How to stop crossing over and snaking to swim much straighter freestyle in the open water or pool!
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- Опубликовано: 8 июн 2023
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The topic of swimming straighter is not exactly SEXY, but it will help you swim a LOT faster, especially in the open water!
This week’s 3rd stage in our Swim Smooth Stroke Correction Hierarchy will focus on “A for Alignment”, which covers off a large magnitude of aspects of the freestyle stroke, including:
1. The distance you reach forwards in front of your head
2. Hand alignment as you enter into the water
3. Hand depth as you extend forwards in the water
4. Lateral positioning of your hand and arm as you extend forwards in the water
…and most importantly, the effect that any issues with these aspects of your alignment have on the other areas of your stroke, vis-à-vis, welcome to the Cause & Effect aspect of our Methodology ✅
Alignment can really be thought of as anything that will help set you up for a better stroke, specifically the catch (as we’ll discuss next week).
These four aspects of your alignment can all be brought together with a drill I designed specifically for this in 2013 which I named the “Javelin drill”. The drill progression starts with simply kicking on your side, which is a great way of testing your stability and alignment in it’s raw form. If you can improve on this simple aspect, your swimming will improve in leaps and bounds no matter what your ability level or core issue facing your stroke.
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Part 1 of the series (BREATHING): • SWOLF and BLABT - two...
Part 2 of the series (DRAG): • How to reduce drag whe...
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Thanks Paul. I did a Challenge Tri Camp last year, I believe they are Swim Smooth coaches. There was so much wrong with my stroke but the one thing they got me to concentrate on was to stop crossing over . It certainly made a difference. Now I just need to correct everything else with the help of your excellent videos.
Well done Roy - what sort of speed are you these days and what is your next challenge?
Fantastic, no nonsense, straightforward coaching. Makes complete sense. Love it. Very motivating. Can’t wait to get in the pool on Monday morning. Thank you.
Awesome! Thank you!
Paul is the best! So much value in this series!!!
Thanks so much - really glad you’re enjoying. Thank you 🙏
I love watching your videos (never boring!) and always feel inspired to work on something I’ve learned when I get in the pool. I like your advice to work on one thing at a time. I also have your Swim Smooth book. Please keep the videos coming, and thanks!
Big thanks - I learnt somewhere that if you’re going to try and eat a whole elephant you should do so one mouthful at a time…that has always stuck with me!
I loved ur video. Exactly my issues I “had” before ur video analysis. It’s so amazing how my co-swimmers in my lane are no longer complaining how I drift across the lane or hitting thr hands as they approach me. And I got 2 PB’s using ur stroke correction advice. Thanx Coach.
Yeah, just a shame you have to fly away again soon!
Hi Paul! Love the water bomb animation graphic at the last 10 seconds!! That, along with the drum-over and scream-over halfway around 13-14 minutes! But even better, of course - the CONTENT. Always something to think about and try on my own - since we know you aren't in my hood often, and the pools around here suck for allowing video analysis! It has been fabulous for just thinking, and FEELING, the changes as I intentionally make small adjustments.
Thanks again for the great posts!! Fantastic timing as I'm into my last month of 2K+ swims, before the July 9th IM70.3. Can't wait for the next 2 last videos!
Thanks Kurt. Glad it’s helping
12:24 helped me a lot "create that little window" + entering with the little finger first (not with the thumbs first how I use to swim before!!)... man, how that helped me! I tried it out today in it was a game-changer for me. Thank you coach!
Really glad to be of assistance!
I agree one hundred percent injury prevention and operating in an area of strength will give great results. I cannot believe that this is not enforced with our young swimmers. If you don't tackle this issue you are creating muscle memory that will eventually cause injury. Years ago I had video by Ian Thorpe and stress have your fingers lower than your wrist and wrist lower than you elbow. Keep up the good work, I would like to see some footage of you swimming you looked Awsome in the Manhattan race. It a fine line ensuring the swimmer keeps their own technique....😊
You had a session with Thorpe?! Wow! That sounds cool. I’d love to meet him one day!! I’m in the video at the end demonstrating the Javelin drill for reference 👍
THANK YOU, PAUL!!
You’re very welcome ☺️
Nicely done.
Thank you! Cheers!
