." If you lift your head to breathe, what is going to happen to your feet? They are going to ( stink! Whoops! ) SINK! Look at the graphic above. See how the swimmer has rolled his head to the side to take a breath, but not lifted his head out of the water. This is exactly how it should look!
2. Lifting the feet to kick:
Your instructor tells you to get your feet up. You think the instructor must know, so you start to kick "up." What happens when you kick "up," is you bend your knee. When you bend your knee, the action causes the leg to pull water forwards, pulling you backwards! Let's talk to Newton again. "Sir Isaac. What can I do to get my feet up when I'm swimming?" His answer: "For every action, there is an equal and opposite reaction." Now where have I heard that before? If you want to get your feet up, kick "DOWN." If you want your feet to sink, kick up!
Now, there are two ways to learn how to make your kick efficient. The easy way for the instructor is to give you a kickboard and to say "practise kicking for a few weeks, and we'll have a look at it then." This is the only way to teach kids how to kick because they don't listen anyway and their coordination is coming along slowly and you want them to use a few calories. The second way to learn how to make your kick more efficient (works better with adults) is to teach them how to kick properly. Tips: Concentrate on the stretch right down to the toenails. Knees tight, but not rigid. Ankles as loose as possible. Toes pointed like a ballerina. Alternate pushing toes down about 4 inches toward the bottom of the pool (then relax that foot, while the other pushes). Rate is about 2 to 6 kicks per stroke. Allow a little roll. If your feet are coming out of the water, then you are kicking up. Your propulsion by kicking air is zero.
Last comment on Front Crawl kick. In a normal Front Crawl stroke the maximum propulsion you could expect from a flutter kick is 10%. What then would be the MAXIMUM energy you should put into your flutter kick in front crawl? Yes! 10%. More than that and you are wasting energy. Tip: Try to reduce your flutter kick energy to about 5% of your energy output during Front Crawl and see what happens.
One important tip that will greatly help in reducing energy in kicking as suggested by Steve Tarpinian in his book "THE ESSENTIAL SWIMMER" is :
"Keep your kicks small and fast and kick in the slip-stream (i.e. let there not be a wide gap in between your legs and have your toes pointed and close to each
other)"
3. Breathing too much:
The most common problem in learning to swim Front Crawl is NOT breathing. The problem is breathing too much! At most per breath in Front Crawl you will need a mouthful of air and not a lungful of air. The first correction for breathing problems is to take tiny breaths.
Taking tiny breaths doesn't require you to keep your head out of the water. When you head stays in the water, your feet don't sink. When your feet don't sink, they become more propulsive and it becomes easier to breathe. You see, the answer to all of your Front Crawl mistakes is a tiny one."
in fixing them... enjoy !
Some Must Read instructions on getting the "KICK" right
"Swimming on your front, pulling with an alternate, overarm recovery and a pull-push arm stroke and with an alternating leg kick. Breathing to the side.
Basic Problems
* Lifting your head
* Lifting your feet
* Breathing too much
1. Lifting the head to breathe:
Let's review one of Newton's Laws of Physics. "For every action, there is an equal and opposite reaction." If you lift your head to breathe, what is going to happen to your feet? They are going to ( stink! Whoops! ) SINK! Look at the graphic above. See how the swimmer has rolled his head to the side to take a breath, but not lifted his head out of the water. This is exactly how it should look!
2. Lifting the feet to kick:
Your instructor tells you to get your feet up. You think the instructor must know, so you start to kick "up." What happens when you kick "up," is you bend your knee. When you bend your knee, the action causes the leg to pull water forwards, pulling you backwards! Let's talk to Newton again. "Sir Isaac. What can I do to get my feet up when I'm swimming?" His answer: "For every action, there is an equal and opposite reaction." Now where have I heard that before? If you want to get your feet up, kick "DOWN." If you want your feet to sink, kick up!
Now, there are two ways to learn how to make your kick efficient. The easy way for the instructor is to give you a kickboard and to say "practise kicking for a few weeks, and we'll have a look at it then." This is the only way to teach kids how to kick because they don't listen anyway and their coordination is coming along slowly and you want them to use a few calories. The second way to learn how to make your kick more efficient (works better with adults) is to teach them how to kick properly. Tips: Concentrate on the stretch right down to the toenails. Knees tight, but not rigid. Ankles as loose as possible. Toes pointed like a ballerina. Alternate pushing toes down about 4 inches toward the bottom of the pool (then relax that foot, while the other pushes). Rate is about 2 to 6 kicks per stroke. Allow a little roll. If your feet are coming out of the water, then you are kicking up. Your propulsion by kicking air is zero.
