Jim FowlieJim FowlieHead Coach Head Coach

New South Wales Institute of SportNew South Wales Institute of SportSwimming New South WalesSwimming New South Wales

Freestyle Made EasyFreestyle Made Easy Freestyle is the fastest swimming stroke for humans Freestyle is the fastest swimming stroke for humans

because of two reasons:because of two reasons:

1 – “Constant Propulsion” - When swum properly, 1 – “Constant Propulsion” - When swum properly, freestyle is the only stroke which has a constant freestyle is the only stroke which has a constant kicking and pulling phase.kicking and pulling phase.

2 – “Low Resistance” – Again, when swum properly, 2 – “Low Resistance” – Again, when swum properly, freestyle produces the least amount of frontal and freestyle produces the least amount of frontal and form drag on a swimmer.form drag on a swimmer.

Great FreestyleGreat Freestyle

Side to Side Stroke:Side to Side Stroke: Freestyle is swum on the side, not the front. The idea is to Freestyle is swum on the side, not the front. The idea is to

swim from ‘side to side, passing across the front.’ Notice the swim from ‘side to side, passing across the front.’ Notice the relaxed position of the swimmer’s neck and head. relaxed position of the swimmer’s neck and head.

The kicking drill - is to kick on your side, one arm up, one arm The kicking drill - is to kick on your side, one arm up, one arm down, down, one eye in the water and one eye out of the water, one eye in the water and one eye out of the water, then breath from the top side of your mouththen breath from the top side of your mouth. KICK HARD . KICK HARD AND FAST!AND FAST!

Head position - downHead position - down When the swimmer When the swimmer

breaths, only one eye breaths, only one eye should be out of the should be out of the water.water.

When not breathing try When not breathing try and see the tips of the and see the tips of the toes kicking through the toes kicking through the bottom of the goggles.bottom of the goggles.

Lower head position Lower head position reduces frontal drag.reduces frontal drag.

Lower head position Lower head position opens the thoracic spine opens the thoracic spine allowing greater range of allowing greater range of motion and reducing motion and reducing impingements.impingements.

Kicking and Balance:Kicking and Balance: Notice the swimmer’s kick - she is concentrating onNotice the swimmer’s kick - she is concentrating on kicking kicking

backback, to take advantage of the stretch reflex action and provide , to take advantage of the stretch reflex action and provide stability and balance to her stroke. It is important not to lay too stability and balance to her stroke. It is important not to lay too far on the back or front. Tfar on the back or front. Try to stay right up on the side.ry to stay right up on the side.

The kicking drill – Try to catch the balance in your finger tips. The kicking drill – Try to catch the balance in your finger tips. Start this kicking drill using 25’s or shorter distances, to help Start this kicking drill using 25’s or shorter distances, to help catch the balance using higher speeds.catch the balance using higher speeds.

KickingKicking Most significant difference in USA Most significant difference in USA

Men’s swimming between 2000 and Men’s swimming between 2000 and 2004.2004.

Rick Demont – Uni. of Arizona. Rick Demont – Uni. of Arizona. Swim with short fins + 6 beat kick!Swim with short fins + 6 beat kick!

Caitlin McCLatchey –Caitlin McCLatchey –10 x 200 free – 2:50 (HR 140 – 180)10 x 200 free – 2:50 (HR 140 – 180)+ 3 x 100 kick – 2:00 1:24/1:20/1:13+ 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 kick400 Free – 800 Free introduced kicktempo change from 2 beat to ‘soft’ 6 beattempo change from 2 beat to ‘soft’ 6 beatkick to ‘hard’ 6 beat kick.kick to ‘hard’ 6 beat kick.

International standard?International standard?2000 meter kick sets alternate days2000 meter kick sets alternate days100’s – start at 1:30 and descend100’s – start at 1:30 and descend50’s – start at 42 and descend50’s – start at 42 and descendBest? 100’s – 1:04 Thorpe and KlimBest? 100’s – 1:04 Thorpe and Klim

50’s – 27.8 Popov50’s – 27.8 Popov

Kicking in warm up? 1300 swimmers in 20 lanes65 swimmers per lane

High Elbow CatchHigh Elbow Catch

Entry then CatchEntry then Catch Absolutely critical the Absolutely critical the

swimmer has good swimmer has good shoulder rotation to allow shoulder rotation to allow a high elbow catch.a high elbow catch.

Finger tip entry, then High Finger tip entry, then High elbow catch.elbow catch.

Drills – dog paddle rolling Drills – dog paddle rolling from side to side. Apple from side to side. Apple picking. Side to side. picking. Side to side. Single arm.Single arm.

Finger Tips downFinger Tips down Do NOT press on the top. Do NOT press on the top.

Wait, then catch... when Wait, then catch... when the fingers are pointing the fingers are pointing down.down.

Fingers pointing to the Fingers pointing to the bottom of the pool bottom of the pool through out the stroke is through out the stroke is critical.critical.

Sliding out at the top of Sliding out at the top of the stroke and slicing the stroke and slicing across on the in-sweep across on the in-sweep are the most common are the most common faults and can cause faults and can cause serious overuse injuries.serious overuse injuries.

