How to reduce drag when you swim and swim with better technique!
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- Опубліковано 28 сер 2024
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So on last week’s video we discussed whether two common swimming acronyms - SWOLF (or swimming-golf) and BLABT (stroke correction hierarchy) are beneficial (or harmful) for your swimming, at least when taken too literally and even out of context. Today we’re going to look at the second step in our Stroke Correction Hierarchy to help you make some further gains.
What’s next on the Stroke Correction Hierarchy? That’ll be drag, or rather, how to reduce it!
Unfortunately there is no silver bullet for reducing drag in the freestyle stroke. Common causes include:
1. holding onto your breath which increases buoyancy in the chest cavity and sinks the legs
2. lifting the head too high to breathe which sinks the legs
3. looking too far forwards in the water which sinks the legs
4. crossing over in front of the head which causes the legs to scissor kick apart and sink
5. poor core control allowing the legs to sink and the hips to snake from side to side
tight muscles in the upper back, hips and ankles which cause the legs to sink
A swimmer needs to think of the above link a little checklist - ticking off each one as you analyse your stroke for factors that might be adding to your drag.
Ultimately, you only need to solve one equation to swim well:
Efficiency = reduce DRAG + increase effective PROPULSION
So how exactly did Charles, a half-Iron triathlete knock off 10 minutes over 1500m between session 1 and session 2 of his stroke correction with me? Well, he believed it was all down to my input suggesting he look more down to the bottom of the pool, but if we actually check out his before and after video from a few angles, you’ll see there was a bit more to it than that.
Finally, let’s check out this analysis with Mahesh from just yesterday - it’s a great link between the first two steps in our Stroke Correction Hierarchy - Breathing and Drag - and I hope the tips here today allow you to work through some of your own drag issues this week whilst you wait for step three in the hierarchy.
Thanks for watching - please like and subscribe to our channel - we'd very much appreciate that!
Great video as always.
One swimmer I was helping could not get his legs to the surface, his muscle memory was too well-trained making him swim with sinky legs. What helped him was planting the idea of swimming a lap bending up like a banana. It felt strange to him but it actually got his body flat. The next thing was to get him to focus on nothing else except his heels just breaking through the surface of the water for a lap. Unlearning old incorrect muscle memory is the biggest hurdle for many swimmers.
Some great ideas Graham - similar to what I like to say about stretching through your core like a stick of liquorice, but I'll be sure to reference your banana analogy if I ever feature it - very easy visual - nice job!
I try the banana thing but worried that I am swimming like a banana with my chest down and heels up 😂 but maybe that's better
I try the banana thing but worried that I am swimming like a banana with my chest down and heels up 😂 but maybe that's better
@@TamaEnergy Hi, the position you want is flat. The swimmer I was working with had sinky legs but also he had trouble getting a breath because his head was a bit too far underwater as well. When he 'bent up like a banana' all he was really doing was becoming straight in the water. I always recommend swimmers experiment to find their place in the water. Bend up, bend down, stretch out flat. You will know you have the right spot when your heels can just break the water and it is easy to roll and take a breath because your mouth is clear of the water.
Unlearning incorrect muscle memory really nails it for me... Am pulling myself more taut in the water which lift my legs a bit - lots of core strength and yoga sessions help me to feel how to do it.... But is still have the draggy sea anchor feet from stiff ankles (I am a runner). @swimsmooth Any tips on how to improve ankle flexibility (if this is what I do actually need)?
I self learned free style since last July. I forced myself to breathe both sides. Left side was really hard, compounded with slow cadence as newbie. Now I can comfortably breathe on either side. It is worth the effort.
Definitely. Well done Jenesis!
How u improve the other side ?
@indian3301
Practice practice practice
Trying to duplicate the right side
Paul. Thank you very much for these videos, especially about swimming freestyle and getting my breathing correct. I started swimming last Aug (Aged 64) with breaststroke (If you could call it that). I then began freestyle this February after watching your videos. From the outset, I managed to get my breathing right (Although I still have sinky legs - but getting better) and now swim 400m in 9:00 mins. I have also just completed 134 laps (3.1 km) freestyle and wasn't even breathing hard when I finished. Breathing correctly is the FIRST thing every swimmer should learn.
Thanks for these videos - greatly appreciated.
This is incredible Ian! You've just made my Easter! Well done on that 3.1k!
Rock on Paul! Best swim coach ever!👏
Aww thanks - you’re making me blush ☺️
Excellent video. After watching a video of myself swimming, I realized that I was levering myself out of the water. This video is marvelous.
Really glad it helped 👍
Excellent video as with them all. This is so relevant to what I do with my left hand when I am breathing and cant breath to left side at all so far.
