Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales

Freestyle Made Easy Freestyle is the fastest swimming stroke for humans because of two reasons: Freestyle is the fastest swimming stroke for humans because of two reasons: 1 – “Constant Propulsion” - When swum properly, freestyle is the only stroke which has a constant kicking and pulling phase. 1 – “Constant Propulsion” - When swum properly, freestyle is the only stroke which has a constant kicking and pulling phase. 2 – “Low Resistance” – Again, when swum properly, freestyle produces the least amount of frontal and form drag on a swimmer. 2 – “Low Resistance” – Again, when swum properly, freestyle produces the least amount of frontal and form drag on a swimmer.

Great Freestyle

Side to Side Stroke: Freestyle is swum on the side, not the front. The idea is to swim from ‘side to side, passing across the front.’ Notice the relaxed position of the swimmer’s neck and head. Freestyle is swum on the side, not the front. The idea is to swim from ‘side to side, passing across the front.’ Notice the relaxed position of the swimmer’s neck and head. The kicking drill - is to kick on your side, one arm up, one arm down, one eye in the water and one eye out of the water, then breath from the top side of your mouth. KICK HARD AND FAST! The kicking drill - is to kick on your side, one arm up, one arm down, one eye in the water and one eye out of the water, then breath from the top side of your mouth. KICK HARD AND FAST!

Head position - down When the swimmer breaths, only one eye should be out of the water. When the swimmer breaths, only one eye should be out of the water. When not breathing try and see the tips of the toes kicking through the bottom of the goggles. When not breathing try and see the tips of the toes kicking through the bottom of the goggles. Lower head position reduces frontal drag. Lower head position reduces frontal drag. Lower head position opens the thoracic spine allowing greater range of motion and reducing impingements. Lower head position opens the thoracic spine allowing greater range of motion and reducing impingements.

Kicking and Balance: Notice the swimmer’s kick - she is concentrating on kicking back, to take advantage of the stretch reflex action and provide stability and balance to her stroke. It is important not to lay too far on the back or front. Try to stay right up on the side. Notice the swimmer’s kick - she is concentrating on kicking back, to take advantage of the stretch reflex action and provide stability and balance to her stroke. It is important not to lay too far on the back or front. Try to stay right up on the side. The kicking drill – Try to catch the balance in your finger tips. Start this kicking drill using 25’s or shorter distances, to help catch the balance using higher speeds. The kicking drill – Try to catch the balance in your finger tips. Start this kicking drill using 25’s or shorter distances, to help catch the balance using higher speeds.

Kicking Most significant difference in USA Men’s swimming between 2000 and Most significant difference in USA Men’s swimming between 2000 and Rick Demont – Uni. of Arizona. Rick Demont – Uni. of Arizona. Swim with short fins + 6 beat kick! Caitlin McCLatchey – Caitlin McCLatchey – 10 x 200 free – 2:50 (HR 140 – 180) + 3 x 100 kick – 2:00 1:24/1:20/1:13 Kate Zeigler – World Champ’s Kate Zeigler – World Champ’s 400 Free – 800 Free introduced kick tempo change from 2 beat to ‘soft’ 6 beat kick to ‘hard’ 6 beat kick. International standard? International standard? 2000 meter kick sets alternate days 100’s – start at 1:30 and descend 50’s – start at 42 and descend Best? 100’s – 1:04 Thorpe and Klim 50’s – 27.8 Popov 50’s – 27.8 Popov Kicking in warm up? 1300 swimmers in 20 lanes 65 swimmers per lane

High Elbow Catch Entry then Catch Entry then Catch Absolutely critical the swimmer has good shoulder rotation to allow a high elbow catch. Absolutely critical the swimmer has good shoulder rotation to allow a high elbow catch. Finger tip entry, then High elbow catch. Finger tip entry, then High elbow catch. Drills – dog paddle rolling from side to side. Apple picking. Side to side. Single arm. Drills – dog paddle rolling from side to side. Apple picking. Side to side. Single arm.

Finger Tips down Do NOT press on the top. Wait, then catch... when the fingers are pointing down. Do NOT press on the top. Wait, then catch... when the fingers are pointing down. Fingers pointing to the bottom of the pool through out the stroke is critical. Fingers pointing to the bottom of the pool through out the stroke is critical. Sliding out at the top of the stroke and slicing across on the in-sweep are the most common faults and can cause serious overuse injuries. Sliding out at the top of the stroke and slicing across on the in-sweep are the most common faults and can cause serious overuse injuries.

High Elbow Catch

Shoulder Rotation Shoulders should rotate up to 180 degrees! Shoulder rotation reduces frontal drag in the water. Shoulder stress and impingement are also reduced. Stable hips are critical to maximizing the transfer of power across the shoulders when they rotate. Stable hips are products of good core stability and great kicking!

