1. The three most important components of swimming are TECHNIQUE, TECHNIQUE & TECHNIQUE.
2. Train to swim short distances well (Practice skills over 25's and 50's)
3. Practice does not make perfect, it makes GOOD or BAD. Perfect practice makes perfect. What you do when you train will determine what you do when you race.
4. Learn to swim slowly before you swim fast.
5. Relax - the more you tense up, the more you will sink.
6. Swim quietly and feel the water.
7. Slice through the water don't plough through it. Think streamline.
8. Seek the path of least resistance.
9. Find the path of most resistance (what??).
10. Learn to balance, align and stabilise your body first. Then everything else will become easier.
First half of 'Laws of Freestyle' from Swim Week:
1. Never cross the centre line (Imaginary centre line drawn from head to toes)
2. Your head is your steering wheel, where it goes your body follows. Keep your head still, position it forward and down.
3. Fingers are always below the wrist, the wrist is always below the elbow throughout he stroke cycle. Keep a high elbow position throughoutthe stroke.
4. Power is generated from the hips and torso. Rotate from side to side cutting through the water like a warship not a barge.
5. Don't think of pulling the water towards you. Instead learn to anchor your hands, wrists and forearms 'holding onto' the water, moving your body past your fixed hand position. Wrist is firm throughout.
Laws of Freestyle Part 2 - from swimweek
6. Use your leg kick to balance your stroke, keeping the kicks small and within your body's range. Imagine you are swimming in a tube that is rough on the inside - if you swim too wide then you will scratch yourself (!)
7. Never look back.
8. Roll on your side when breathing - do not try and lift your head out of the water
9. Your hand enters the water thumb and index finger first (angled between 30-45 degrees). Looking from the front, it enters halfway between the tip of your shoulder and the tip of your nose. Looking from the side, it enters halfway between the wrist and elbow of your opposite arm.
10. The power of freestyle is generated in the push phase of the stroke and not the catch phase. Keep your hands under your body in this push phase of the stroke.
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This from B.B.:
"To quote my coach:
Good to see you this morning. I took you 'back to basics' with your breathing and it and I think you did well for a first attempt (the odd mouthful notwithstanding). Please let me know if you have any joy at your local pool..
I think it was time very well spent. I have seen stunning changes in peoples stokes (including my own) after breathing has been altered to allow fuller and deeper more rhythmic breaths. You should be as comfortable with your breathing when swimming as you are when riding.
I think the 'push and glide-exhale' through your mouth will help you a lot, it will become second nature after a while. Although not a specific 'drill' it is a vital exercise, to achieve rhythmic explosive breathing.
Remember to exhale powerfully as you push off, this is easier in a regular pool as you can explode off the wall and exhale with equal vigor. Empty your lungs fully while maintaining the streamlined glide. As your speed slows take your first stoke and first breath, then continue swimming, breathing bi-laterally. "
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This from SimBil 12/01/11
"Swimming too high in the water. A lot of beginners do that as they are uncomfortable being further away from an easy breath. Need to get the hand entry right - slightly downwards not flat out ahead, and relax into a deeper swimming position. Can only really do it when you have the confidence and the skill to breath well and have a good flat body position".
TriSport Fetch: Jules' Rules
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SummaryJules R's swimming rules (taken from his sojourn to La Santa)This article is owned by GregP |
| Recent Updates | User | Comments |
|---|---|---|
| Jan 2011 | GregP | Added SimBil's post about swimming too high in the water. |
| Aug 2009 | GregP | |
| May 2009 | GregP | Added B.B.'s breathing notes. |
| Jan 2009 | GregP | No change - just bouncing to the top of article list. |
| Dec 2008 | GregP | |
| Sep 2008 | GregP | Laws of Freestyle Part 2 added. |
| Sep 2008 | GregP | Added 'First laws of freestyle'. |
| Sep 2008 | GregP | Article created |