Excellent video. I always wondered how to use those pointy paddles!
Yes, they’re a little funny for sure at first but once you understand why they’re beneficial they become quite motivating all by themselves!
Great video. I’m using a kick board on my lead hand for the side kick drill and seeing improvement with finger first entry.
Great to hear it David - keep us posted with how you get on!
♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️ thank you
Loved watching this video I feel I might learn something as I'm only a learner thanks 🙏
Thanks Ann. Please do keep us posted with your progress 👌
Before I didn’t cross over when I had no hip rotation. Now I cross over slightly. Will try this drill to self correct. Thank you coach!!
You’re welcome. It’s a cracker!
Thank you❣️
You’re welcome 😊
brilliant videos, thanks!
My pleasure!
Thanks Paul. I love the new approach to coaching. Haven't been in the pool yet, but absorbing all of your tips.
Thanks Jean - when you say “new approach” what do you mean exactly? Thanks - be good to understand this!
@@swimsmooth Hi Paul. "New Approach" as in increased engagement with all the swimmers out there. I shared your series emails with half a dozen friends here in Colombia. All of them LOVED it and I think most of them signed up with Swim Smooth as a result. I sent you a separate email to consider a coach/training program here in Medellin... Eager to hear your thoughts.
@@JeanRobertStrele many thanks for clarifying - this is great to know and understand. Thank you. What time of year is best for Colombia?
@@swimsmooth Except for May and October, the weather is rather clement. If you're interested, we can try to organize this around an OceanMan or similar event. We should have no problem at all filling swimmer and coach events. Did you get the email I sent you? Cheers
@@JeanRobertStrele thanks - just responded - happy to defer the conversation to the email thread 👍
OK I tried the Javelin drill today for the first time. I love it as it really gives me important feedback. I noticed that leading to my right side was definitely more awkward than my left which is interesting because I don't notice this awkwardness breathing to my left when I swim. But now I think that I know what I need to work on and I will keep working on this drill.
Great job! I love the drill ❤️
Indoor swimmer only. Too Irish! I am old enough that they taught me to enter by my ears, extend out in a Y, then pull in an hour glass pattern, and straight arm. This is actually not too far off that total immersion style of swimming. The latest part of my arm stroke I have been trying to change/revamp, is the shoulder extension. I think it was Raul over at Swim Skills NT who mentioned the shoulder shrug as being integral in correct mechanics, which better enables you to engage the lats and pecs. I have gone for more shoulder extension. Interesting, that if I try to really extend to the max, the upper spine can and will curve, which also results in that snaking pattern since your spine is not straight. I was not getting full extension, and now need to feel my lats stretching. The pull goes through the catch, then setting up with high elbow before you reach the power stage of the pull, which is from about 45 degrees to 135 degrees. Right when you enter the power phase is when you engage the lats and pecs. I had been trying to engage them pretty much as soon as I started the catch. Learning to get that bit of extra extension, and coordinating the shoulder shrug with the power phase has helped out a lot. I do like a lot of catch up drill, mostly to get used to the shoulder shrug. Not sure if this is the same thing you are talking about or not.
While swimming my side stroke, I see everything in the pool. Amazing how many peoples hands enter the water right by their ears. These are also the ones who tend to scoop down then back up. The other thing I see is many never getting a finish to their arm pull. They come up/recover well before they have finished the arm pull. As for crossing over, the worst offenders, both with freestyle and back stroke never get to the straight arm phase of the stroke. they keep a 30 or so degree bend in their elbows.
I am getting back on my feet after going through pneumonia. Swam yesterday without hacking my lungs out.....
Oh, on breathing, I keep thinking of 'The Life of Brian' and some where in it, "I have grown most particularly fond of breathing!" If I was a coach, I would want to put one of those oxygen level finger things on to see what levels are after a swim. Especially on Katie Ledecky and Ariarne Titmus. They swim different cadences in their freestyle, and Ariarne can't catch Katie over 800 yards, but Katie can't catch Ariarne 400 yards and under. I would expect that with Ariarne's method of swimming, 2, 2, 3 breathing pattern, that over 400 yards, she is experiencing some oxygen debt. Your exercise here, where you go the length breathing every 4th stroke, I might make 25 meters, but never 50 meters. I think I have a high oxygen burn rate.....
