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| Notice my relaxed arm :) |
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| One goggle in, one goggle out! |
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| I used to play water polo, which uses head up freestyle |
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| Do NOT breathe under your arm, like shown in the photo above. |
Tuesday, January 20, 2015
Freestyle!
Technique- arm, leg, breathing
Your pull in freestyle swimming gives you the most forward motion. Although, some swimmer's kick is faster than their pull. We call them kickers because they are good at kicking. If they're good at pulling then we call them pullers. Two strokes are called a cycle.
Starting off, one arm lowers, just a tad bit, as your palm and forearm catches the water and gets ready for the pull. The pull motion should have your elbow higher than your hand, and your hand pointing towards the body center then downward. A semicircle is created while pulling; it starts at the rib cage and ends in front of the chest.
Starting off, one arm lowers, just a tad bit, as your palm and forearm catches the water and gets ready for the pull. The pull motion should have your elbow higher than your hand, and your hand pointing towards the body center then downward. A semicircle is created while pulling; it starts at the rib cage and ends in front of the chest.
During the pull, your palm moves backward through the water, then underneath your body at the beginning, then at the side of your body at the end of the pull. As your arms alternate, the recovery begins. While your arm recovers, it should be relaxed, hanging below your elbow-- your hand moves forward, with your fingers trailing downward, just above the surface of the water. In the middle of the recovery, one shoulder is rotated forward into the air while the other is pointing in the opposite direction to avoid drag.
Now that is how you do the freestyle pull! Visit Nathan Adrian | Freestyle Stroke - Swim Technique to further examine the freestyle pull.
For the lower portion of the freestyle, flutter kick is the most common kick used. It usually only provides a small amount of speed, but it helps your body to float and stay horizontal. So always kick, it's very important! The legs move alternately, with one leg kicking downward while the other leg moves upward.
See Nathan Adrian | Freestyle Kick - Swim Technique for more information on freestyle kicking!
Breathing is also super important in the freestyle stroke because it connects with the timing of the stroke. If your timing is off, swimming will become much harder. Breaths are taken through the mouth by turning your head to the side, at the beginning of the recovery. At the end of the recovery, your head rotates back, and points down and forward again when the recovered hand enters the water. Swimmers breathe out through mouth and nose until the next breath.
Take a look at Freestyle Swimming Technique – Breathing | Feat. Nathan Adrian for more information on breathing!
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| My breath in this photo isn't perfect, as you can see. Only half of my face should be showing. |
See Nathan Adrian | Freestyle Kick - Swim Technique for more information on freestyle kicking!
Breathing is also super important in the freestyle stroke because it connects with the timing of the stroke. If your timing is off, swimming will become much harder. Breaths are taken through the mouth by turning your head to the side, at the beginning of the recovery. At the end of the recovery, your head rotates back, and points down and forward again when the recovered hand enters the water. Swimmers breathe out through mouth and nose until the next breath.
Take a look at Freestyle Swimming Technique – Breathing | Feat. Nathan Adrian for more information on breathing!
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| Here is a better photo of taking a breath. |
Freestyle Swimming Technique – Breathing | Feat. Nathan Adrian
https://www.youtube.com/watch?v=po_mfZ5LUVo
Tips and juicy secrets
The moment you've all been waiting for!
Juicy, JUICY SECRETS!
Here, you'll find tips and secrets based on what I've learned about freestyle.
Many swimmers aren't as dedicating into swimming as much as I am, which means they are sometimes lazy and don't always try at practice.
TIP #1: ALWAYS TRY at practice, even when sets are difficult because eventually, all your hard work will pay off! Also, don't worry about being called a 'try-hard' because later on you'll know that you can swim faster than them ;)
TIP #2: Try to focus on one problem at a time when you are fixing your stroke technique, and build into it. Later on, you'll swim great, naturally!
TIP #3: When your head is submerged into the water, always look down at the bottom at the pool to ensure a straight body position.
TIP #4: When breathing, always keep one goggle in, and one goggle out of the water. Basically, just tilt your head to the side instead of lifting your entire head out of the water...that causes drag and late timing!
