Have you ever watched someone swim who looks smooth in the water and thought, after stating a few silent choice words regarding how much you hate them for making it look effortless, “How the heck do they do that?” No worries, you are not alone! My objective through these articles will be to give you a few concepts to focus on during your workouts. Remember that Michael Phelps did not learn his amazing technique in one day, so please be patient with yourself. It’s amazing how easy it is to form bad habits and how challenging it can be to break them. Consistency is key!
Key Concept: Body position
The key to a smooth and efficient swim stroke is to establish and maintain correct body positioning in the water. The issue many swimmers experience is that their legs naturally sink. This seems to be linked to muscle mass. Men typically have this problem. Sorry guys! If your legs are sinking, your body position is diagonal in the water which creates an unnecessary amount of drag. To counteract the Sinking Leg Syndrome you need to press your chest into the water. Here are some things to think about:
1.) Resist the urge to bury your head when you are trying to press your chest into the water. Your head should be in a neutral position on top of the water with your eyes looking down. They can look slightly forward if that prevents you from burying your head.
2.) We’re simply trying to establish proper posture in the water, so I’m going to give you the same advice my grandma gives me when I fall prey to the swimmer shoulder slump, keep your shoulders back! Some people find that simply thinking about keeping their shoulders back will automatically press their chest into the water.
Drill: Kicking on stomach with hands at side
I am not very creative with some of the drill names, so the explanation of the drill is in the title for this one.
1. I want you to kick on your stomach while keeping your hands along your sides. Things would be so much easier if we didn’t have to breathe, but if you feel the need for oxygen you can lift your head or turn it to the side for a breath.
2. While doing number 1, think about pressing your chest into the water. This should bring your hips up naturally.
3. Keep your head in a neutral position. Look down. Looking forward when you swim will cause your hips to sink and create drag
Bonus Tip: People who have incorrect body positioning with sinking legs in the water will often develop the habit of bending their knees while kicking.
Here’s the reason: Your heels should nip the top of the water when you kick but if your legs are sinking below the surface, due to incorrect body position, the only way your heels can find the surface is for your knees to bend. By bending your knees your legs think they’ve developed an awesome solution to your Sinking Leg Syndrome, but the only thing they’ve done is facilitate the development of a new bad habit.
Here’s the fix: Once you are able to get your body to a horizontal, instead of diagonal, position in the water think about keeping your legs straight and toes pointed. Now, I realize that some of you overachievers will take my “straight leg” comment to the extreme, so I caution you against turning into Frankenstein with your rigid straight leg kicks. Your legs should not be stiff nor should your knees bend. The appropriate kicking technique is often described as having “soft” knees during the kick. So, focus on keeping your legs straight but avoid locking your knees.
Game Plan for Improvement: DON’T THINK ABOUT MORE THAN ONE THING AT A TIME!!! That’s more like an order than a request. Here’s a quote to help you remember this concept:
“Inch by inch life’s a cinch. Yard by yard life is hard.”
Improving your swimming is much easier if you think about it inch by inch instead of yard by yard. Swimming is a very technical sport that provides you with an overwhelming number of things to think about. However, the only way to master a skill is to think about and practice one thing at a time. For example, here’s a logical order to practice the skills I’ve discussed above:
1. Look at bottom when your face is in the water.
2. Press your chest into the water with your shoulders back.
3. Kick with straight legs.
See you in the pool! :)
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