I will have to watch this another time or two....
Good input Robo. I will run over a few of these points in Fridays new video. I would caution about too much protraction at full extension 👍
Amazing! Thank you so much! One thing that I tried when swimming on Friday is playing with my head position and looking more forward. As Swim Smooth coach Staci told me, head position is huge! She is right! This lets me make sure that I'm not over reaching and snaking.
Good point David and thanks for contributing to this last video. Head position is so individual that it’s probably worthy of a YT video all on its own accord (note to self!)
@@swimsmooth yes very individualized but also controversial. I mentioned it to a fellow coach who said that looking anywhere but down is incorrect. I should've asked him if he ever heard of Ian Thorpe!
@@dcoughman yes, or Becky Adlington - never be afraid to go against the status quo with logical, sound, iterative advice 👍
Ten O'clock and Two O'Clock - I've used this many times and it does work. When I see cross-over it's the first drill I ask of the swimmer. If it works FIRST TIME, in that they align their hand entry, then I say no more other than to go with that new feeling. If it doesn't work than I use the Javelin drill. Would you agree with this approach?
And, would you share what swimmer/coach communication system you are using please?
If it works for you, that's great, but personally, no, I don't agree with that approach for the reasons mentioned in the video and about the need to find a true neutral position for the swimmer. Just what's worked best for me personally.
I'm using the SONR currently 👍
Thanks for this video and the series. I've followed you for many years. One day I'll take the plunge and get a video analysis! I seem to have lost our email conversation we were having. All the very very best as you rework your company.
@@davidkerr8722 would you be so kind as to ping me an email again David. So sorry we dropped the thread!
Rather than 10 and 2 which is a bit wide, I get swimmers to swim down the black line with the instruction to enter their right arm on the right side of the line and their left arm on the left side of the line. It gives them an entry point they can see.
@@grahamgd sure - this is about the 30cm I was talking about in the video - have your swimmer run their middle finger up/forwards along each side of the black line like tongue-in-groove carpentry and they'll be set!
13:22 🤣🤣🤣
Great stuff Paul. I was curious what device you use to speak to the swimmers so they can hear you whilst they swim?
Hi Craig. I’m using the SONR currently. I haven’t promoted it yet as I’m still working through some teething issues. When it works it’s brilliant 👍
😍🙏😍
In the Apple-Watch Guru app I always score really badly on the “pull through”; is that this stage in the Swim Smooth Hierarchy? It actually seems the harder I try the worse a score I get. It always says I am too shallow and “very close to body” but if I look at my elbows they are always ~100-110°. I think it must be todo with continued rotation after hand entry. I know from wearing a techtok thingie my initial rotation is good as it is so easy I thought it was broken but I think maybe I stop rotating too early. Presumably even if the hand enters the water in front of the shoulder but if rotation continues it ends up nearer being in front of the head rather than straight ahead of the entry point? Here (London, U.K.) my pools/reservoir have a 50 minute door to door (I aim now 60 as they don’t complain) booking so I think maybe I created this problem by scrapping the drills at the start of CSS/endurance sessions in order to fit in the time. Should I be being more even in how I distribute binning bits? At present I keep first the Main Set, then the Build, then the drills until I reach the point I think time runs out. I wonder if everyone everywhere is trying to squeeze sessions into short times or if it is just my pool network…
That’ll be next week’s stage 👍 Have you ever had any video analysis done to confirm how you’re pulling through? Did you know that the sessions have a scaling function on them so you could scale the whole session down to give you a better chance of fitting them in? That said I’ve just followed the CSS Test myself this evening and left myself too little time to get the final set of 100s at my new CSS pace in, so can understand the frustration. The pandemic has not been great in that regard, but needs must - and so if you scale the sessions that will help 👍
Can you clarify if it is better to push shoulder blades back vs positioning the shoulder against your cheek when reaching forward? I didn't understand conclusion of response to person who wrote you an email about this. I have been trying to focus on putting my shoulder blade against my cheek as a way to ensure I reach forward sufficiently in my stroke. Thanks
Hi Gary, my recommendation was to AVOID putting your shoulder too close to the cheek and over extending given the repetitive stress this can have on the shoulder. The advice was to think of drawing the shoulders together and back. It'll feel like you're "shorter" to some extent (a few CM) but set you up for a more stable, powerful catch position especially if you're a little limited by flexibility.
