This is an excellent overall video, touching on so many important aspects of the freestyle stroke, especially for triathletes. Since I found your videos here, they have helped me immensely. But as someone who competes in open water, I found that I was getting a little too hung-up on achieving the "perfect", in balance pool stroke, which doesn't work that well in open water. This video in particular has really helped me to understand that finding a good rhythm, especially when picking up the tempo, is the real key, even if it is a bit "uneven and scrappy." I have been watching and practicing your video tips for a couple of years now, since returning to triathalon competition as a 55-59 year age-grouper, after a 20+ year hiatus. By incorporating your instructions (especially on body position and catch/pull/rotation) and greatly improving my swim fitness, I've gone from struggling to maintain 2:05/100 to 1:35/100 in under 2 years time. I rather quickly dropped the first 10-15 sec/100 just by using your tips to improve basic technique and position, but by being patient, staying after it, and watching your videos on a regular basis, the next 15-20 sec/100 came, while not as quickly, in very distinct stages. So when I recently swam my first pool 1000 in under 16:00 (w/o flip turns) I was very pleased to say the least. Until now, my strengths in tri's have been the bike and run legs, always having to make up ground after the swim to stay competitive. Now, I'm confident that I'll be exiting the water in a much stronger position, and instead of having to pass guys in my age-group, I'll being pulling even further ahead! Thanks so much Brenton and keep up the great work.
Hi,I am exactly on 2.05 min pace level (1000m/25 m pool) I used to breathe every 2 strokes .Just started breathing every 3 strokes but this way my speed dropped...I am interested if you achieved 1.35 breathing every 2 strokes and also how often and how long you exercise
At first I was adamant about incorporating bilateral breathing in all my training sessions; warm-ups, speed work and distance. But I too found that it's was slowing me down when swimming for time. And because I breathe ever two strikes to one side only during races, I decided to use that in training as well, breathing bilaterally only during warm-ups and some drills. That made a huge difference for me, as I now can focus on position and "feel" without worrying about breathing at all.
I didn't mention it above, but I thought you might be interested to know that I've qualified for the Olympic distance USAT National age-group Championships the past two years. I owe that in large part to my vastly improved swim legs, thanks to Effortless Swimmimg! I can't wait for this season to start!
I was innately doing this in tonight’s workout just before I saw this video. I usually breathe every 3 but tonight found myself breathing every two with a uneven stroke...kid ‘be like a “galloping” stroke. Im a new swimmer and had a hard time swimming more than 100m...tonight with the 2 stroke uneven i found that zone and I swam my first half mile unbroken. Thanks for your videos, they’ve had a tremendous impact on my comprehension and practice.
"Hip Driven" Incredible how easy it is to forget this discipline. I recently slipped into swimming `flat` on one side, and as such hurt my shoulder. Just two days off, and then concentrating on equal hip rotation has eradicated the painful shoulder. It's faster as well, I can go faster for longer. This has been the best video , from a growing cache of good ones. Thx!!
Old but still want to swim fast. But main focus is on health, hoping to strengthening the lower back and decompress the spine. So I want "beauty". Tall straight body posture, a sweet extension forwards, rotating hips and shoulders together, kicking leg and rotation side is correct at the beginning of rotation. I feel no twisting in the lower back is better due to my surgery and herniated discs.
In the zone... Brenton, you'd be a good motorcycle rider (if you aren't already) - there's so much in common between riding and swimming techniques... :)
I would agree with uneven theory, but I also think it could lead into injury, especially if someone is also running, and cycling with unevenly built shoulders. Your arms won't move symmetrically during running, then you will compensate on your feet as well.
Greatly appreciate this one about swimming "Ugly".. Your video are the best! My pool swim looks great, open water in the chop, not so much...I seem to transform into a swinger.
