Poor Technique Can Be a Drag

It may seem a strange notion to the novice swimmer, but proper body position is essential to eliminating the drag that slows you down.

Getting the Most from Your Body

The first step in reducing drag is balancing your body so your hips and legs ride as high as your upper body, a position attained through teamwork with your arms, head, and legs.

Keeping your body straight and streamlined is critical. You can do this by concentrating on rolling your body and driving your hips from side to side with each stroke. Think of your stomach as the axis from which your hips rotate from one side to the other. Your hips should never be stationary.

Turning your body on its side lets the water flow by more easily and with less drag than if you allow your body to lay flat. Your head should face straight down toward the bottom of the pool. While you rotate your body, try to keep your head still.

Try this drill and focus on your hip rotation. To do that, as you swim across the pool stop your recovering, or pulling, arm while it's still in the air by your head. Then, hold your arm there and notice the placement of your hips. Continue with a few more strokes then stop and again assess your hip placement.

Reach for It

Studies show its longer strokes, not faster strokes, that make better time. Good swimmers use longer strokes, allowing them to travel further with each stroke.

In Freestyle your fingertips should enter the water first, between the head and the shoulder, slicing the water with the palms at an angle facing outward. Most coaches recommend entering the water no deeper than 12 inches. Begin by flexing the wrist and pulling deep into the water. During the pull, the elbow is slightly bent and held high to hold the water back as you pull forward. Finish your stroke by extending the arm fully while elongating your body to increase speed. The hand should pull way back, past your hip, to your thigh. Follow through with the next stroke by lifting the elbow, with arm and hand relaxed. This drill will help you practice your hand entry, traction and recovery.

You can also hold a kickboard with one hand. Swim with the other arm, stretching it under the board as far as possible, and pulling through. Switch sides with the kickboard and then practice with the other arm.

Go out Kicking

Many people mistakenly believe that a harder kick is a faster kick. Big kicks actually create too much drag, take too long, and use too much energy. A small kick is all you need to balance stroke and maintain proper position.

The kick should compliment the pull, not overpower it. Start with a simple two beat rhythm with two kicks per stroke. Kick from the hips with loose ankles and pointed toes.

Want to go faster? Keep your kicks small but increase the intensity. When swimming a two beat rhythm, the legs should trail at the surface except for a powerful downbeat when the hand opposite the kicking leg enters the water.

Try this drill to perfect your kicking action. Lay on your left side with your left arm stretched under your left ear and your right arm straight along your right side. Kick in this position with your face out of the water to monitor your kick timing and position.

There are dozens of technique tips that can maximize your workout. To effectively utilize every stroke and every kick, review your techniques. You can track your swimming progress with The Swimmers eJournal located at www.all-americanaquatics.com.