TIP #5: When recovering from your pull, always make sure you have a high elbow in the air. When pulling, always have a high elbow catch so that you can pull more water. High elbows are the key!
TIP #6: When kicking freestyle, remember to kick from your hips, NOT your knees and ankles. Also, kick in a tiny whipping motion, but not too big!
TIP #7: ALWAYS do your underwater kicks, and NEVER breathe in and out of the flags and before the first pull after a flip turn!! These little details will affect your races. Just by not breathing in or out of the flags can possibly get you from 2nd place to 1st place!
TIP #8: Enter with the tip of your fingers, NOT the sides, or your palm!
TIP #9: Always finish your pull, from head to hip.
TIP #10: Relax your arm during the recovery and keep it close to your body.
SECRET #1: When you workout the upper body portion of freestyle, you should feel a pain mostly in the back part, near your under arm muscle. If you feel most pain in your biceps or triceps, that is a signal telling you that you are pulling incorrectly!
SECRET #2: When you workout the lower body portion of freestyle, you should feel your body working out the thigh muscles of your body. If you feel like your calves are getting a workout while freestyle kicking, refer to tip #6.
SECRET #3: You ought to have body rotation while swimming freestyle to ensure smooth swimming strokes. When rotating, imagine yourself reaching your arm out to something in front of you.
SECRET #4: When coming up after a flip turn, use your opposite hand that you are facing in to pull your first stroke. For example, when you turn and face to the right, pull with your left hand first and vice versa. This helps with the reduction of drag.
SECRET #5: While swimming; imagine yourself extending out to something infront of you. This helps me and I hope this helps you too!
SECRET #6: Use your shoulders to let the hand enter as far forward as possible. Swimmers use their shoulders all the time! That is why it's so wide ;)
SECRET #7: DON'T bend your knees too much while kicking! All you need is a slight bend :)
SECRET #8: DON'T kick too much out of the water! If your whole foot comes above the surface, try to kick lower into the water.
SECRET #9: Breathing out through the nose may help prevent water from entering your nose.
I hope you all love these tips and secrets! If you have any questions, comment below and I'll do my best to answer! :)
Wishing you the best,
Amanda Le
Juicy, JUICY SECRETS!
Here, you'll find tips and secrets based on what I've learned about freestyle.
Many swimmers aren't as dedicating into swimming as much as I am, which means they are sometimes lazy and don't always try at practice.
TIP #1: ALWAYS TRY at practice, even when sets are difficult because eventually, all your hard work will pay off! Also, don't worry about being called a 'try-hard' because later on you'll know that you can swim faster than them ;)
TIP #2: Try to focus on one problem at a time when you are fixing your stroke technique, and build into it. Later on, you'll swim great, naturally!
TIP #3: When your head is submerged into the water, always look down at the bottom at the pool to ensure a straight body position.
TIP #4: When breathing, always keep one goggle in, and one goggle out of the water. Basically, just tilt your head to the side instead of lifting your entire head out of the water...that causes drag and late timing!
TIP #5: When recovering from your pull, always make sure you have a high elbow in the air. When pulling, always have a high elbow catch so that you can pull more water. High elbows are the key!
TIP #6: When kicking freestyle, remember to kick from your hips, NOT your knees and ankles. Also, kick in a tiny whipping motion, but not too big!
TIP #7: ALWAYS do your underwater kicks, and NEVER breathe in and out of the flags and before the first pull after a flip turn!! These little details will affect your races. Just by not breathing in or out of the flags can possibly get you from 2nd place to 1st place!
TIP #8: Enter with the tip of your fingers, NOT the sides, or your palm!
TIP #9: Always finish your pull, from head to hip.
TIP #10: Relax your arm during the recovery and keep it close to your body.
SECRET #1: When you workout the upper body portion of freestyle, you should feel a pain mostly in the back part, near your under arm muscle. If you feel most pain in your biceps or triceps, that is a signal telling you that you are pulling incorrectly!