Fantastic Analogy , much appreciated with the minute in detailed inputs , was searching about the doubts on uneven hand rotation before the dip inns 👍🏊
It looks to me like your right arm is right at the center line, sometimes with a slight crossover. I have a reminisent unsymmetrical style (even if it doesn't feel like it at all). It certainly doesn't seem to slow you down at this speed (nor for Gregorio Paltrinieri ). Should I - still learning - force myself to get rid of this and really forcus on "train tracks", or is it ok and nothing to worry about? Thanks for your excellent videos. I've really learnt a lot from you here.
Speed is a relation beteween your swim stroke and your distance per stroke (which is defined by your technique). I like to think of swimming technique (same goes for running technique) as gears on my bike. A perfect swimming technique is like getting in a 53t (or more) chainring with a 9t cassette. Shure, it will get you lots o meters per cycle and you may eventually get up to 100km/h, but do you have the power to bring it up to 120 rpm (didn't do the exact math) on a flat road and hold that for 180k? Probably not. If you want to go as fast as you can go for any given distance, you have to adapt the technique. Choose a lower gear. I sometimes use a Tempo Trainer and I know I can only hold 100spm (1 stroke = 1 arm) for 50m. That'll be about 28'' and I HAVE to allow myself to "skid". Use a "not so pretty technique". I cannot pull all the water. I do not have the strength and the power (well, get to the gym, then!). If I were to choose a better technique, with a necessarily lower cadence, I wouldn't go as fast. I've tried it. I've done some tests. Better technique will always take me to the 30'' mark. If I want to go faster... skid and rotate. Spin to win. I know that if I would do my best technique, I could only hold it up to 70spm for about a minute (then it all comes crumbling down). That same technique, at 58spm can take me on a cruising speed of about 1:23/100m for about half an hour. So, it's all about having different techniques (gears), and diferent cadences.
Your best advice regarding open water swim ...so far. There is only one issue I have found swimming single side breathing for most of 30 yrs... in hundreds of triathlons at all distances. That problem is injuries. I found I am more injury prone when I stroke unevenly or breath to one side. Other than that, this discussion is right on.
Thanks so much for making this video. Excellent as always!!! Thanks for mentioning us triathletes. 😉 I have a feeling my pool swim style isn’t cutting it in the open water. 😬
Have you ever tried implementing a drill where you swim freestyle with dolphin kick to find the timing between the catch and the down kick? I've been trying it myself and I find good use of it, but I'm having trouble finding a good progression from there for my swimmers. Everything works really well until we start doing flutter kick again, everyone loses their timing. I've seen the drill used before for a fast tempo, and that's definitely a good use as well, but I really think it's useful for timing. Especially with fins, you can really feel the weight transferred to the catch.
I’ve been swimming for 2 weeks and I’m still exhausted after 50 meters but I can jog a 5k and cycling is my main sport. Am I just really bad or does endurance progression from scratch take a few months. I have a coach and she says my stoke is getting better and was never really bad to start but it’s not getting easier. Also are you left handed? You left elbow get so high and I see it’s a higher postion than the right. I’m opposite my right elbow comes up great but my left elbow needs so much work Edit: was watching the video while tying and just see you talked about it
Work on your breathing, exhaling fully under the water, and using less effort/energy moving at a slow pace. Once your technique improves, only then start increasing effort/speed.
Do you have to rotate a lot while getting your arm out the water before the catch? Like here in 7:35 he rotates almost 180 degrees but only to breath, should you rotate during the stroke as well? in this case when he is swinging his arm and catching the water with the left arm.
@@DannyOvox3 Yeah every stroke you should rotate a little, but you can rotate more when you breathe, just never too much. Rotating helps you anchor your arm in and pull with your Lats and core more than just your shoulder
No disrespect to the work on this channel. Good overall content, but I think this video is leading people on in the wrong direction. To be fair, even the top Iron Man swimmers, are still bad swimmers by swimming standards. In my view, you should not strive to swim like one of them. They are neither swimmers, nor open water swimmers. The current swim record in Kona is held by an amateur, a former professionell swimmer in his mid 40s, that says it all. One should rather look at swimmers like Florian Wellbrock, current World Champion in the Pool over 1500m and Open Water 10km. His stroke shows no variation. Swimming is very paradox, when it comes to swimming fast and clean, rather then messy but still fast. Becoming fast on a perfect technique takes much longer, than just going for it. Because it will require much more core and overall strenght. The propelltion from the legs, is another key factor in stabilising your stroke. To be fair many triathletes are at a huge disadvantage, due to their bodytypes and low body fat. But I think especially for Amateuers, it is worth going the extra mile and rather start of slower, but have a much bigger room for improving and staying injury free. Because a messy technique, will result in injuries, once volume is increased in training.
