The most important thing you can do to get faster with regards to your swim technique is to get your body shape straight and horizontal as close to the top of the water as possible. An incorrect body shape and position can create the most drag which has a massive influence on your speed. Once you have your head in the correct position(refer to last post) you need to get your back and hips as straight as possible and while allowing for an efficient kick your knees and ankles as straight as possible and your legs as close together as possible. And this body position should be held during all phases of the stroke. This is sometimes easier said than done depending on your individual situation. You need flexibility and strength in the right places. Can you get into this body position with ease on land? Why with ease? Well that is because water is not going to hold your body in position if you have to force your body into a certain position to counteract inflexibility in certain joints.
Lets start at the top with your back. Working on a good posture will go a long way in getting a straighter back. Just by concentrating on the correct posture while swimming can make a difference. But if your flexibility or muscle strength is insufficient to have the correct posture you will have to do exercises to get this right. Doing the correct upper and lower back exercises and core exercises as part of your training routine on a consistent and persistent basis will help.
Next down would be the hips. Inflexibility in the hip flexor muscles and weak hip extensor muscles will cause the legs to drop. Insufficient quadriceps muscle strength will not allow you to maintain the correct leg position. The ankles need enough flexibility so the toes can get into a position to be able to point backwards easily. Forcing pointed toes requires foot and lower leg muscles to work excessively and could lead to fatige and possible undue cramp. Working against inflexibility is wasted energy that could be used for propulsion.
Can you maintain the correct body position but only for a short time? This may be due to lack of concentration due to fatigue or just not focusing on it. It could also be that there is insufficient strength/endurance in the muscles to maintain the correct position for extended periods of time.
It does not matter how hard you try, without the correct body position you are going to battle to get faster. Work on this first
Body position can also be affected by other things(to be discussed in future posts)
– balance – are you pushing/lifting your body in the right places.
– your kick mechanics and arm mechanics may be forcing your body into the incorrect position
– shoulder inflexibility
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