Did the Javelin drill change? Wasn't there a one-arm-only pull step?
No - it’s always been like this - are you thinking of the Unco perhaps?
@@swimsmooth I love the unco, although that word unco means poop in Japanese :)
@@nikmartin6668 OMG! Seriously?! I didn’t know that. So sorry!
I’m so curious what Paul is referring to about why he was “away”. I thought they just lost their marketing team. Did something else happen?
Thanks for your concern and query as to why I’ve been “away”. All you really need to know is that I am now free from the encumbrances that threatened to move Swim Smooth in a direction totally opposed to the values and vision that I had when I started it back in 2004. That vision has always been to offer high-quality swim coaching and education that helps to democratise access to ways in which both swimmers and their coaches can seek to improve with a no-nonsense, logical approach complete with the integrity of the iterative approach to what has built our methodology and served hundreds of thousands of swimmers and coaches well over the last two decades.
As Ian Lovegrove pointed to in his letter, sometimes others can become of the opinion that, once successful, the approach that has served us so well then needs to be leveraged and commercialised at the expense of the integrity and values that built it.
I wasn’t prepared to let this happen to a brand that means so much more to so many people than the base dollar value, and I certainly wasn’t prepared to compromise the livelihoods of the people who’ve supported us the most - our certified coaches.
As such, I’ve fought long and hard to protect that core value and vision of Swim Smooth.
If you’ve noticed a positive change back to the quality advice that you were used to seeing pre-pandemic and a move away from the seemingly (and sudden) ‘commercialised’ version of the ‘quiet’ 2021-2023 period - which was initiated without my consent and support - you’ll know that this vision and these values are as strong today as they ever were, likely even stronger because of the need to really crystallise our “why”. As ever, your support is deeply appreciated.
And “that” as Forrest Gump says, is all I really want to say about that! Onwards and upwards and back to quality coaching and advice for everyone 👍
@@swimsmooth thank you for the explanation. And congratulations for persevering! I relied on SwimSmooth to get me around Key West in the US and through many 10km swims in the 2012-2019 timeframe. I did notice a change around then and actually wasn’t pleased, but now having this information is really insightful. Most of all thank you for putting good reliable content out there. As a coach for some Masters programs in the US I try to introduce US swimmers to the ideas of CSS, but for many masters programs swimming with a tempo trainer is difficult. They like their 5 secs up or down intervals lol. Anyways, overcoming powerful monetary corporate interests and investors is next to impossible these days. So glad values and ideals won out. Power to the people!
@@nikmartin6668 thanks so much for your support, acknowledgment and awareness Nik - means a lot given all me and my family have gone through, and by 'family' I include our certified coaches in that collective also.
Yes, Masters programs can be a little 'different' shall we say - I actually produced a 'differences' chart for people to understand that a few years ago and to help Masters programs understand the benefits of the CSS training protocol, so I'll include that in a future YT video if you think it would help?
@@swimsmooth Definitely would be helpful. The more info out there from valued sources like SwimSmooth, the faster we can convince the U.S. Masters teams to consider integrating this type of training.
@@nikmartin6668 roger that. Let me see what I can do 👍
Very wordy. This video could be reduce from 25 minutes to 7 minutes. Good info. Consider respecting the time of your listeners. I guess the longer the video the more ad dollars are generated.
I enjoyed every minute. You obviously have an attention deficit problem and an over rated sense of your own worth. These are FREE videos. Respect the presenter!
Great video! I would prefer watching you swim all the time since your cadence, alignment is something I would like to emulate. Still, I find my self crossing over with my left hand even though I try to breath bilaterally as often as possible. My left hand stroke is shorter and being aware of that I still cannot fix it. When I breath to my right I lift my head more and I struggle to maintain my lead arm from collapsing. If I could only fix that left hand. Phew.. Anyway -greetings from Croatia!
Big thanks. I feel like I'm personally stuck in a small rut at the moment but sometimes heavier training can do that. If you try thinking “stretch” as you breathe to your right that might help 👍
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