Most of you know how to swim Freestyle, so we will begin by looking at a video that will tell us how NOT to swim freestyle. Common Freestyle Mistakes.
Head Position:
Freestyle - Head Position
Breathing:
Let's first take a look at some common breathing mistakes.
Take a look at Bob Bowman's video on breathing technique. In case you don't know who Bob Bowman is... He's been Michael Phelps' Coach since Phelps was 11 years old. Here is a longer version of the same video, although it isn't as good looking at the first video. However, skip ahead to 1:06 on this video, and you'll learn some more useful tips from the Pro. Here is how Nathan Adrian breathes. Now pause Adrian's video at 1:08, and tell me if you see anything that is similar in this picture? When Nathan Adrian breathes, does he keep one side of his face inside the water (as if he were it on a pillow made out of pure water).
Kicking:
Nathan Adrian's Freestyle Kick - Swim Technique
Freestyle - Narrow Flutter Kick
The race starts at 2:45. Take a look at this video and let me know if there is anyone NOT kicking as fast they can. After seeing how the professionals kick, how will you be swimming from now on during practice and your competitions?
Top freestyle FLUTTER KICK MISTAKES
Arm Stroke:
Nathan Adrian | Freestyle Stroke - Swim Technique: Are the armpits dry as he recovers? Dry armpits are VERY IMPORTANT on the recovery as they ensure that you are swimming freestyle on your side, rather than flat on your chest (which makes your body move through the water like a tugboat). Does it look like he is going to climb out of the pool with one arm during the catch? Take a look at Cullen Jones, Michael Phelps, and Takeuchi and see how easy these swimmers move through the water by keeping a nice high elbow and dry armpit. Are they swimming a hands opposite freestyle or catch up style?
The importance of a wide hand entry (meaning that the hand enters the water at the shoulder line, or wider, and then extends towards the wall) can mean the difference between first and last place. First look at just the first few seconds of this video to see what happens when your hand crosses the shoulder line and goes towards the midline. Is this swimmer moving straight towards the wall like a torpedo or side to side like a snake?
Now take a look at the Master and let me know if the shoulder line is where you want your hands to enter the water and initiate the pull?
Michael Phelps Underwater Freestyle View
*Want to get closer to the wall? Simply reach for it after your hand enters the water!
If you extend your arm like this, then you can eventually end up swimming as efficiently as this swimmer. Or this swimmer... and even this one. *Question! Do all of these swimmers have dry armpits on the recovery? Do you see how it all begins with the Sharkfin? Hmm...Coincidence?
Now take a look at the Master and let me know if the shoulder line is where you want your hands to enter the water and initiate the pull?
Michael Phelps Underwater Freestyle View
*Want to get closer to the wall? Simply reach for it after your hand enters the water!
If you extend your arm like this, then you can eventually end up swimming as efficiently as this swimmer. Or this swimmer... and even this one. *Question! Do all of these swimmers have dry armpits on the recovery? Do you see how it all begins with the Sharkfin? Hmm...Coincidence?
Proper Hand Entry
An essential skill to master is proper hand entry. A good hand entry means that your hand enters the water like a spear. Kind of like when this javelin touches the floor. That means that from your elbow to your fingertips you maintain a straight line (a slight bend of the wrist is fine), and enter the water like a thrown spear. The goal is to slice into the water, make our bodies long and fast, and have our hand be in a position that is ready to begin pulling water. The best hand entry for freestyle is the flat hand entry. Notice how the swimmer's hand enters the water like a spear before fully stretching his arm out in the water. This helps him get into the speedboat position faster than fully stretching his hand out in the air and then entering his hand into the water.
If you were to enter the water with a pinky entry, or a thumb entry, then you would end up wasting precious time and energy moving your hand and wrist into a hand position that is ready to pull water; which is why we avoid swimming like this. These types of entries may even cause shoulder problems, so that is why we avoid swimming like this.
Early Vertical Forearm "High Elbow":
Many swimmers don't know this, but there are different ways of pulling underwater in Freestyle! Say What?... Yup, go ahead and take a look.