SECRET #2: When you workout the lower body portion of freestyle, you should feel your body working out the thigh muscles of your body. If you feel like your calves are getting a workout while freestyle kicking, refer to tip #6.
SECRET #3: You ought to have body rotation while swimming freestyle to ensure smooth swimming strokes. When rotating, imagine yourself reaching your arm out to something in front of you.
SECRET #4: When coming up after a flip turn, use your opposite hand that you are facing in to pull your first stroke. For example, when you turn and face to the right, pull with your left hand first and vice versa. This helps with the reduction of drag.
SECRET #5: While swimming; imagine yourself extending out to something infront of you. This helps me and I hope this helps you too!
SECRET #6: Use your shoulders to let the hand enter as far forward as possible. Swimmers use their shoulders all the time! That is why it's so wide ;)
SECRET #7: DON'T bend your knees too much while kicking! All you need is a slight bend :)
SECRET #8: DON'T kick too much out of the water! If your whole foot comes above the surface, try to kick lower into the water.
SECRET #9: Breathing out through the nose may help prevent water from entering your nose.
I hope you all love these tips and secrets! If you have any questions, comment below and I'll do my best to answer! :)
Wishing you the best,
Amanda Le
Monday, January 19, 2015
Technique- flip turn, body movement
The front crawl uses the tumble turn, now called a flip turn. It is used to reverse the direction in a small amount of time.
Above is a video of the girls 13-14 50 yard freestyle event. It shows a flip turn after 25 yards so that the girls can quickly reverse and continue swimming.
Watch Freestyle Flipturn Technique Video | Feat. Ryan Lochte to get a better view on the flip turn!
The position of your body during freestyle swimming is very important. Your shoulder of the recovering arm should always be higher than the shoulder of the pulling arm. This makes the recovery way easier, in other words, you'll feel super smooth in the water! While one shoulder is out of the water, it lessens drag, and when it falls, it helps the arm catching the water. As other shoulder rises, it aids the arm at end of the pull to exit the water.
See Freestyle Swimming Technique - Body Positioning | Feat. Nathan Adrian for a better view on body positioning!
Watch Freestyle Flipturn Technique Video | Feat. Ryan Lochte to get a better view on the flip turn!
The position of your body during freestyle swimming is very important. Your shoulder of the recovering arm should always be higher than the shoulder of the pulling arm. This makes the recovery way easier, in other words, you'll feel super smooth in the water! While one shoulder is out of the water, it lessens drag, and when it falls, it helps the arm catching the water. As other shoulder rises, it aids the arm at end of the pull to exit the water.
See Freestyle Swimming Technique - Body Positioning | Feat. Nathan Adrian for a better view on body positioning!
Freestyle Swimming Technique - Body Positioning | Feat. Nathan Adrian
https://www.youtube.com/watch?v=6gKlM8n0uwA
How to Swim Freestyle
How does freestyle move?
- The face-down swimming position allows for a good range of motion of the arm in the water
- The above-water recovery of the stroke reduces drag
- The alternating arms also allows some rolling movement of the body for an easier recovery
- The alternating arm stroke makes for a relatively constant speed throughout the cycle.
Freestyle swimming is basically circling your arms forward in alternation, and kicking your feet up and down, about a foot apart (flutter kick).
Above is a video I have uploaded for you, with the help of my mentor Coach Joe Lileikis. It demonstrates one of many freestyle drills called catch-up drill. This drill helps you work on body alignment - long and horizontal, from the arm, down through the shoulder and side, all the way to your feet. Catch-up also helps with the timing of breath, delaying the start of the pull until the body is in a good position.
Another freestyle drill is the fingertip drag. As your arm comes out of the water on the recovery, drag the tip of your fingers on the surface of the water, along the side of your body, from your hip to your armpit, before reaching forward and starting the next pull. For me, I also use this drill to help keep my elbows high.
If you want to focus on only one side of your body, use one arm swimming.
These three drills are the main drills I would use to help my freestyle technique.