Last comment on Front Crawl kick. In a normal Front Crawl stroke the maximum propulsion you could expect from a flutter kick is 10%. What then would be the MAXIMUM energy you should put into your flutter kick in front crawl? Yes! 10%. More than that and you are wasting energy. Tip: Try to reduce your flutter kick energy to about 5% of your energy output during Front Crawl and see what happens.
One important tip that will greatly help in reducing energy in kicking as suggested by Steve Tarpinian in his book "THE ESSENTIAL SWIMMER" is :
"Keep your kicks small and fast and kick in the slip-stream (i.e. let there not be a wide gap in between your legs and have your toes pointed and close to each
other)"
3. Breathing too much:
The most common problem in learning to swim Front Crawl is NOT breathing. The problem is breathing too much! At most per breath in Front Crawl you will need a mouthful of air and not a lungful of air. The first correction for breathing problems is to take tiny breaths.
Taking tiny breaths doesn't require you to keep your head out of the water. When you head stays in the water, your feet don't sink. When your feet don't sink, they become more propulsive and it becomes easier to breathe. You see, the answer to all of your Front Crawl mistakes is a tiny one."
How to Kick in Freestyle Swimming
Excellent video explaining the technique in Freestyle Kicking - The Flutter Kick
How to Kick in Freestyle Swimming
How to Kick in Freestyle Swimming
The Physics of Swimming
Illuminating article discussing the physics of swimming , what causes drag and the techniques of combating drag.
The Five Keys to Swimming
The Five Keys to Swimming
Topics discussed :
Front Quadrant Swimming
Streamline Body Position
Horizontal Body Position
Torso Rotation
Pull / Power Phase and Recovery
Monday, July 20, 2009
what is the best swimming cap and googles to wear ?
Well this, question vexed me for a long time... till I did a little research and found answer...
Remember when buying this kind of stuff be prepared to shell out a little bit more money,
those extra few bucks are worthwhile in getting you a quality product that will do the job..
rather than buying something that would not live up to expectations .....
The best googles considering the price and quality were :
For Adults :
1. AquaSphere Kayenne
http://www.aquasphereswim.com/us/products/kayenne_tnt_wht-slvr.html
These are about 5-8 bucks more than the popular brand Speedo but they are made in
ITALY and worth it. Very comfortable, easy to adjust strap, yes there is a little bit of
fog inside after 30 min of swim ... but it doesnt make a difference for regular use....
and by the way you can wipe it with antifog solution if it is too foggy :
http://www.aquasphereswim.com/us/products/anti_fog.html
I feel Speedo were not so comfy as Aquasphere...
For Kids
1. Seal Kid, Moby Kid or Kaiman Small are also the best eyewear for
kids or adults with smaller faces
The best swim caps considering the price and quality were :
1. Aquasphere Aquaglide Swimcap
Very comfy, adequate protection for ears. Perfectly fits for large head size...
Remember when buying this kind of stuff be prepared to shell out a little bit more money,
those extra few bucks are worthwhile in getting you a quality product that will do the job..
rather than buying something that would not live up to expectations .....
The best googles considering the price and quality were :
For Adults :
1. AquaSphere Kayenne
http://www.aquasphereswim.com/us/products/kayenne_tnt_wht-slvr.html
These are about 5-8 bucks more than the popular brand Speedo but they are made in
ITALY and worth it. Very comfortable, easy to adjust strap, yes there is a little bit of
fog inside after 30 min of swim ... but it doesnt make a difference for regular use....
and by the way you can wipe it with antifog solution if it is too foggy :
http://www.aquasphereswim.com/us/products/anti_fog.html
I feel Speedo were not so comfy as Aquasphere...
For Kids
1. Seal Kid, Moby Kid or Kaiman Small are also the best eyewear for
kids or adults with smaller faces
The best swim caps considering the price and quality were :
1. Aquasphere Aquaglide Swimcap
Very comfy, adequate protection for ears. Perfectly fits for large head size...
Dry Itchy Smelly after using the pool ? Read this...
We all experience the dry and itchyness after using the pool... due to chlorine...
At first, I thought of getting rid of this chlorine using my regular soap but
the darn thing would not go away !!! So after some research I have come with
a comprehensive plan to protect my skin and hair from the harmful chlorine !
It is a real simple plan and has worked wonders !
1. Before entering the pool apply vaseline, body oil or any of your favourite
moisturising cream which your skin will absorb easily. Once your skin pores
are filled with this good stuff , the chlorine molecules to dont have any room in
your pores and effectively your skin is protected by the layer of cream or oil
apply. The same holds true for your hair, if you are not using a swimming cap.
