Faster Freestyle Swimming: Part 5. Exiting the Stroke efficiently to reduce drag | Vasa Swim Trainer

Summary

The video script focuses on optimizing swimming technique, particularly the recovery phase of the stroke. It advises against the traditional 'high elbow' recovery, which can strain the shoulder, and instead promotes a straight back recovery with a 'feather' hand movement for efficiency. The script emphasizes the importance of a relaxed recovery to conserve energy. It also discusses the benefits of practicing underwater recovery and using the ergometer to simulate a flatter scapula position, which can lead to a more powerful and efficient swimming stroke.

Takeaways

• 🏊‍♂️ The focus is on improving the recovery phase in swimming by integrating it with the power phase and the stretch catch and pull.
• 🚫 Avoiding the 'high elbow recovery' which can lead to shoulder injuries due to repetitive stress.
• 🔄 Emphasizing a straight back recovery with a feathering out of the hand to enhance efficiency and avoid getting stuck.
• 👋 The hand should point down at the bottom of the power phase, indicating the end of the pull and the start of the recovery.
• 🌟 Observing elite swimmers' recovery techniques, noting the variety and the importance of a relaxed recovery.
• 💡 The recovery phase should be thought of as a time to rest or relax, not to exert extra force.
• 👨‍🏫 Tim demonstrates the correct technique with a slight overhand recovery, maintaining a relaxed approach.
• 🌊 Underwater recovery drills can be beneficial for practicing the catch and recovery without the pull.
• 🤸‍♂️ On the ergometer, maintaining a flatter back and scapula position can help simulate the desired swimming motion.
• ⚖️ Rotation is not the primary goal; instead, focus on stretch and reach to optimize the swimming stroke.

Q & A

What is the focus of the fifth and final point discussed in the transcript?

The focus is on improving the recovery phase of swimming by blending it with the power phase and incorporating it into the stretch catch and pull.

What is the problem with the 'high elbow recovery' mentioned in the transcript?

The problem with the high elbow recovery is that it can lead to shoulder injuries due to the repetitive motion of lifting from the elbow and shoving the hand back forward.

What is a more efficient way to recover in swimming according to the transcript?

A more efficient way to recover is to pull straight back, feather the hand out into the recovery, and then move into a stretch or glide extension before starting the next pull.

What does the transcript suggest about the recovery phase during swimming?

The transcript emphasizes that the recovery phase should be relaxed and not forced, as it is a time for rest and relaxation.

What demonstration is Tim asked to do in the transcript?

Tim is asked to demonstrate a stretch catch and pull with a slight overhand recovery, focusing on a relaxed movement.

What is the underwater recovery technique mentioned in the transcript?

The underwater recovery technique involves just the catch and covering back underwater, which is an effective way to practice the recovery phase.

Why does the transcript suggest using the ergometer for training?

The ergometer is suggested for training because it promotes a flatter scapula and wider pull, which can help access power and improve the overall swimming stroke.

What is the effect of too much rotation while swimming, as mentioned in the transcript?

Too much rotation can lead to a less efficient stroke, as it replaces the desired stretch or reach with a roll, which is not ideal for swimming.

What is the importance of having a flat back while on the ergometer according to the transcript?

Having a flat back while on the ergometer is important because it helps to develop a more efficient swimming stroke by focusing on the stretch and reach rather than rotation.

What should swimmers focus on when starting to get into the recovery phase, as suggested in the transcript?

Swimmers should focus on leaning or stretching out when starting the recovery phase to ensure a smooth transition into the next pull.

What is the goal of the recovery phase in swimming as described in the transcript?

The goal of the recovery phase in swimming is to allow for an easy and efficient transition into the next pull, enabling a faster stroke.