Introduction
Some triathletes (you know who you are!) have a hard time getting to the pool, let alone keeping up with the latest advances in swim technique. The purpose of this article is to explain some of the exciting advances in the area of distance swimming.
Distance swimming (events such as the 800 m and 1500 m freestyle) has evolved in part due to the great success of Australian distance swimmers like Ian Thorpe and Grant Hackett. Over the last few years a few effective features have been recognized to be common in successful distance swimmers. These include:
1) using a catch-up stroke
2) maintaining a strong, 6-beat kick
3) breathing every stroke cycle
We'd like to explain each of these traits and provide some swimming drills that will help you to swim more efficiently. Before we begin, please take a look at this video of Grant Hackett so that you have a better visual of what we are trying to explain. (Grant is in lane 5.)
Catch Up Stroke
Grant Hackett uses what we call at 'catch up stroke' where he swims freestyle with both arms in his front quadrant simultaneously. This means that he has the arm coming in to start the underwater stroke while the other arm is still extended in the front quadrant of his body. At no point are his arms opposite one another. The exciting part about this technique is that it conserves energy over the longer distances. It's more basically a more efficient way of swimming freestyle.
So, how does one change his/her stroke towards this technique? There is a drill called 'catch up' that will help. Please watch this video before reading about the drill. (After all, a picture or video is worth a thousand words!)
In addition to performing the drill shown in the video, you may also want to try doing this drill with a kickboard. It's like the drill, only your front hand is holding a kickboard and as the arms trade places, they hand off the board to each other. You can use a 'noodle' or anything else that floats in front of you. This drill is also very effective at correcting breathing technique.
Six-Beat Kick
As you may have noticed from both the video of Grant Hackett and the one of catch-up stroke, this technique requires a strong kick. We recommend using what is called a 6-beat kick, which is 6 kicks per arm cycle. Most triathletes refrain from kicking, but hey, you have those great leg muscles, why not use them? If you practice swimming with a strong kick, you will get faster and your legs will not fatigue easily. But the key is to train this way (just like anything else!). If the goal is to have a faster swim time, then this will really help.
Breathing Every Stroke
Triathlon and distance swimming are aerobic events -- they require oxygen. So, you need to get as much oxygen as possible. The best way to do this is to breath every stroke cycle. (Review the Grant Hackett video to see this).
You can work on your breathing technique by doing the catch-up drill with a kickboard. Breathe every time your complete an arm cycle (e.g. every time your left arm comes to grab the kickboard, take a breath).
A Final Note
As you know, swimming technique can get infinitely complex. This article was intended to provide some simple insight into helping you to improve your swimming during a triathlon. Keep in mind that neuromuscular changes (like those involved with changing your swimming stroke) may take constant repetition for months. There's no quick fix.
We also recommend reading - SWIMMING FASTEST, by Maglischo.
Geoff Glaser is the Head Swimming Coach for the 2008 Triathlon Academy Swim Clinic in Tucson, AZ.
Colleen Kelley, PhD is an elite masters swimmer and Triathlon Academy Coach.
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