Thanks for the feedback - keep working at it mate!
Awesome Paul - thanks for sharing!! When I first started bilateral breathing, it was VERY weird. But happily now, after just a couple of months, I review this video thinking how odd it is that I wouldn't just bubble-bubble-breath. Naturally created itself with a little bit of effort and not much time! AND yes - my left shoulder (past side of breathing) isn't sore like it used to be!
...from Burlington, ON
Thanks Kurt - hope you're keeping well sir!
Great update to your comment Kurt - really good to hear it!
Thank you Paul, you have always been so helpful. I refer all my athletes and friends to you for swimming help. I have always agreed with your thoughts and so impressed as to how quick you can see the issues with any level of swimmer.
Big thanks Pam - stay tuned for Part 3 landing later today...
This was so helpful. My stroke falls apart while I'm breathing so hopefully these drills will put it back together again
Awesome - really glad to assist!
Paul, Thank you so much for your videos! This one is special for me since it came at perfect timing. Let me explain. On June 10th was invited to participate in a Masters swimming competence here in my city. I said yes (I have been training for a year and a half) so why not!. My problem was I hadn´t swam 100 meters (in competence) for 45 years, so I surfed the YT to find some strategies. Then your videos appeared with the advice of bilateral breathing, which I hadn´t tried in a trial (too risky in my mind). But the argument of getting a rhythm and balancing the body made me click. So I trained in bilateral breathing 2 sessions and went to the trial. With your advice this morning (here in Mexico), I completed the 100-meter 8 seconds above my best mark (because I wasn´t exhausted in the second 50 meters). Thank you so much! See you on your channel! (62 yo swimmer from Monterrey, MX).
You’ve just kick started my Sunday Jose on a very high note! Thanks for letting me know this. That’s a brilliant improvement. Well done. Are you now at a point where both sides feel equally good?
@@swimsmooth I feel I´m in the way. I still have to make a conscious choice, I will incorporate that in my daily routines. I figured that my catch and pull is better from my left side (natural "right breather") than my right pull (less High Elbow Catch) because sometimes it slips. (I´ll try to make a video to find out the reasons). Do you do swim analysis through videos? Thank you so much for your comment and question, I will be following your next videos and reviewing former one´s to find tips and inspiration to keep improving. See you soon!
@@joseluisalatorreh this week's video will be all about the catch, so please stay tuned! I'll be returning to some remote analysis offerings from mid-July - just getting this video series complete first 👍
The problem Mahesh has with his left hand is EXACTLY the same problem I have with my right. Other than using a paddle I would have loved more help on how to fix this issue. I'm very aware of the problem but I've tried for a long time and dont seem able to correct my position. But this was still a great and informative video. Thanks Paul.
Hi Lorraine. Thanks for reaching out. You’ll find further assistance on this matter in the next video in the series with the javelin drill exercise: m.ua-cam.com/video/iuJVX_JuTJA/v-deo.html
Great informative video, as a swimmer I do breathe bilaterally and can definetly identify the benefits of this when swimming open water, also the useful drills to help maintain good alignment in the water and swim with less effort 👍
Really good to hear it works for you 👍
Great video Paul, thank you for sharing. Breathing bilaterally has been a big focus of mine returning to the pool. Still not quite natural for me, but I find a 3/3/2 pattern to be the most comfortable for now.
Good work Andrew! Yes, 3-3-2 is still a great pattern to work with - have you ever tried 3-3-4 out of interest?
@@swimsmooth Hi Paul. I haven’t. I was always an every second stroke to the right breather. After watching the video and hearing you talk about new swimmers having a slower stroke, this made me think maybe mine is slow. When trying to swim fast, every 3rd stroke breathing is a lot easier than when swimming ‘relaxed’.
Let me know what pace you’re swimming at currently and how many strokes per minute you are taking at that pace - counting each hand entry, ie left = 1, right = 2
@@swimsmooth I’m fairly comfortable around the 2:00/100m pace. My Garmin tells me I take 12.6 strokes per 25 metres, but I’m unsure if that is counting each side as one. I’ll count myself when I’m back in the pool this week. Thanks Paul, much appreciated
Appreciate the videos. Some of this is intimidating.
In what sense?
I was expecting you to ask us to comment about what we think the next step would be in the acronym of things to work on when swimming freestyle. So far we have BD. I would say eliminating movements that can potentially injure you which would include a thumb first entry, crossing the centerline. not rotating, etc.