High Elbow CatchHigh Elbow Catch

Shoulder RotationShoulder Rotation Shoulders should rotate Shoulders should rotate

up to 180 degrees! up to 180 degrees! Shoulder rotation reduces Shoulder rotation reduces

frontal drag in the water.frontal drag in the water. Shoulder stress and Shoulder stress and

impingement are also impingement are also reduced.reduced.

Stable hips are critical to Stable hips are critical to maximizing the transfer of maximizing the transfer of power across the power across the shoulders when they shoulders when they rotate.rotate.

Stable hips are products Stable hips are products of good core stability and of good core stability and great kicking!great kicking!

Catch first, then recoverCatch first, then recover The swimmer is initiating the catch of the stroke. Concentrate The swimmer is initiating the catch of the stroke. Concentrate

on ‘catch first’, then start the recovery. The recovery should on ‘catch first’, then start the recovery. The recovery should be ‘long’ stretch the recovery.be ‘long’ stretch the recovery.

Notice the elbow bend and the internal rotation in the shoulder 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 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 the swimmer is on their side, but it can cause shoulder soreness, if they are swimming flat on the water.soreness, if they are swimming flat on the water.

Head PositionHead PositionBreathingBreathingRotationRotation

EntryEntryFingers downFingers downElbow CatchElbow Catch

Timing: Under the shoulders and Timing: Under the shoulders and over the backover the back

What’s timing? Timing is when the hands pass What’s timing? Timing is when the hands pass each other.each other.

When one hand is pulling under the body and the When one hand is pulling under the body and the other hand is recovering over the water. Where other hand is recovering over the water. Where they pass each other, is called the “timing point.” they pass each other, is called the “timing point.” The timing point, is very easy for swimmers to feel The timing point, is very easy for swimmers to feel and a good visual tool for the coach. and a good visual tool for the coach.

Optimal TimingOptimal Timing ‘‘Advanced timing’ (400 – Advanced timing’ (400 –

1500 meter events) - The 1500 meter events) - The hands pass in front of the hands pass in front of the head. head.

‘‘Late timing’ (50 – 100 Late timing’ (50 – 100 meter events) The hands meter events) The hands pass under the chest and pass under the chest and over the back.over the back.

‘‘Optimal timing’ (100 – 200 Optimal timing’ (100 – 200 meter events) The hands meter events) The hands pass under the shoulders pass under the shoulders and over the shoulders.and over the shoulders.

The use of timing drills – The use of timing drills – creates better balance and creates better balance and stability along with an stability along with an improved kinaesthetic improved kinaesthetic sense for hand and body sense for hand and body position in the water.position in the water.

Timing: Under the shoulders and Timing: Under the shoulders and over the backover the back

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

TimingTiming

Power square - KayakPower square - Kayak

The transfer of power The transfer of power across the body is across the body is critical to generating critical to generating optimal force (highest optimal force (highest force with lowest force with lowest effort).effort).

The use of rotational The use of rotational force along a force along a longitudinal axis longitudinal axis generates the most generates the most efficient power. efficient power.

Push – Roll / Throw - RollPush – Roll / Throw - Roll This self descriptive phase is one of the hardest for swimmers This self descriptive phase is one of the hardest for swimmers

to maintain when they get tired! to maintain when they get tired! Strong stomach musclesStrong stomach muscles and a and a well developed powerful kickwell developed powerful kick are are criticalcritical to helping to helping the swimmer the swimmer maintain the rollmaintain the roll at the end of the race. While at the end of the race. While the swimmer’s hands are at the top and bottom of the stroke 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 at this phase, it is only the result of good optimal timing earlier in the stroke. The swimmer’s in the stroke. The swimmer’s head position is down, relaxedhead position is down, relaxed and out of the way of the recovering arm cycle.and out of the way of the recovering arm cycle.

KayakKayak

Body Line!Body Line! Long narrow “S” pull – 95% drag force/ 5% lift forceLong narrow “S” pull – 95% drag force/ 5% lift force Fingertips to bottom – paddle pointing downFingertips to bottom – paddle pointing down Shoulder in the ear – recover up the side of the bodyShoulder 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” PullS” Pull

The hand should The hand should never pass outside never pass outside the shoulder line (out the shoulder line (out sweep) or cut across sweep) or cut across the belly button (in the belly button (in sweep).sweep).

The sensation of an The sensation of an “S” pull is caused by “S” pull is caused by the rotation of the the rotation of the shoulders during the shoulders during the stroke cycle.stroke cycle.

Straight under water pullStraight under water pull

Control the TrainingControl the Training

Reduce stroke countReduce stroke count Reduce breathingReduce breathing Reduce heart rateReduce heart rate Increase Increase INCREASE POTENTIALINCREASE POTENTIAL

Thank youThank youThis slide presentation can be found at:This slide presentation can be found at:

New South Wales Institute of Sport Web SiteNew South Wales Institute of Sport Web Sitewww.nswis.com.au