Discovering Freestyle Efficiency

Important Note to the Viewer

LESSONS: 3 VIDEOS

Freestyle - Discovering Efficiency Step 1

When swimmers begin the quest to discover the most efficient freestyle, they often think that Step 1 is to achieve a super-low stroke count. But a lower stroke count doesn't automatically produce a more efficient stroke. When it comes to stroke count, every swimmer will reach a point of diminishing returns. When the goal is the lowest number of strokes, what generally falls by the wayside are flow and rhythm. It's our goal over the next few weeks to free you from the confines of becoming a robot with pauses in your stroke, and allow you to swim with true efficiency in the pursuit of the ultimate goal in the sport: efficiency with speed. Why Do It: Learning to focus on a complete picture to judge efficiency will allow you to really learn a great freestyle, not just part of the picture. How to Do It: 1. Start swimming freestyle at a relaxed speed and count the number of strokes you take. Count each time your hand enters the water out front as a "hit" or a "count." On this particular length the swimmer has a stroke count of 13 in a 25-meter pool. 2. Once you have a "count" or number you feel comfortable with, try to take one or two fewer strokes. To do this, slow down your stroke rate just a bit, and focus more on your extension and balance so you can glide a bit better between each stroke. Remember, this is a drill, not swimming. This length is a stroke count of 11. 3. To experiment with your balance and extension, stop swimming, and hold each extension for a couple seconds. While this is a good drill, please don't mistake this for swimming. Too much time spent focusing on this drill can leave you with pauses in your stroke that are difficult to undo. This length is a stroke count of 9. 4. Now take your count back up to a comfortable, flowing level, and begin to experiment with using just a bit of your legs. Don't over-kick, but allow your legs to be involved in the process. Don't let them be a reaction to your stroke; allow them to be a rhythmic part of the process. This length is a stroke count of 12 with a comfortable kick. 5. Finally, NO efficiency test is accurate with only a 25. If you're unable to hold your stroke count for more than a 25, or even a 50, you're not at your correct stroke count. A 50 is the minimum, and the REAL goal is to achieve a comfortable count that you can hold for 500, 1000, or 5000 meters. How to Do It Really Well (the Fine Points): Incorporate sets that require you to use a stroke count that feels too high when doing 25s, and a bit more challenging when reaching 100s or farther. Make all your push-offs consistent so you know your stroke variations are based on STROKE VARIATION rather than a better push-off. Next week we incorporate speed and time into the equation.

Freestyle - Discovering Efficiency Step 2

In Step 1 of our series on discovering efficiency, we counted strokes. In Step 2, we'll add a simple focus point... speed. When you've had a chance to experiment with your stroke count, and you've discovered a count that lets you swim comfortably for 50s, or 100s, or 1000s, then it's time to add time to your equation. You want to see how fast can you swim at that given stroke rate. Why Do It: Learning to swim faster without adding strokes will teach you how to get more out of each stroke. It will also clean up your walls, extend your breathing, activate your kick, and teach you a lot about your stroke count as well. How to Do It: 1. This drill is generally accomplished in a "set". The set we'll use is 4 rounds of 4 x 50 meters. You must use the exact same stroke count through the entire set, but each 50 in each series of 4 MUST get faster. We used a stroke count of 13 strokes on the way down, and 14 strokes on the way back. 2. One the first 50, take it easy and make your stroke count. Get your time and take the prescribed amount of rest. This 50 was 35 seconds. 3. One the second 50, push off with a bit more integrity, and try to grab just a bit more water with each pull. You can also start to use the kick just a bit more, but remember... use the same number of strokes. This 50 was :34. 4. One the third 50, everything gets more intense. Pull with more force, kick with more intensity, but make sure you're doing your best to keep your stroke count exactly the same and to reach full extension on each stroke. This 50 was :31. 5. One the forth 50, swim as fast as you can without adding any strokes. Because you're working for ultimate speed on this, you may want to add a dolphin kick to maintain speed off the wall, but don't cheat by adding too many. You'll find it's tough enough to go very fast without adding strokes, and if you're not great at dolphin kicks, staying under too long will make it even more difficult to descend your time. How to Do It Really Well (the Fine Points) At the end of the 4th 50, allow your time to go back up to the original time, and start the set of 4 x 50s all over again. By the time you get through all 4 sets, if done correctly, you'll not only know more about your freestyle, but also be a bit tired. You may even notice that when you're adding a stronger pushoff, a stronger pull, and a stronger kick, that your stroke rate may try to go DOWN as your velocity increases. Again, try to maintain the exact stroke count. You may also find that if you try to go too fast, your body will want to add a stroke. Try to avoid this at all costs. Next week, we add heart rate to the equation.

Freestyle - Discovering Efficiency Step 3

Heart rate is the key to Step 3 in our freestyle series on how to discovery efficiency. Why Do It: By adding heart-rate to the mix, you'll find out if you're truly "efficient"... rather than simply good at getting from one end to the other with minimal strokes. How to Do It: 1. First, figure out HOW to get your heart rate. You want to be consistent in how you do this, and there are a couple quick ways. Place two fingers (your index and middle finger) to your neck and feel for your carotid artery. Once you find your pulse, count your heartbeats for 6 seconds and multiply that number by 10. OR, you can count your heartbeats for 10 seconds and multiply by 6. Each method has it's pros and cons. If you count for 6 seconds, your heart rate doesn't have time to drop... but there's a greater chance that your count is inaccurate. If you count for 10 seconds, you get a more consistent count, but your heart rate might have dropped. And, the longer the time you count, the less time between swims you'll have to rest or get ready. 2. Your goal with this is to find a stroke count (rate), in combination with the time for your swim (speed), in combination with the heart rate that allows you to continue swimming for as long as you need. 3. For this set, we're doing 6 x 50 meters on :45, which allows enough time to grab the heart-rate for 6 seconds and still get a couple seconds rest. If you get too much rest, or swim for too short a distance, you'll not really be able to discover your "efficiency," but you'll need to stop frequently enough to be able to check how you're doing. 4. Of course, your target heart rate depends on many things, including age, fitness level, distance of target swim, speed of target swim. However, finding a stroke that allows you to get as close as possible can be achieved through frequent testing with short sets like this. How to Do It Really Well (the Fine Points): Instead of 50s, go 100s, 200s, or farther. You can even vary your stroke and see how one stroke increases, or decreases, your heart rate. Also, make sure you're aware of your breathing patterns, and continue to vary your stroke count (rate) to determine which stroke count allows you to maintain a target heart rate for a longer period of time. Use technique to adjust your heart rate, not just increased fitness over time.