High elbow catch freestyle swimming: I personally do not teach the "Straight arm pull". In fact, I tell all my swimmers to avoid this type of pull because it takes too long to complete a single stroke, causes a significant amount of drag, and I have yet to see modern Olympic swimmers use this Technique. The High elbow is the technique virtually all great Freestylers use!!! Just look at the the following three olympians, Cesar Cielo, Ian Thorpe and Matt Targett.
For a more detailed explanation about the Early Vertical Forearm, hear what Karlyn Pipes has to say. Try to bear through when the athlete uses the machine. Even through we don't have this type of equipment, she still mentions some useful tips throughout the videos.
Faster Freestyle Swimming: Part 1. Hand Placement: How to properly set up the stroke
Faster Freestyle Swimming: Part 2. Fingertip Orientation: High Elbow Catch
Watch ONLY the Fish Smasher Drill in the next video "AKA High Elbow-Snap Scull". Does the hand pull back in an almost straight line? Do you see the high elbow form just outside the shoulder line as the swimmer pulls? Does it look like they are going to climb out the pool with just one hand?
Freestyle - Simple Catch Practice: Notice how the elbow barely moves outside the shoulder line and stays near the surface of the water during this catching drill.
The Styles of Freestyle
Shoulder Driven Freestyle
When watching the Hip Driven Freestyle in the upcoming video, keep in mind that it is just another name for the 75% catch up freestyle.
When watching the Shoulder Driven Freestyle, Do the hands move opposite to each other? What line do they enter on? Does the swimmer stretch out to the wall (like in catch up) or does he immediately go into the catch? You can ignore the Body Driven Freestyle for right now (It's essentially a Shoulder Driven Freestyle but with the hips and shoulders moving more in unison and it is used in the last few meters of the race due to its high energy demand). You will also notice that this swimmer has a straight arm recovery, as opposed to a high elbow, which is fine. Rather than focus on the one thing that is different, Focus on the things that remain the same for a good freestyle stroke (Dry Armpit, entering and pulling on the Shoulder Line, Flat hand entry, High Elbow, etc.) We will be practicing the Shoulder Driven Freestyle with a high elbow, like the last swimmer in the "Dough Boys" video below.
Coach Mike Bottom explains the Hip, Shoulder, and Body Driven Freestyles
Shoulder Driven from The Three Styles of Freestyle
Shoulder Driven Freestyle Drills
Use a Weight Belt to Improve Freestyle Body Position!
Head Up Free - Shoulder Driven Freestyle
Shoulder Driven Drill- Head up Freestyle with "The Dough Boys"Kick & Dip - Shoulder Driven Freestyle
Shoulder Driven at the Olympics!
See if you can spot those swimming with the straight arm recoveries from those with the high elbow recoveries. Do you see anyone swimming with a catch up style? Also, how many breaths did Manaudou take? The answer is given by the commentator after 3:46.
Florent Manaudou Wins Men's 50m Freestyle Gold -- London 2012 Olympics
----------------------------------------------Catch Up Freestyle (Front Quadrant Freestyle)
Full Catch up with Shinji Takeuchi
75% Catch up with Olympian Jono Van Hazel: What kind of Freestyle does he swim at 2:24?
Take a look at Park (Lane #6), in the 2012 Olympic 400 meter freestyle. He appears to be the only one swimming 75% catch up freestyle (the aerial views offer the best chance to see it). Everyone else is swimming Hybrid Freestyle, which appears to be the preferred style for middle and long distance events among modern olympians. However, Parks' style obviously works because he actually MADE IT to the Olympics with a 75% catch up freestyle. Do you see anyone swimming shoulder driven or full catch up in the first few 100's? Hmm.. Why is that? Hint: one style of freestyle burns out your energy very quickly.
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Hybrid Freestyle
Michael Phelps' Hybrid Freestyle
Hybrid In Action!
2008 Beijing Olympic Swimming Men's 4 x 100m Freestyle Relay: This one is a really good race to see Hybrid Freestylers against Shoulder Driven Freestylers. What type of freestyle is the Australian swimming that beats Phelps at the beginning of the race? Can you see the only American to swim shoulder driven freestyle in this race?
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