Are You a Torpedo or a Barge?

In the last year I've become a triathlete and have consequently spent some time in the pool--wrestling with my density (physical, mind you) and my barge-like swimming style. Recently I've found some training insights that have made a huge difference in my in-the-water ability. I asked Haydn Woolley of FutureDreams Swimming in New Zealand if he'd contribute to this website some of the ideas that have helped me in my quest for improved swimming speed / efficiency. He's obliged. If you are like me this article will teach you an important fundamental of swimming technique and change the way you think about swimming forever. Don't be afraid to alter what you are currently doing. The following will ultimately help you RELAX in the water. Remember, when you're relaxed you'll swim faster! Take it away, Haydn…

Haydn's Quick Fix

Every week that passes I see more and more swimmers who come to me for stroke correction and 95% will exhibit the same common faults. The good news for most of us is that these faults are relatively easy to correct once they are properly understood. And, once corrected swimming improves right away. One of these faults revolves about a commonly discussed concept in swimming, that of body position.

The Point to Grasp

Your body position either effectively streamlines you--making you faster--or creates drag--slowing you down. Here you will discover how it affects your swimming and what to do about a common, and fixable problem if you discover it is a component of your current swimming style.

Body Position

Terry Laughlin has a concept you may have heard of--downhill swimming--that fits in nicely with much of what we at FutureDreams strive to instill in our students with technique based programs and corrective swimming drills.

Downhill Swimming is an analogy for the sensation you get when your body is properly aligned in the water. This position minimizes the drag created by your body moving through the water.

Consider two forces acting on your body--gravity and buoyancy. Proper body position works with both forces so that we can minimize wasted energy while accomplishing our activities. On dry land there are 2 ideal body positions that minimize muscular effort and allow you to completely relax--either perfectly horizontal or standing straight upright. Anywhere in-between results in extra tension in some part of our bodies, more muscular effort and a higher energy cost and that is simply not efficient. In the water, while swimming freestyle, maximizing bouyancy improves our velocity because it allows us to remain on the horizontal plane. Efficient. Relaxed.

The Problem

Consider a torpedo--sleek, streamlined, fast--it slices through the water with very little wake and with very little power required to propel it. Now, shift its center of mass aft so that the nose pops up and the tail hangs lower in the water. Right away, and with only a mind's eye vision you know that it will slow down, leave a bigger wake and likely veer off course. Some of us swim this way. Head position is often the root of this problem.

Swimming an efficient freestyle requires a body roll which affords our "vessles" greater hydrodynamics, allows a longer reach and provides for regular breathing. Problem is, rolling to the side when correctly balanced (horizontal) leaves our head underwater…where it's hard to breathe.

Most of us react to this uncomfortable feeling by lifting our heads to breathe which drops our hips and legs well below the surface, negating our sleek, torpedo-like body position. Now, we're not horizontal and not relaxed either. Consequently, we can't swim as fast and we tire more quickly.

The Solution

The best drill to correct this is something we at FutureDreams call Six-Kick. This is simply just side kicking where you rotate from side to side with one arm stroke cycle to help pivot you around. Do this drill with FINS, as they will help you relax (which is elemental to effective learning).

Six-Kick, Change–Freestyle

Kick on one side in your breathing position for 6 kicks (one arm in front and one arm resting by your hip) and then roll to the other side using one freestyle arm-cycle to pivot you. Keep your body and head facing the wall while on your side, rolling only your head to breathe and not your body to maintain the horizontal balance.

Ensure balance during the pivoting action initiated by the arm cycle by keeping your ear down on your shoulder and very relaxed. Your body's natural inclination is to lift your head for air but since this compromises your streamline learn to feel relaxed with your head down and under the water on your side.

Concentrate on staying very long and straight while kicking in this side position.

Pull Buoys & Wetsuits Show Up This Weakness

The concept of body position explains to a large extent the reason why a pull buoy or a wetsuit will feel much faster. Your body position is automatically higher and more balanced when either of these 2 devices are used. This should imply that we train by planning sets of alternating intervals with & then without the pull buoy with the aim of maintaining the better body position even after taking the pull buoy away. We should use pull buoys in training only to simulate the higher body position it affords and become familiar with that correct feeling. Nonetheless, avoid becoming reliant on swimming aids!

Summary

If you know you have problems with your breathing right now then you can almost be certain your head is the cause and the above drill will help to make you more aware of it. You need to become accustomed to this downhill swimming feeling accompanied by the rolling action of rotating only on your long axis when you breathe. When you are successful with this, your swimming will improve dramatically. Until then lay off the pace and gain a feel for the water first by doing slow or slightly up tempo drilling instead of repeating the same old wrong movement patterns again and again. Have a friend comment from the side or get yourself a good coach. You should feel the changes taking effect right away.

Hold your technique to the death–ingrain only the most efficient neural movement patterns with perfect practice.

Cheers, and remember: always relax,

Haydn Woolley, FutureDreams Swimming

about Haydn Woolley

Haydn is a former Pro Triathlete with a 15-year history in New Zealand & International Swimming. He completed the 1997 Auckland Ironman swim in an unofficial world record time of 43:30 and came off the bike 2nd, 7 minutes ahead of Lothar Leder who set his own world record just months before.



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