I have observed that being very muscular; like bosybuilder like muscular makes distance swimming difficult. I tend to drain out of energy quickly, the even fat (no offence to them) tend to have significantly better stamina thanme. I think an adequate musculature like yours is perfect for swimming.
This is an excellent overall video, touching on so many important aspects of the freestyle stroke, especially for triathletes. Since I found your videos here, they have helped me immensely. But as someone who competes in open water, I found that I was getting a little too hung-up on achieving the "perfect", in balance pool stroke, which doesn't work that well in open water. This video in particular has really helped me to understand that finding a good rhythm, especially when picking up the tempo, is the real key, even if it is a bit "uneven and scrappy."
I have been watching and practicing your video tips for a couple of years now, since returning to triathalon competition as a 55-59 year age-grouper, after a 20+ year hiatus. By incorporating your instructions (especially on body position and catch/pull/rotation) and greatly improving my swim fitness, I've gone from struggling to maintain 2:05/100 to 1:35/100 in under 2 years time. I rather quickly dropped the first 10-15 sec/100 just by using your tips to improve basic technique and position, but by being patient, staying after it, and watching your videos on a regular basis, the next 15-20 sec/100 came, while not as quickly, in very distinct stages. So when I recently swam my first pool 1000 in under 16:00 (w/o flip turns) I was very pleased to say the least. Until now, my strengths in tri's have been the bike and run legs, always having to make up ground after the swim to stay competitive. Now, I'm confident that I'll be exiting the water in a much stronger position, and instead of having to pass guys in my age-group, I'll being pulling even further ahead! Thanks so much Brenton and keep up the great work.
Z- Man Wow! That‘s a really impressive improvement! Congrats!
Amazing!
Hi,I am exactly on 2.05 min pace level (1000m/25 m pool) I used to breathe every 2 strokes .Just started breathing every 3 strokes but this way my speed dropped...I am interested if you achieved 1.35 breathing every 2 strokes and also how often and how long you exercise
At first I was adamant about incorporating bilateral breathing in all my training sessions; warm-ups, speed work and distance. But I too found that it's was slowing me down when swimming for time. And because I breathe ever two strikes to one side only during races, I decided to use that in training as well, breathing bilaterally only during warm-ups and some drills. That made a huge difference for me, as I now can focus on position and "feel" without worrying about breathing at all.
I didn't mention it above, but I thought you might be interested to know that I've qualified for the Olympic distance USAT National age-group Championships the past two years. I owe that in large part to my vastly improved swim legs, thanks to Effortless Swimmimg! I can't wait for this season to start!
I was innately doing this in tonight’s workout just before I saw this video. I usually breathe every 3 but tonight found myself breathing every two with a uneven stroke...kid ‘be like a “galloping” stroke. Im a new swimmer and had a hard time swimming more than 100m...tonight with the 2 stroke uneven i found that zone and I swam my first half mile unbroken. Thanks for your videos, they’ve had a tremendous impact on my comprehension and practice.
"Hip Driven" Incredible how easy it is to forget this discipline. I recently slipped into swimming `flat` on one side, and as such hurt my shoulder. Just two days off, and then concentrating on equal hip rotation has eradicated the painful shoulder. It's faster as well, I can go faster for longer.
This has been the best video , from a growing cache of good ones. Thx!!
Old but still want to swim fast. But main focus is on health, hoping to strengthening the lower back and decompress the spine. So I want "beauty". Tall straight body posture, a sweet extension forwards, rotating hips and shoulders together, kicking leg and rotation side is correct at the beginning of rotation. I feel no twisting in the lower back is better due to my surgery and herniated discs.
