Swimming Technique Lecture Notes

Overview of the Video

• Duration: 20-30 minutes exercise routine
• Goal: Learn at least one stroke that resembles efficient swimming.
• Structure:
  • 100-meter freestyle demonstration
  • 5 key points of freestyle swimming technique
  • 5 common problems
  • Exercises for smoother swimming in 5 steps
  • Giveaway

Theory Basics

Arrow Freestyle Technique

• Definition: Efficient, moderately fast freestyle swimming.
• Key Principle: Minimize extra movements; optimize movements to enhance forward motion.
• Stroke Count: 50 strokes for 100 meters.
• Drills: Catch-up drill to enhance glide and body length.
• Kick Style: 2-beat kick (1 kick per stroke) to conserve energy.

Advantages and Disadvantages

Pros:

• Can be fast with practice.
• Builds endurance over long distances.
• Maintains a constant pace.

Cons:

• Not the fastest technique.
• Takes time and effort to master.

5 Key Points of the Technique

1. Synchronized Movements: Legs and arms must work together. Kick down with the right leg while the right arm pulls.
2. Body Position: Maintain a horizontal position; legs should be straight.
3. Breathing: Quick breaths are essential – breathe faster for improved performance.
4. Arm Movement: Wait for the opposite arm to finish its stroke before moving; ensure arms are efficient.
5. Forward Motion: Aim for a high elbow and vertical forearm; utilize body rotation to pull.

Common Problems in Freestyle Swimming

1. Fast legs instead of a 2-beat kick.
2. Splashing water rather than smooth swimming.
3. Insufficient glide.
4. Balancing issues (maintaining horizontal position).
5. Lack of synchronization between kick and pull.

Exercises to Improve Technique

Focus on One Stroke

• Approach: Slow down and focus on one stroke at a time instead of swimming at full speed.
• Importance: Correcting technique while tired is ineffective.

Five Key Areas to Master:

1. Balance

   • Keep body horizontal; prevent legs from sinking.
   • Glide efficiently by pushing chest down and engaging core.

2. Mobility

   • Shoulder flexibility is crucial for proper arm positioning.
   • Stretch daily to enhance shoulder mobility.

3. Control

   • Resist the urge to kick rapidly; maintain straight knees and pointed toes.
   • Practice with a pull buoy or kickboard to focus on control.

4. Listening

   • Good hand entry and kick sound should be clear.
   • Focus on sensations in the water; feel pressure on feet and leverage with forearms.

5. Coordination

   • Combine previous skills into one cohesive stroke.
   • Push off horizontally, feel water resistance, and kick down simultaneously with the arm pull.

Next Steps

• Aim to coordinate one stroke and one kick successfully.
• Progress to two strokes on each side.
• Learn breathing techniques.
• For advanced goals: focus on underwater kicks and flip turns for competitive swimming (e.g., 100 meters in 1:09 in a 25-meter pool).