Good point Dave - it's not lining up to be a very easily spoken acronym though is it?! LOL
I recognise myself a lot in the 2 swimmers at the end of the video. I actually think my technique is somewhat better... But still after 1.5 years of practicing 3-4 times a week, I'm still not able to just keep swimming. I wouldn't even care if I'm slow, if i just could keep going. It is 100% related to breathing ( and breathing mechanics), but i just can't seem to fix it, bubble bubble breathing, breathing out more, breathing out less, nose, mouth, it all doesn't seem to do it, my swimming becomes about survival like you said after just one or two lengths. I'm honestly starting to believe that i will never be able to do it. I'm a reasonable breaststroker however. Maybe I'll just have to stick with that in my triathlons
Got any video you can share with me Glenn? Where are you based?
@@swimsmooth no video at the moment. I could try to make one, but it is normally not allowed to film at my pool. I'm from Belgium, i just checked and apparently there is a swim smooth coach in Belgium! I have to admit that I'm getting a bit skeptical... I've paid a lot of money already on 2 different coaches, without much results. My stroke changed, but the endurance didn't follow. But i suppose i can give it another try
I bet you don't feel comfortable in your first two lengths, so it is really not about improving endurance. You need to change the experience of the first two lengths, then you'll notice that the endurance is already there. You already wrote it, it is the survival mode that is the issue. If you cannot relax your mind under water then your body cannot let it go (the air) as well, so you mainly have to work on the psychological/mindset side of things.
Hi, Glenn (if that's your name!), over the last few months, I have worked with a coach to prepare for a sprint triathlon at the end of July (yeah, less than 2 weeks away, gulp!). One thing I did to work on building up from hardly being able to swim 25 yards comfortably to now being able to swim 300 yards (6 laps in a 25 yard pool) with just a quick breath at the wall as I get there and push off (can't do flip turns yet) is this exercise my coach suggested: swim 25 yards (one length) and wait at the wall for 15 seconds while you catch your breath/control your breathing. Then do another length of the pool and wait 15 seconds for your breath. Continue that exercise until you complete 2 laps (4 lengths). The 15 seconds may seem too long, but that's okay. The next time you get to the pool, swim 25 yards and wait at the wall 12 seconds. Continue doing the 12 second pause/breath until you complete your 2 laps. Next time, shorten the wait/catch your breath pause at the wall time to 9 or 10 seconds. Work your way down in seconds until you get to 2 or 3 seconds at the wall before you push off to do the next length. On days that you're tired at the start of the swim, go back to using 4 or 5 seconds at the wall before pushing off instead of 1 to 3 seconds.
It's your training, so you determine the number of seconds to pause/catch your breath and the distance you want to work toward (I randomly chose a 100 yard goal here for explanation purposes). You can also repeat a workout, so say you did 10 seconds on Wednesday and you want to use 10 seconds as your time in your swim workout on Friday before you go down to 7 or 8 seconds; you can do that! This drill/exercise worked for me because it psychologically, emotionally and physically prepared me to spend less time at the wall each workout. I chose 300 yards b/c that's the distance required in the triathlon I'm going to do.
Another thing I did to build endurance was do the 300 yards by alternating a length of breaststroke with a length of freestyle for the entire 6 laps; I was able to do that before I could do 6 laps straight of freestyle. That may be a good way for you to develop endurance too since you're more comfortable with breaststroke than with freestyle (like I am). On race day, I'll be able to remind myself that I can swim 300 yards b/c I've done it in training a few times by now. I anticipate that I'll still be nervous that day, but I'm hoping my logical brain will win out over my emotional brain! If you try the exercise, I wish you the best! 🙂
@@tkenglander6226 I really like the sound of this - thanks for sharing!
I didn't like that video I bloody loved it ♥️ I am responsible for 3.5 million of those watches for JVH 😄 I still can't swim after 13 years of trying and countless triathlon races so all help v much appreciated xxxxxxxxxxxx
Many thanks Alison - did you see the cameo of JVH in the 3rd YT video just out???
Great tips
Many thanks Gav ✌️
Great stuff here, Paul. I am new to swimming (about 5 months now at 48 years old) and am training for a triathlon in the fall. My swim speed is actually ok at sub 1:30/100. Sinking legs is my biggest problem. I have a bodybuilding background and am pretty dense in the lover half. Is it possible for everyone to get into the optimal position with enough work, or will some of us have to deal with a bit of drag due to slightly lower hips and legs? Keep up the good work!
Welcome to the wonderful world of swimming and triathlon Brian! sub-1:30/100m is totally killing it! Wow! Yeah, you're likely to possibly always sit a bit lower based on what you say, but like Charles in the video - working to get your legs up as high as is optimal for you will still be a big improvement and then once you get that wetsuit on...well...!
@@swimsmooth I certainly believe that improvement is always possible. I just watched your cue to retract your shoulder blades, so I plan to try that this morning. Thanks for the in-depth help, Paul. It's gold!