Perfect. That’s why I try to make it clear this is only if you’re racing
In the zone... Brenton, you'd be a good motorcycle rider (if you aren't already) - there's so much in common between riding and swimming techniques... :)
I would agree with uneven theory, but I also think it could lead into injury, especially if someone is also running, and cycling with unevenly built shoulders. Your arms won't move symmetrically during running, then you will compensate on your feet as well.
Greatly appreciate this one about swimming "Ugly".. Your video are the best! My pool swim looks great, open water in the chop, not so much...I seem to transform into a swinger.
This is a great video, thanks Brenton. Each swimmer has to find his/her perfect balance between speed, efficiency, endurance and beauty.
Fantastic Analogy , much appreciated with the minute in detailed inputs , was searching about the doubts on uneven hand rotation before the dip inns 👍🏊
Thank you for the open water/triathlon tips
It looks to me like your right arm is right at the center line, sometimes with a slight crossover. I have a reminisent unsymmetrical style (even if it doesn't feel like it at all). It certainly doesn't seem to slow you down at this speed (nor for Gregorio Paltrinieri ). Should I - still learning - force myself to get rid of this and really forcus on "train tracks", or is it ok and nothing to worry about? Thanks for your excellent videos. I've really learnt a lot from you here.
Speed is a relation beteween your swim stroke and your distance per stroke (which is defined by your technique).
I like to think of swimming technique (same goes for running technique) as gears on my bike.
A perfect swimming technique is like getting in a 53t (or more) chainring with a 9t cassette. Shure, it will get you lots o meters per cycle and you may eventually get up to 100km/h, but do you have the power to bring it up to 120 rpm (didn't do the exact math) on a flat road and hold that for 180k? Probably not.
If you want to go as fast as you can go for any given distance, you have to adapt the technique. Choose a lower gear.
I sometimes use a Tempo Trainer and I know I can only hold 100spm (1 stroke = 1 arm) for 50m. That'll be about 28'' and I HAVE to allow myself to "skid". Use a "not so pretty technique". I cannot pull all the water. I do not have the strength and the power (well, get to the gym, then!).
If I were to choose a better technique, with a necessarily lower cadence, I wouldn't go as fast. I've tried it. I've done some tests. Better technique will always take me to the 30'' mark. If I want to go faster... skid and rotate. Spin to win.
I know that if I would do my best technique, I could only hold it up to 70spm for about a minute (then it all comes crumbling down).
That same technique, at 58spm can take me on a cruising speed of about 1:23/100m for about half an hour.
So, it's all about having different techniques (gears), and diferent cadences.
Your best advice regarding open water swim ...so far. There is only one issue I have found swimming single side breathing for most of 30 yrs... in hundreds of triathlons at all distances. That problem is injuries. I found I am more injury prone when I stroke unevenly or breath to one side. Other than that, this discussion is right on.
It's silly to try to compare myself to you, but to hear "I can comfortably hold a 1:09 pace ..." when I can barely sprint a 1:20 is a bummer. :-)
Thanks so much for making this video. Excellent as always!!! Thanks for mentioning us triathletes. 😉 I have a feeling my pool swim style isn’t cutting it in the open water. 😬
If you enjoy these videos please LIKE and SUBSCRIBE! It helps us reach more people 🙏
How can I send a video for feedback friday?
Email a Dropbox or Drive link to support@effortlessswimming.com
Effortless Swimming I do it every time
Always useful info. Thank you!
And who here HASN'T been trying to "Do The Dan Smith"?? :)
Can you make a video on sprints like the 50 and 100 freestyle as I have a meet coming up this month
Have you ever tried implementing a drill where you swim freestyle with dolphin kick to find the timing between the catch and the down kick?
I've been trying it myself and I find good use of it, but I'm having trouble finding a good progression from there for my swimmers. Everything works really well until we start doing flutter kick again, everyone loses their timing.