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| Make sure your head is down before you pull! (as shown above) |
Another freestyle drill is the fingertip drag. As your arm comes out of the water on the recovery, drag the tip of your fingers on the surface of the water, along the side of your body, from your hip to your armpit, before reaching forward and starting the next pull. For me, I also use this drill to help keep my elbows high.
If you want to focus on only one side of your body, use one arm swimming.
These three drills are the main drills I would use to help my freestyle technique.
Sunday, January 18, 2015
History and Developments
- Olympic swimming started from racing in the sea to racing in the pool.
The first four olympic competitions were held in open water.
- Mediterranean Sea 1896
- Seine River 1900
- artificial lake 1904
- Mediterranean Sea 1906
A 100 meter pool was built for the 1908 Olympics, which was placed in the center of the main stadium's track and field oval.
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| Paris 1900 http://www.toptenz.net/top-ten-surprising-sports-actually-olympics.php |
- Electronic timing
The 1912 Olympics was held in Stockholm harbor, and marked the beginning of electronic timing.
- Swimmers wore full body suits until 1940; new improvements in design (water resistance)
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| 1912 wool/cotton http://www.qmul.ac.uk/olympics/playing_a_part/olympics_1912/ |
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| 1940 nylon http://www.fastcompany.com/1826866/how-swimsuits-evolved-wool-dresses-exotic-itsy-bitsy-bikinis |
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| Modern swimsuits/kneeskins (left: TYR tracer B series, right: Speedo LZR) |
- Better pools were made to make swimming easier; proper pool depth, elimination of currents, increased lane width, energy-absorbing lane lines and gutters.
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| pool measurements http://en.wikipedia.org/wiki/Swimming_(sport) |
- Longer pools were created for the Olympics
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50 meter pool (London)
https://www.flickr.com/photos/sumofmarc/6963964647/ |
- Marked lane lines indicate 15 meters.
| marks 15 meters http://swimswam.com/competitor-lane-lines-official-lane-lines-usa-swimming-2016/ |
- Swimmers dove from pool walls to diving blocks.
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| 1908 Olympics http://en.wikipedia.org/wiki/Swimming_at_the_1908_Summer_Olympics_%E2%80%93_Men's_200_metre_breaststroke |
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| Modern Olympic blocks http://www.wired.com/2012/07/olympics-physics-swimming-starting-blocks/ |
- The tumble turn (flip turn) was used to swim back in the opposite direction.
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| Flip-turn invented by Tex Robertson http://triathlon.competitor.com/2013/10/training/coach-debate-do-triathletes-have-to-flip-turn_43283 |
Because of better training techniques and new developments, times have been dropping over the years.
In Ancient times, rock paintings of people swimming were found in the Cave of Swimmers nearby Wadi Sura, Egypt. More paintings were found later in the years.
In the early modern era, Leonardo da Vinci made drawings of lifebelts. In 1587, Everard Digby wrote a swimming novel, stating that humans could swim better than fish. In the 1600s to 1700s, more books were written that described the art of swimming, such as, The Art of Swimming by Melchisedech Thevenot and Kleines Lehrbuch der Schwimmkunst zum Selbstunterricht by Guts Muts.
Swimming became a competitive sport in the 1830s in England. In 1844, a swimming competition was held in London between two Native Americans and British competitors. The British used the traditional breaststroke, while the Native Americans used the front crawl. The front crawl was used by people in the Americas for years, but the British haven't discovered it yet. In 1908, the world swimming association Fédération Internationale de Natation Amateur (FINA) was created. FINA administers international competition in aquatics.
Sunday, January 11, 2015
Basics of Freestyle
Why is freestyle called freestyle? This stroke allows us to swim freely in our own style. It is also known as the front crawl.
If you were to swim any freestyle event, you would be able to swim freely with any stroke: butterfly, backstroke, breaststroke, or freestyle. Although competitors can do whatever they please during the freestyle stroke, it is not common to see someone doing dog paddle, or sidestroke during a race or competition. This stroke is usually the fastest and is also the most common and has longer distances, such as 1500 meter or the 1650 yard swim.
