We analyze a swimmer who is 2:00/100 meters to find out why his breathing, head position, and stroke rate are preventing him from swimming under 2 minutes per 100 meters! We’ll talk about what he can do to become more efficient in the water.

PROPER BREATHING TECHNIQUE

• Insufficient exhalation can cause increased heart rate and limit effort and output
• The goal is to have more exhalation, preferably through the nose, and a big puff of air before turning the head to breathe
• Emptying the lungs before inhaling allows for a more natural breath and helps keep the heart rate down

THE HEAD POSITION

• Keeping the crown of the head out of the water while swimming
• Turning the head to the side to create a bough wave for easy breathing
• Avoiding tucking the chin into the chest to prevent blocking the airways
• Maintaining good posture by swimming tall and proud
• Lifting the sternum to avoid ducking the head too deep
• Not pushing the head down too deep to maintain the correct position

ADJUSTING THE STROKE RATE

• Aiming for a stroke rate of at least 55-60 strokes per minute at race pace
• Increasing the stroke rate helps maintain a horizontal body position and reduces drag
• Using a tempo trainer or gradually increasing the rating can help increase the stroke rate
• The focus is on fixing the first three issues before moving on to other aspects of the stroke

CATCH AND PULL PHASE OF THE STROKE

• Keeping soft hands with enough tension to maintain form but relaxed beyond that will improve the catch phase and help achieve a high elbow position
• By reducing tension in the hands and forearms, the swimmer can work towards a high elbow catch, which will enhance stroke efficiency
• The purpose of the catch phase is to set up a high elbow position, rather than exerting excessive effort and pressing downwards
• By focusing on achieving the correct position first, the swimmer can then apply power and effort to propel

It’s time to break free from this frustrating plateau and start making real progress in your swimming journey!

Trying to swim faster by pushing yourself to work harder usually leaves you exhausted and out of breath without improving your speed. With our 8-week Faster Freestyle course, we’ll show you exactly what you need to do to become a better swimmer by mastering these advanced techniques:

✔️Breathing And Relaxation
✔️Posture, Head Position, And Kick
✔️Balance, Alignment, And Hand  Position
✔️Rotation, Recovery, And Entry
✔️The Catch
✔️The Power Diamond
✔️Kick Timing

Start your journey with the 8-Week Faster Freestyle and feel the difference in your swimming immediately!