@@brianmchone great - let us know how you go!
So , when should you be turning your head to breathe?
From this I would say as the lead arm is entering the water in front . Or is that too early
Many people find the best trigger is as the advancing lead arm is reaching forward past the head as it is at this point that the body rolls past the flat plane down the long axis of the spine and over to the other side.
Pardon for being slow, but after watching this video I still don't know how to reduce drag. Is the answer to breath to the other side?
Why can’t I find part 1 of this series?
Here you go Tim: ua-cam.com/video/19ANlVogg_Y/v-deo.html - hope you're enjoying!
Great Video Paul!! It really help me!!!
Great! Thanks for letting me know!
I suspect my hips wiggle too much side to side when I swim, increasing drag. How can I reduce this? What drill are there for this?
You'll find the solutions here will help you: m.ua-cam.com/video/iuJVX_JuTJA/v-deo.html
@@swimsmooth Thank you! Need to get the finis paddle to try out!
Loved the Benny Hill parody!
Thanks - classic tune!
@@swimsmooth Are you going to be doing any clinics in the US again?
@@clarks023 yeah just looking at that now - will keep you posted! Where in US would be best?
@@swimsmooth Aloha Paul! My girlfriend Esther and I went to the clinic in Carlsbad. I've attended two there. We live in Hawaii so West Coast would be best (unless your looking into Hawaii). Aloha! Scott
@@clarks023 hey Scott - you know I’d love to get over to Hawaii - will you be there for the IM?
First time I’ve heard upper body tightness as possible cause for sinky legs. I have poor mobility and wonder if this might just be my problem (think my head position is ok)
Any tips?
Flexibility in the upper back, shoulders, hip flexors and ankles can all contribute to a less than favourable body position in the water. On the upper back specifically, if you have some kyphosis (i.e. rounding of the upper back , as many do - certainly minor/mild - from day-2-day office work and even a lot of time on the TRI bars) - Coach Morgan did a great post on this back in 2016 if you want to check it out: www.feelforthewater.com/2016/03/you-and-your-shoulder-flexibilty.html - hope this helps! The key point to remember is don't let your lack of flexibility detract from your enjoyment of swimming, instead, work with it to get the best from your own stroke per the article 👍
@@swimsmooth thank you so much. I’m exactly like the swimmer in the article, - will certainly keep at it 👍🏻 Never heard this problem tried solved by coaches other than «stretch!» which isn’t very encouraging at all.
As an AOS it took a lot of stubbornness just to get to the point of enjoying the learning. Now I’m happy with every incremental improvement. The goal is going long in SPEEDOs! 😅
Australia looks so perfect for swimming/tri. Luckily we’ve got a great Olympic pool up here in Arctic Norway. You should visit some day. Thanks again 😊
@@jm6734 I would LOVE to visit Norway...closest I've come is skiing in Are, Sweden...it was lovely!
@@swimsmooth Yes Sweden is pretty while Norway is spectacular. I’ll be happy to show you around 😊 We’ve got the midnight sun, breathtaking mountains and fjords with beaches up here in the far north. The west coast is also really something.
Like I said in the first video, the back against the wall exercise would help this swimmer. You could also do it on a tumbling matt.
As for thinking outside the box, a friend commented on a forum, that hippy, he thinks outside the box, to which another person commented, I don't think he has ever been inside a box. For me, my favorite stroke is the old over arm side stroke. Only record was set in 1895, so 128 years ago. A swimmer from Great Britain swam 100 yards in 1:02.5. It was dropped from competition prior to the 1900 Olympics, and the much slower breast stroke was added, supposedly because it was more 'gentlemanly' because there was less splashing. Good thing they are no longer alive to see the 50 meter sprint..... I am a pool swimmer only, and indoors, had way too much sun in my younger years. I do swim one length breathing on one side, and the next length breathing on the other side. With the OAS, this is necessary to keep 'wear' on both arms even. It is an uneven cadence stroke, like gallop style.
Curious to know if your "back against the wall" exercise is similar to what Morgan suggested here: www.feelforthewater.com/2016/03/you-and-your-shoulder-flexibilty.html
Love your recollection of OAS! Thanks for sharing!
@@swimsmooth That is close. We always did it in a standing position, and without arms extended. I never considered adding arm extension to the equation. Interesting point in that with arms extended to stream line, how that makes the back arch. I swang on the high bar, and for any pivoting move, body line had to be straight. I am wondering if the swimmer is standing up straight, if there would be any change in the lumbar arch.....
Isn't insufficient body roll a big source of drag?
Too little body rotation can see the hips sway and add drag, but too much can see loss of balance and a scissor kick and increased drag too 👍
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