I've seen the drill used before for a fast tempo, and that's definitely a good use as well, but I really think it's useful for timing. Especially with fins, you can really feel the weight transferred to the catch.
Thanyapura - I thought that pool looked familiar!
When every I try the 2 quick strokes and breath too one side, my lungs always start to hurt.
12:30 someone clean that pool!
Great thanks Brenton.
I’ve been swimming for 2 weeks and I’m still exhausted after 50 meters but I can jog a 5k and cycling is my main sport. Am I just really bad or does endurance progression from scratch take a few months. I have a coach and she says my stoke is getting better and was never really bad to start but it’s not getting easier. Also are you left handed? You left elbow get so high and I see it’s a higher postion than the right. I’m opposite my right elbow comes up great but my left elbow needs so much work
Edit: was watching the video while tying and just see you talked about it
Same with me. Barely survive to swim 1k.but running 5k or 10k no problem at all
Work on your breathing, exhaling fully under the water, and using less effort/energy moving at a slow pace. Once your technique improves, only then start increasing effort/speed.
i have a doubt? does Sun Yang's technique is efficient in open water races?
Not as effective if it’s choppy
So comparing two swimmig pool swimmers, Michael Phelps' technique would be more effective in open water, and Sun Yang's more effective in a lake?
@@juancarlosmacielpulido6793Michael Phelps does have a loping stroke which is better for open water
@Effortless Swimming,
What is the ideal number of stroke cycles per 50m(free style)?
Been trying to find the presentation you refer to in the video ? Iam a member of Effortless swimming but cant seem to find it on the website ?
Under the monthly trainings section: how to adjust your technique for triathlon
Are you wearing a drag suit? where can I get that model? love it! :D
Maybe metronome instead of pendulum?
Are you crossing over here (train tracks)
little bit on the right when I go fast
hi, just discovered your channel and enjoying it. I've done a lot of work around TI, including train tracks, some of your work is similar concepts?
does the 1 inhale per stroke slows you down?
Can I send you a video to analyze?
Nice
i am here struggling to hold 140 in half ironman. sad!
Do you have to rotate a lot while getting your arm out the water before the catch? Like here in 7:35 he rotates almost 180 degrees but only to breath, should you rotate during the stroke as well? in this case when he is swinging his arm and catching the water with the left arm.
You mean rotate the head or just rotate in general?
@@rhamby3470 not the head but the rest of the body. People have told me to rotate both left and right every time im doing the catch.
@@DannyOvox3 Yeah every stroke you should rotate a little, but you can rotate more when you breathe, just never too much. Rotating helps you anchor your arm in and pull with your Lats and core more than just your shoulder
GREAT tips as always!
Roman Henry right, yeah that makes sense. Thanks
I prefer beautiful to quick. Just a personal preference.
The best crappy but faster swimmer in my opinion is Greg Paltrineiri
No disrespect to the work on this channel. Good overall content, but I think this video is leading people on in the wrong direction. To be fair, even the top Iron Man swimmers, are still bad swimmers by swimming standards. In my view, you should not strive to swim like one of them. They are neither swimmers, nor open water swimmers. The current swim record in Kona is held by an amateur, a former professionell swimmer in his mid 40s, that says it all. One should rather look at swimmers like Florian Wellbrock, current World Champion in the Pool over 1500m and Open Water 10km. His stroke shows no variation. Swimming is very paradox, when it comes to swimming fast and clean, rather then messy but still fast. Becoming fast on a perfect technique takes much longer, than just going for it. Because it will require much more core and overall strenght. The propelltion from the legs, is another key factor in stabilising your stroke. To be fair many triathletes are at a huge disadvantage, due to their bodytypes and low body fat. But I think especially for Amateuers, it is worth going the extra mile and rather start of slower, but have a much bigger room for improving and staying injury free. Because a messy technique, will result in injuries, once volume is increased in training.
I have observed that being very muscular; like bosybuilder like muscular makes distance swimming difficult. I tend to drain out of energy quickly, the even fat (no offence to them) tend to have significantly better stamina thanme. I think an adequate musculature like yours is perfect for swimming.