I apply oil to my hair that gets absorbed by my hair which prevents it from
getting DRY and Brittle from chlorine ! If you dont apply oil or any other
protectant to your hair and dont use a cap then atleast, thoroughly wet your
hair before entering the pool. Thats the very least you can do to help prevent
the chlorine molecules Out !
2. After using the pool, you can use any Shampoo that contains the
Chlorine-Buster chemical "Sodium Lauraeth Sulfate" which quickly breakes
chlorine molecules ! Some of these shampoos that do contain
Sodium Laureth Sulfate :
1. Head and Shoulders
2. Aveeno
3. Paul Mitchel only some types
4. TriSwim
5. UltraSwim
6. L'Oreal Kids Shampoo
Apply, this thoroughly on your hair.
3. For removing chlorine of your body, you could use any body wash that
has the Chlorine buster.I use Aveeno which is great, you get 3 big bottles
at costco for a great price of $9.99.
4. Once your done taking of chlorine from hair and body, dry it and use
any good moisturising cream like Aveeno, Lubriderm, Vaseline, Nivea.
This will smoothen your skin and will prevent dryness, itchyness !
This plan has helped me greatly and hope it can work for you too !
Happy Skin makes Happy Swimming !
At first, I thought of getting rid of this chlorine using my regular soap but
the darn thing would not go away !!! So after some research I have come with
a comprehensive plan to protect my skin and hair from the harmful chlorine !
It is a real simple plan and has worked wonders !
1. Before entering the pool apply vaseline, body oil or any of your favourite
moisturising cream which your skin will absorb easily. Once your skin pores
are filled with this good stuff , the chlorine molecules to dont have any room in
your pores and effectively your skin is protected by the layer of cream or oil
apply. The same holds true for your hair, if you are not using a swimming cap.
I apply oil to my hair that gets absorbed by my hair which prevents it from
getting DRY and Brittle from chlorine ! If you dont apply oil or any other
protectant to your hair and dont use a cap then atleast, thoroughly wet your
hair before entering the pool. Thats the very least you can do to help prevent
the chlorine molecules Out !
2. After using the pool, you can use any Shampoo that contains the
Chlorine-Buster chemical "Sodium Lauraeth Sulfate" which quickly breakes
chlorine molecules ! Some of these shampoos that do contain
Sodium Laureth Sulfate :
1. Head and Shoulders
2. Aveeno
3. Paul Mitchel only some types
4. TriSwim
5. UltraSwim
6. L'Oreal Kids Shampoo
Apply, this thoroughly on your hair.
3. For removing chlorine of your body, you could use any body wash that
has the Chlorine buster.I use Aveeno which is great, you get 3 big bottles
at costco for a great price of $9.99.
4. Once your done taking of chlorine from hair and body, dry it and use
any good moisturising cream like Aveeno, Lubriderm, Vaseline, Nivea.
This will smoothen your skin and will prevent dryness, itchyness !
This plan has helped me greatly and hope it can work for you too !
Happy Skin makes Happy Swimming !
Friday, July 17, 2009
How to Protect your hair while swimming
This article from hairlossexperts sheds light on the hidden dangers of not protecting your hair adequately while using swimming pool loaded with chemicals and tips on circumventing damage to your hair.
Some quick tips on protecting your hair :1. Use swimming cap if you find an easy fit one. I plan to buy
Aquasphere Glide Silicone cap :
http://www.amazon.com/Aqua-Sphere-Glide-Silicone-Swim/dp/B000EOPCDC
2. Rinse your hair before entering pool and if possible
rinse every 30 minutes of using the pool.
3. This is the best tip : if not using cap apply coconut oil,
or baby oil or your favorite conditioner which will repel
chlorine from sticking to your hair... I apply this all the
time and it works like magic !
4. After using pool rinse your thoroughly for few minutes !
5.You can try chlorine removing shampoos like : TRISWIM
or ULTRASWIM Shampoo available at local drug stores. I
got one at CVS pharmacy for 5.99$... works great !
The article below covers following :
How Swimming Can Damage Your Hair ?
How To Protect Your Hair Whilst Swimming ?
http://www.hairlossexpert.co.uk/protect-hair-swimming.html
Happy Hair, Take care !
The Mr Smooth Free Console
The Mr Smooth Free Console from swimsmooth.com that needs email
registration. Remember this desktop software can be installed only up
to two PCs.
This a great way of closely watching freestyle stroke, rotation, kick
breathing, pull, push techniques from 6-7 different angles.... Great job
from swimsmooth.com for making this thing so easy....You guys rock !