Catch first, then recover The swimmer is initiating the catch of the stroke. Concentrate on ‘catch first’, then start the recovery. The recovery should be ‘long’ stretch the recovery. The swimmer is initiating the catch of the stroke. Concentrate on ‘catch first’, then start the recovery. The recovery should be ‘long’ stretch the recovery. Notice the elbow bend and the internal rotation in the shoulder at the top of the stroke. This is an easy position to get into, IF the swimmer is on their side, but it can cause shoulder soreness, if they are swimming flat on the water. Notice the elbow bend and the internal rotation in the shoulder at the top of the stroke. This is an easy position to get into, IF the swimmer is on their side, but it can cause shoulder soreness, if they are swimming flat on the water.

Head Position Breathing Rotation Entry Fingers down Elbow Catch

Timing: Under the shoulders and over the back What’s timing? Timing is when the hands pass each other. What’s timing? Timing is when the hands pass each other. When one hand is pulling under the body and the other hand is recovering over the water. Where they pass each other, is called the “timing point.” The timing point, is very easy for swimmers to feel and a good visual tool for the coach. When one hand is pulling under the body and the other hand is recovering over the water. Where they pass each other, is called the “timing point.” The timing point, is very easy for swimmers to feel and a good visual tool for the coach.

Optimal Timing ‘Advanced timing’ (400 – 1500 meter events) - The hands pass in front of the head. ‘Advanced timing’ (400 – 1500 meter events) - The hands pass in front of the head. ‘Late timing’ (50 – 100 meter events) The hands pass under the chest and over the back. ‘Late timing’ (50 – 100 meter events) The hands pass under the chest and over the back. ‘Optimal timing’ (100 – 200 meter events) The hands pass under the shoulders and over the shoulders. ‘Optimal timing’ (100 – 200 meter events) The hands pass under the shoulders and over the shoulders. The use of timing drills – creates better balance and stability along with an improved kinaesthetic sense for hand and body position in the water. The use of timing drills – creates better balance and stability along with an improved kinaesthetic sense for hand and body position in the water.

Timing: Under the shoulders and over the back ‘Optimal Timing’ is when the hands pass under the shoulder and over the shoulder. This timing allows the swimmer to generate the most power and transfer momentum from the catch/pull phase of the stroke to the push/roll phase of the stroke. ‘Optimal Timing’ is when the hands pass under the shoulder and over the shoulder. This timing allows the swimmer to generate the most power and transfer momentum from the catch/pull phase of the stroke to the push/roll phase of the stroke.

Timing

Power square - Kayak The transfer of power across the body is critical to generating optimal force (highest force with lowest effort). The transfer of power across the body is critical to generating optimal force (highest force with lowest effort). The use of rotational force along a longitudinal axis generates the most efficient power. The use of rotational force along a longitudinal axis generates the most efficient power.

Push – Roll / Throw - Roll This self descriptive phase is one of the hardest for swimmers to maintain when they get tired! Strong stomach muscles and a well developed powerful kick are critical to helping the swimmer maintain the roll at the end of the race. While the swimmer’s hands are at the top and bottom of the stroke at this phase, it is only the result of good optimal timing earlier in the stroke. The swimmer’s head position is down, relaxed and out of the way of the recovering arm cycle. This self descriptive phase is one of the hardest for swimmers to maintain when they get tired! Strong stomach muscles and a well developed powerful kick are critical to helping the swimmer maintain the roll at the end of the race. While the swimmer’s hands are at the top and bottom of the stroke at this phase, it is only the result of good optimal timing earlier in the stroke. The swimmer’s head position is down, relaxed and out of the way of the recovering arm cycle.

Kayak

Body Line! Long narrow “S” pull – 95% drag force/ 5% lift force Long narrow “S” pull – 95% drag force/ 5% lift force Fingertips to bottom – paddle pointing down Fingertips to bottom – paddle pointing down Shoulder in the ear – recover up the side of the body Shoulder in the ear – recover up the side of the body Surf on the face and chest – don’t lay on the arms! Surf on the face and chest – don’t lay on the arms!

“S” Pull The hand should never pass outside the shoulder line (out sweep) or cut across the belly button (in sweep). The hand should never pass outside the shoulder line (out sweep) or cut across the belly button (in sweep). The sensation of an “S” pull is caused by the rotation of the shoulders during the stroke cycle. The sensation of an “S” pull is caused by the rotation of the shoulders during the stroke cycle.

Straight under water pull

Control the Training Reduce stroke count Reduce stroke count Reduce breathing Reduce breathing Reduce heart rate Reduce heart rate Increase Increase INCREASE POTENTIAL INCREASE POTENTIAL

Thank you This slide presentation can be found at: New South Wales Institute of Sport Web Site