Posted by Glenn Mills
on Mar 14, 2008 08:05AM
Kara Lynn Joyce’s freestyle like you’ve never seen it before!
In GO SWIM FREESTYLE WITH KARA LYNN JOYCE, Olympic silver medalist and American record holder Kara Lynn Joyce shares the key focus points that she uses to develop her awesome freestyle technique. Kara Lynn’s six focus points work for every level of swimmer – novice to elite – and you can start to apply them immediately, next time you go to the pool. The extraordinary swimming footage of Kara Lynn, combined with clear, step-by-step instruction, will help take your freestyle to the next level.
• Discover Kara Lynn’s 6 key focus points for fast freestyle.
• Learn WHY each key point is important, and HOW each one will help you go faster.
• Each focus point is illustrated from multiple angles – side, head-on, below, and rear – and from above and below the surface.
• Slow-motion and freeze-frame footage allows you to zoom in on key moves and really SEE how to do them.
• Use Kara Lynn’s favorite drills to practice each key element…or just GO SWIM! The 6 simple focal points will help you improve, even without drills.
Bonus section includes full-speed and slow-motion footage of starts and turns, breakouts, finishes, and Kara Lynn’s favorite drills, and what equipment she uses.
KARA LYNN JOYCE is one of the most talented sprinters in history. As a freshman at the University of Georgia, she captured NCAA titles in the 50 and 100 free, then went on to win the 100 free at the 2004 US Olympic Trials and to earn two relay silver medals at the Athens Olympics. In 2007, Kara Lynn finished her NCAA career with 18 championship titles, including a four-year sweep of the 50 and 100 freestyles, and was named Outstanding Swimmer of the Meet for a second consecutive year. Kara Lynn is a current American record holder in the four relay events. She is a 3-time medalist in world-championship competition, and was national champion in the 50 free in 2006. She lives in Atlanta, where she trains with Jack Bauerle, head coach for the 2008 US women’s Olympic swim team.
GO SWIM FREESTYLE WITH KARA LYNN JOYCE was written, filmed, and produced by the team of GLENN MILLS, a member of the 1980 Olympic Swim Team, and BARBARA HUMMEL, veteran of two Olympic Trials and currently a coach and World Top-Ten Masters swimmer.
I think Kara Lynn Joyce is a superb swimmer. She clearly focus on a strong kick (don't know how many pounds is she wearing on that kick set), although she doesn't use a "wide entry" she clearly pulls very wide and the whole timing of her stroke is perfect. Awesome swimmer.
Kara Lynn Joyce is fantastic from any point of view ;-).
However, does anybody know which is the background music?
Because I very like it and I would like to listen it everyday, even better in the swimming pool or jogging.
Bye, and congratulations to the video director, also the Roland Schoeman music is good.
I think we all agree that Kara Lynn is an outstanding swimmer. What strikes me the most of her video, are her focus points and I will try to leave a comment on each one of them:
I still have to go over and over and over the DVD...then practice a lot in order to "dig deeper". The part that I really like about her balance focus point is the one that points out the importance of balancing the kick and the pull (which I think is kind of a forgotten coordination in swimming)....how is it that one can achieve that balance being a 6 beat kicker?...that's the question I am trying to answer to myself.
Any help is more thna welcome
Well I am not a sprinter, nonetheless I really have my doubts if hypoxic training is THAT beneficial. I realize that we are talking of hundreds of a second and obviously it works well for Kara Lynn.
What I have experienced is that I get more fatigued if I hold the breath for that long (35 mts.) and that it doesn't compensate for "less resistance" do to less breathing...so in this one I will take Tom Jagger's advice: breathe more.
if you're going to breathe more, you better be able to breathe as well as Tom. Don't forget that Tom's stroke probably doesnt degrade like mine does when he breathes. Now the question is... Does yours?
Hey guys...back to the DVD, which I find beautiful!!!
Focus point #3: Take advantage of all the angles.
I think that the message is very clear and she is referring to literally take advantage of all the angles in order to hold as much water as possible.
My "problem" with this focus point is that I have changed my stroke mechanics (includes angles) so many times that I think I should work and develop more the one I currently have and with which I feel comfortable (not as wide as hers and the elbow not as high).
Also stroke mechanics go along with the endless discussion on swimming propulsion theories (drag and lift forces, whirlpool propulsion, action/reaction etc.) and I don't want to get into that. She clearly "pushes water back" and it works really well for her.
One thing that she mentions and that I have really experienced in my swimming is when she says that a high elbow allows her to apply more preassure to the water...it really does make a lot of difference...just do the single arm freestyle drill (non stroking arm out in front) at different levels of "elbow height" and you will notice the difference.
nobody is arguing against your point Tomas...Just a little levity that all... I was justing pointing out Glenn's response to your entry of "instinctively natural for me". The man has seen his fair share and done his fair share of elite swimming, just trying to keep us grounded and humble. Or am I way off on this?
Humor is a very important part of swimming. You're right on wiken. Man... if we couldn't keep some levity in this sport... we'd all go crazy looking at that silly line huh? I actually really appreciate that Tomas is posting things in a way that mean something to HIM! This is a major change from years ago, and I do appreciate it.
