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.

Outlines

00:00

🏊‍♂️ Optimizing Swimming Recovery and Power Phase

The paragraph focuses on the fifth and final focus point of swimming technique, which is the transition from the power phase to the recovery phase. It emphasizes avoiding the old 'S' pull with a high elbow recovery, which can lead to shoulder injuries. Instead, it suggests a more efficient recovery by pulling straight back and feathering the hand out into a stretch or glider extension. The paragraph also discusses the importance of a relaxed recovery to conserve energy and mentions observing freestylers' arm recoveries during the Olympics. Tim is used as an example to demonstrate the correct technique, which includes a stretch catch and pull with a slight overhand recovery. The paragraph concludes with a comparison of the old 'S' pole high elbow recovery to the more efficient underwater recovery, highlighting the importance of a relaxed and efficient recovery for a faster stroke.

Keywords

💡Power Phase

The 'Power Phase' refers to the part of a swimming stroke where the swimmer applies force to the water to propel themselves forward. In the script, it's mentioned that the fingers point down at the bottom of this phase, indicating the end of the power phase and the beginning of the recovery. This phase is crucial for generating speed and is a key focus area for improving swimming technique.

💡Recovery

Recovery in swimming is the phase where the swimmer's arm moves back to the starting position after the power phase. The script emphasizes the importance of a relaxed recovery to avoid unnecessary strain on the shoulder. It contrasts the 'high elbow recovery' with a more efficient 'underwater recovery,' highlighting the need for a smooth transition to prepare for the next pull.

💡High Elbow Recovery

A 'High Elbow Recovery' is a technique where the swimmer lifts their elbow high during the recovery phase, which can lead to shoulder injuries over time due to the repetitive motion. The script advises against this method, suggesting a straighter, more relaxed recovery to prevent such issues.

💡Feathering

Feathering in swimming is the action of moving the hand through the water in a relaxed manner during the recovery phase. The script suggests 'feathering out' as a way to transition smoothly from the power phase to the recovery without getting stuck, which is essential for maintaining a fluid and efficient stroke.

💡Stretch Catch

The 'Stretch Catch' is a phase in the swimming stroke where the swimmer extends their arm forward to catch the water, preparing for the next power phase. The script mentions incorporating the recovery into this phase, indicating the importance of a full extension to maximize the effectiveness of the pull.

💡Pull

The 'Pull' is the forceful part of the swimming stroke where the swimmer's arm moves backward to propel the body forward. The script discusses the importance of a strong pull following a relaxed recovery, which is essential for generating speed and momentum in the water.

💡Vasa Orometer

The 'Vasa Orometer' is a type of swimming training device that simulates the swimming stroke, allowing swimmers to practice their technique on land. The script suggests using this tool to practice the modified recovery and underwater recovery techniques for improved efficiency in the water.

💡Underwater Recovery

An 'Underwater Recovery' is a technique where the swimmer's arm movement during the recovery phase remains submerged, which can help in maintaining a streamlined body position and reducing drag. The script recommends this method as an effective way to practice and improve the recovery phase of the stroke.

💡Rotation

In swimming, 'Rotation' refers to the twisting motion of the swimmer's body to facilitate the arm's movement during the stroke. The script notes that excessive rotation is not ideal and that a flatter scapula position is more beneficial for a wider, more powerful pull.

💡Scapula

The 'Scapula,' or shoulder blade, plays a crucial role in the swimming stroke, particularly in the recovery phase. The script mentions the importance of maintaining a flatter scapula position to avoid over-rotation and to facilitate a more efficient and powerful stroke.

💡Ergometer

An 'Ergometer,' also known as an indoor rowing machine, is used in the script to illustrate the swimming stroke, particularly the recovery phase. The script contrasts the flat back position on the ergometer with the natural swimming position, suggesting that training on the ergometer can help swimmers develop a more efficient stroke.

Highlights

Entering the fifth and final focus point related to swimming technique.

Discussing the power phase blending into recovery and the concept of 'stretch catch and pull'.

Identifying the common high elbow recovery issue that can damage the shoulder.

Suggesting a more efficient recovery method by pulling straight back and feathering the hand out.

Demonstrating the correct recovery technique to avoid getting stuck.

Emphasizing the importance of a relaxed recovery to conserve energy.

Observing arm recoveries in freestyle swimmers during the Olympics.

Recommending a focus on feathering out during recovery.

Introducing Tim to demonstrate the stretch catch and pull with a slight overhand recovery.

Discussing the underwater recovery as an effective training method.

Highlighting the need for a flatter back position on the ergometer.

Addressing the issue of excessive rotation in swimming and triathlon.

Advocating for a roll for stretch or reach instead of rotation.

Explaining how training on the ergometer can help achieve a wider pull and better power.

Stressing the benefits of a flatter scapula position for accessing power and preventing shoulder strain.

Detailing the complete package of a good swimming stroke: from the catch to the pull.

Encouraging swimmers to lean or stretch out during the recovery phase for a faster stroke.

Transcripts

okay folks now we're really cooking

we're getting into our fifth and final

focus point and this one is all to do

with taking the power phase blending it

into the recovery and then incorporating

it in what I call the stretch catch and

pull now what's happened with most

people on this recovery aspect is in the

old S poll with their hands going in out

and back down here a lot of people have

what's called a high elbow recovery now

I mean they lift from the elbow and

shove the hand back forward well the

problem with this is you do that a few

million times you're going to really

tear up your shoulder and we're not

going in and out and back we're not

getting stuck back there so better a

more efficient way to do this would be

to pull straight back feather the hand

out into the recovery back into a

stretch or a glider extension before we

start our next pull so let me

demonstrate that again

the hidden couples back fingers are

pointed down at the bottom when the

fingers can't point down here at the

bottom anymore you're pretty much done

with the power phase of the pull and out

it goes into the recovery now I don't

know about you but last Olympics I was

watching the arm recoveries a lot of

freestylers and really pretty much

anything goes so the most important

aspect of the recovery is it needs to be

relaxed now a lot of people force their

recovery or spend a lot of extra energy

recovery means rest or relax so really

focus on emphasizing a feathering out to

get yourself from not being stuck back

here feather out into the recovery and

into their stretch catch and then pull

so we're going to have Tim demonstrate

that tim is going to do a stretch

catching a pull with a slight overhand

recovery nice and relaxed nice and

relaxed there we go so that's one

modification that you can do when you're

on the vasa org ometer now another way

to kind of work on this is to do the

underwater recovery which would be just

the catch and we're covering back

underwater both of those are really

effective ways to get a lot of power out

of your pull now something I want Tim to

try right now is to go back to the old s

Pole and do a high elbow recovery and

when I start seeing Tim do this well the

first thing I notice is a it looks a

little bit painful but be

everything starts slowing down because

by the nature of it he's going a little

too far back and pinching at a shoulder

so let's go back to the relaxed

underwater recovery accessing a lot of

pull make sure that you try and let

yourself lean or stretch out when you're

starting to get this focal point

something else I want people to notice

is that when Tim is on the ergometer his

back is relatively flat and by the

nature of this machine that's what's

going to be occurring I found that with

almost all swimmers and triathletes that

many people have way too much rotation

and rotation is not really what we're

going for in swimming what we're looking

for most people tend to take a roll for

their rotation instead of a stretch or a

reach so actually training on the

ergometer with this flatter scapula and

this nice wider pull you're going to ask

it access that nice power the early cat

the vertical forearm that we're looking

for the wrist the whole package and an

actual easy recovery that's going to

allow you to stretch catch and pull your

way to a faster stroke