I am excited to see your DVDs.
http://www.swimsmooth.com/console.php
registration. Remember this desktop software can be installed only up
to two PCs.
This a great way of closely watching freestyle stroke, rotation, kick
breathing, pull, push techniques from 6-7 different angles.... Great job
from swimsmooth.com for making this thing so easy....You guys rock !
I am excited to see your DVDs.
http://www.swimsmooth.com/console.php
Leg Kick In The Freestyle Stroke from swimsmooth.com
Leg Kick In The Freestyle Stroke from swimsmooth.com
These guys give an incredible detail of how to kick right
with animation and practical videos.
Happy Kicking !
http://www.swimsmooth.com/kick.html
These guys give an incredible detail of how to kick right
with animation and practical videos.
Happy Kicking !
http://www.swimsmooth.com/kick.html
Thursday, July 16, 2009
Freestyle Swimming Tutorial Videos
1. Efficient Swimming from Dave Scott
Dave give a wonderful explanation of techniques involved in swimming effectively
2. Swimming: How to Correct Faults by Dave Scott
Dave explains the most common faults in swimming freestyle and methods to correct them.
2. A study of the freestyle stroke by Jamie Shaules
Jamie studies the freestyle stroke of Ian Thorpe's techniques
3. How to Swim Freestyle Stroke by JimmyDShea
Jimmy brings out the reason and efficacy in using proper
techniques in freestyle.
4. One more useful freestyle tutoring videos :
5. Alexandar Popov - one of the best swimmers technique
6. Detailed discussion on Bilateral breathing :
http://www.tritalk.co.uk/forums/viewtopic.php?p=198290&highlight=#198290
Dave give a wonderful explanation of techniques involved in swimming effectively
2. Swimming: How to Correct Faults by Dave Scott
Dave explains the most common faults in swimming freestyle and methods to correct them.
2. A study of the freestyle stroke by Jamie Shaules
Jamie studies the freestyle stroke of Ian Thorpe's techniques
3. How to Swim Freestyle Stroke by JimmyDShea
Jimmy brings out the reason and efficacy in using proper
techniques in freestyle.
4. One more useful freestyle tutoring videos :
5. Alexandar Popov - one of the best swimmers technique
6. Detailed discussion on Bilateral breathing :
http://www.tritalk.co.uk/forums/viewtopic.php?p=198290&highlight=#198290
Welcome to FreeStyle Swimming blog !
Jul 16, 2009
Dear Readers,
Right from my childhood days, I was always fascinated by water ..but for love of commitments
in life never had a chance to realize this fascination. After so many years now, life has offered an
opportunity to do so.
Its been a few months since I picked up free style swimming at my local YMCA . Since, then
I have been training by myself reading resources, watching videos etc. Not that I would not go
to a professional coach, but given my style of my learning and the time I take to catch up,
learning swimming myself with tips and guidance from several sources became a natural choice...
the journey has so far has been a enjoyable one... and hope it will continue to be so till I reach
my goal of becoming an open water Marathon swimmer :) ...
I started this blog, to collect useful information spread across the web related to freestyle
swimming that I have been coming across.. Yes, there is an ocean of information on swimming...
quiet easy to get overwhelmed.... also there is a lot to swimming as an endeavor,
right from training, equipments, physical and mental fitness levels.
Hope this blog can serve as a resource of the inside scoop related to swimming... You will find
tons of tips, drills, discussion/links to best swimming gear and beyond... Hope you will
enjoy it.
Finally, it would not be just on my part, to not dedicate this blog to some Titanic swimmers like :
1. Mihir Sen who swum in seven seas of the five continents and was the first in the world to do
so. more info about this Titan can be found at : http://en.wikipedia.org/wiki/Mihir_Sen
2. Terry Laughlin - for introducing the Total Immersion technique to the
world swimming ... which is based on common sense, laws of physics and
non-wrestling way to learning swimming. Swimming world would have never
advanced and thrived without his ground breaking research books and DVDs.
Terry can be cited as the Einstien of Swimming. Thanks Terry.
3. Ian Thorpe, Dave Scott, Alex Popov and several other known and unknown personalities in the world of swimming.
Readers are welcome to post their thoughts or suggestion or share information.
Thanks, for reading and Happy Swimming !
swimPal
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When you kick correctly, it does not matter 2 or 6 beat kick. Everything is not easy to master. You back should always be flat to reduce drag. Leveling your pelvis might work to get your back flat. Kicking does not matter for the first phase of learning freestyle.