I love that you're searching and experiencing things so deeply. It really is why we do what we do... not to compare our products or the athletes to others... or to quote what coach A said... but rather... how does this information help YOU in YOUR swimming.
OK... enough seriousness here... did you hear the one about the backstroker who couldn't count? ;)
As I was practicing a low breath, I recalled Kara Lynn's "sprint breathing", particularly when she says that the need for breathing comes mainly from CO2 buildup, and therefore the need to exhale.
I always exhale but my rationale was completely different...I thought that if you hold your breath and your lungs are full with air, you inevitably will be creating resistance because you will need to drag all that buoyancy.
So...one never stops learning.
This really comes very natural to me. I have been an advocate for soft swimming as a prerequisite to FAST swimming. It was Popov's former coach, Mr. Touretski, from whom I first got the idea and soft swimminf as Kara Lynn says, forces you to really concentrate on your swimming and all the stuff going on.
For me the biggest challange from "soft swimming" is getting under control all the little things that FAST swimming is built on...and quite frankly is almost impossible....drills will help you with the most difficult movements.
Well, I have been working on the balance focus point, specifically on balancing the pull with the kick. I don't know if I have this concept all messed up but it seems almost impossible to balance those to...as Karlyn says I put the "umph" on the front and looking at Kara Lynn DVD it seems very much the same...she has an impressive and powerful pull.
So, Kara Lynn, if you are out there maybe you can shed some light on this one...if not maybe someone else out there can help me with this.
So far I have only seen the footage of Kara Lyn on the snippet Glen put onto the site but it really is a must get for me. I love the angle of her catch and elbow position, very early and very high.
Love, love,love it.
I would like to thank you for posting the clip on the Site of Kara swimming front crawl. my daughter is a good standard club swimmer but is primarily a breatstroker. However her frontcrawl stroke is getting quicker. Being able to view Kara in action she was able to see were improvements could be made to her stroke. Last weekend at a sprint meet she took 2.5s off her 100m fc time (from 1.08.5 to 1.06 dead)and all this from the video clip. She also took 10s off her 100m fly time. She was within a hand touch of beating one of the county borough elite swimmers in the 100m fc.
To see the confidence now oozing from her when she has returned to training is a joy for any parent. Hopefully before the end off the year she will be in the county elite squad as well.
One thing is strange though. In the chapter "Swim soft to go fast" you can hear Kara Lynn say that she is using the 6 beat kick right? around min. 2:00 if I recall and @ 2:20 you can see her swim 2 beat kick almost the hole lengh so what's the meaning ? Is she 2 beat kicking when swimming soft?
Also I noticed swimming slow means swimming catching up almost. Front quadrant to it's extent. How can it be related (enhance) with fast swimming as we never encounter this mouvement during fast stroke ? Catch up is a drill that we never do anymore because it's never connected with the stroke itself. Go figure...
Alx...I think she uses a soft 6 beat kick even when swimming soft...in fact the whole purpose of swimming soft is to concentrate on all the things that she needs to concentrate and one that she stresses the most is the balance between the kick and the pull...she works a lot on her balance (horizontal, symetry and kick/pull balance).
When she swims soft, she is not catching up. She works a lot on her full extension of the arms on every stroke she takes.
We found this DVD helpful for young age group swimmer new to the sport who was/is struggling with balance in free. The concept of "slowing it down" to get it right was also very helpful to a very competitive young swimmer who loves to race in practice. Good long term for success in the sport but near-term he needs to slow it down to get it right first. Also very good example, as noted elsewhere, of high elbow and wide pull. This is helpful for many masters, too.
When I started doing that high elbow catch I ended up with biceps tendinitis a couple days after. I feel terrible because I had to stop swimming about a month ago because of that and now I have to wait until this pain is over (and it seems it will never be over). I feel terrible because I wanted to do it correctly as Kara does and I hurted myself, now all I can do is to put ice every day. Any suggestions are welcome.
Sorry to hear that Virginia. Obviously, if something hurts, you'll need to stop doing it, and if a technique isn't comfortable, then it may not be for you. Each technique, on each video, or on each drill, won't be meant for everyone, and each isn't able to be accomplished by everyone. You'll need to pick and chose not only which ones you can do, but which ones suit you're style of swimming.
Again, if it hurts, or contributes to your discomfort, modify the technique, or simply stop doing it.
Thanks for your message, Glenn. I still think the high elbow catch is a very important point to focus on for any swimmer who wants to improve. All good swimmers, Popov, Thorpe, Phelps, you know all these people we love use this technique, so that's why I wanted to do it too. And I got surprised when I realized how faster and smoother I could swim that way! My arms are very thin and I could not find a good doctor specialized in sports to help me with this but do you think maybe this happened to me because I don't have enough strength in my shoulders and I was requesting too much from them? Maybe I should do some slight weightlifting first?
Amazing DVD. Just got it off your local (Aussie) distributors. One of the few DVD's I have bought (including movie DVD's) that I would actually score a 10/10 for. It's actually all I thought it would be and more... Lots of stuff here to think about and experiment with. All of you did really well to put this together. Thanks.