These are the freestyle events that are swum in a 50 meter, 25 meter, or 25 yard pool:
If you were to swim any freestyle event, you would be able to swim freely with any stroke: butterfly, backstroke, breaststroke, or freestyle. Although competitors can do whatever they please during the freestyle stroke, it is not common to see someone doing dog paddle, or sidestroke during a race or competition. This stroke is usually the fastest and is also the most common and has longer distances, such as 1500 meter or the 1650 yard swim.
These are the freestyle events that are swum in a 50 meter, 25 meter, or 25 yard pool:
- 50 m freestyle
- 100 m freestyle
- 200 m freestyle
- 400 m freestyle (500 yards for short course yards)
- 800 m freestyle (1000 yards for short course yards)
- 1500 m freestyle (1650 yards for short course yards)
- 200 m freestyle relay
- 400 m freestyle relay
- 800 m freestyle relay
Younger swimmers (8 years old and younger) have the option to swim a 25 yard/meter freestyle event.
If rules are broken, the swimmer will get disqualified (DQ). The main rules:
If rules are broken, the swimmer will get disqualified (DQ). The main rules:
- The wall has to be touched at every turn and finish.
- Any part of the swimmer must be above water at any time, except for the first 15 meters after the start and every turn.
- The swimmer cannot push off the bottom, or hang on the wall, or pull on the lane lines during the course of the race.
- False starts are not allowed
- In individual medley (IM) or medley relay events, the freestyle portion is the front crawl only.
Saturday, January 10, 2015
Just Add Water
Hi All!
I've created this swimming blog as my IBMYP Personal Project. I will tell you the little tips and secrets of freestyle swimming that not many people know! Also, some videos for some guidance.
The IBMYP Personal Project requires one of the Areas of Interation (AOI) in addition to Approaches to Learning (ATL). The AOI form the basis of the MYP and should be at the core of the teaching of all subject groups. They contribute to an education resulting in global awareness, international understanding and an appreciation of cultural diversity. There are five AOI: ATL, Community and Service, Human Ingenuity, Environments, and Health and Social Education. ATL is the area in which you take responsibility for your own learning and "how to learn best."
My Personal Project focuses intently on one AOI: Health and Social Education; the area where you investigate personal, global, and societal issues and healthy decision-making. This blog will inform others in drowning situations or if you just want to improve your technique.
What does 'Just Add Water' mean? The expression is pretty much self explanatory. Say mythically, If water (h2o) is added to mermaids on land, they would instantly turn into mermaids. Mermaids cannot be mermaids without water. Now in swimming terms, 'Just Add Water' is just as similar, except the swimmers are like the mermaids. Swimmers cannot be swimmers without water. 'Just Add Water!'
Wishing you the best,
Amanda Le
I've created this swimming blog as my IBMYP Personal Project. I will tell you the little tips and secrets of freestyle swimming that not many people know! Also, some videos for some guidance.
The IBMYP Personal Project requires one of the Areas of Interation (AOI) in addition to Approaches to Learning (ATL). The AOI form the basis of the MYP and should be at the core of the teaching of all subject groups. They contribute to an education resulting in global awareness, international understanding and an appreciation of cultural diversity. There are five AOI: ATL, Community and Service, Human Ingenuity, Environments, and Health and Social Education. ATL is the area in which you take responsibility for your own learning and "how to learn best."
My Personal Project focuses intently on one AOI: Health and Social Education; the area where you investigate personal, global, and societal issues and healthy decision-making. This blog will inform others in drowning situations or if you just want to improve your technique.
What does 'Just Add Water' mean? The expression is pretty much self explanatory. Say mythically, If water (h2o) is added to mermaids on land, they would instantly turn into mermaids. Mermaids cannot be mermaids without water. Now in swimming terms, 'Just Add Water' is just as similar, except the swimmers are like the mermaids. Swimmers cannot be swimmers without water. 'Just Add Water!'
Wishing you the best,
Amanda Le
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