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The next time you swim try the test set below. The idea is to run an experiment to find what might be holding you back with your swimming - excessive drag or a lack of propulsion.
Some swimmers have lots of propulsion but also lots of drag, others have low drag but little propulsion whilst great swimmers have low drag AND great propulsion. Use this session to identify where you lie on this continuum and get started improving your stroke.
Drag Vs. Propulsion
Swim the set below straight through. If you know your CSS pace per 50m, add 5 seconds to it and use that as your cycle time. So if your CSS is 2:00/100m (1:00 /50m) then set off each 1:05 aiming to get about 5 seconds rest between each swim.
Set 1: 8 x 50m with a pull buoy (no kicking)
Set 2: 8 x 50m normal freestyle
Set 3: 8 x 50m normal freestyle but with paddles (no pull buoy)
What you should do next depends on how things felt: If Set 1 felt easier than Set 2 then swim Set 4a below, otherwise swim Set 4b.
Set 4a: This suggests you have high drag in your stroke.
Swim 2 x 100m focusing on long straight legs with big toes tapping as they pass and eyes looking down.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Set 4b: This suggests a low drag profile negatively affected by too much buoyancy at the rear from the pull buoy (the same would be the case when wearing a wetsuit).
Swim 2 x 100m thinking about pulling yourself along a rope and minimising your kicking effort.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Then if part 3 felt easier than part 2, swim set 5a below, otherwise swim set 5b.
Set 5a: This suggests your catch may need some fine tuning and may be the cause of low sinking legs, i.e. pushing down on the water at the front of the stroke.
Swim 2 x 100m (no pull buoy) as 15m scull #1 then 85m freestyle focusing on tipping the finger-tips down at full reach to initiate the catch and avoid pressing down on the water.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Set 5b: This suggests your catch and pull through is quite ineffective and you tend to pull through with a straight arm rather than bending at the elbow
2 x 100m (no pull buoy) as 15m Doggy Paddle drill then 85m freestyle focusing on bending the elbow like Becky and pressing the water backwards.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Swim Smooth!
Some swimmers have lots of propulsion but also lots of drag, others have low drag but little propulsion whilst great swimmers have low drag AND great propulsion. Use this session to identify where you lie on this continuum and get started improving your stroke.
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| Great swimmers like Michael Phelps have low drag AND great propulsion. |
Drag Vs. Propulsion
Swim the set below straight through. If you know your CSS pace per 50m, add 5 seconds to it and use that as your cycle time. So if your CSS is 2:00/100m (1:00 /50m) then set off each 1:05 aiming to get about 5 seconds rest between each swim.
Set 1: 8 x 50m with a pull buoy (no kicking)
Set 2: 8 x 50m normal freestyle
Set 3: 8 x 50m normal freestyle but with paddles (no pull buoy)
What you should do next depends on how things felt: If Set 1 felt easier than Set 2 then swim Set 4a below, otherwise swim Set 4b.
Set 4a: This suggests you have high drag in your stroke.
Swim 2 x 100m focusing on long straight legs with big toes tapping as they pass and eyes looking down.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Set 4b: This suggests a low drag profile negatively affected by too much buoyancy at the rear from the pull buoy (the same would be the case when wearing a wetsuit).
Swim 2 x 100m thinking about pulling yourself along a rope and minimising your kicking effort.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Then if part 3 felt easier than part 2, swim set 5a below, otherwise swim set 5b.
Set 5a: This suggests your catch may need some fine tuning and may be the cause of low sinking legs, i.e. pushing down on the water at the front of the stroke.
Swim 2 x 100m (no pull buoy) as 15m scull #1 then 85m freestyle focusing on tipping the finger-tips down at full reach to initiate the catch and avoid pressing down on the water.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Set 5b: This suggests your catch and pull through is quite ineffective and you tend to pull through with a straight arm rather than bending at the elbow
2 x 100m (no pull buoy) as 15m Doggy Paddle drill then 85m freestyle focusing on bending the elbow like Becky and pressing the water backwards.
Then 200 or 300m continuous freestyle maintaining this focus over a longer distance.
Swim Smooth!
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