SwimInfo: Freestyle quick tips

Swimming Technique, Fall 1999 by Dalbey, Troy

All the great freestylers-whether they realize it or not-incorporate a lot of lateral (sideways) movement into their underwater pull patterns, holding their ground on a particular piece of water with as little slippage as possible. By doing this, they don't pull the hand through the water. Instead, they propel their body past the stationary hand. The key to "holding your ground" lies in lateral movement, or sculling. The key to sculling lies in being able to control completely the pitch of your hand and, more specifically, your pinky.

So What's Up with the Pinky?

The pinky is important because it is the one finger that truly controls the pitch of your hand, which directly affects your ability to hold your ground and reduce slippage. It's simple: if the pinky is kept up during the entire catch phase of your stroke, concentrating more on lift and forward momentum, then slippage is reduced. It also forces you to use the proper muscle groups (triceps, shoulders, lats and abs) and, in turn, creates synchronicity in the timing between your hands and hips, which is the most important factor in any stroke, especially freestyle.

Here's What to Think About

The key to reducing slippage in your freestyle is to make sure that you never put pressure on the water or drive with your pinky toward your body (palm side in). In other words, always put pressure on the water laterally or drive away from your body. This is important for both the catch and finish phases of your stroke.

Catch Phase (Figs. 1, 2 and 3)

During the catch phase of your stroke, never let your pinky drop toward your body's center. Instead, drive to the outside, keeping your pinky higher than your forefinger. Concentrate on creating lift, not momentum, keeping your elbow as high as possible. By pressing down and to the outside, you also slow down the catch phase of your stroke, which allows time for your hips to rotate ahead of your hands. This creates more drive from your center of gravity. Vertical sculling drill (elbows at the surface) and Tarzan drill are excellent ways to emphasize principles of front-end-lift.

Finish Phase (Figs. 4, 5 and 6)

Holding your ground through your entire pull pattern, especially through your finish phase, is one of the most neglected principles in freestyle swimming. This is true of novice and world-class swimmers alike. To reduce slippage, push away from your body, keeping your pinky facing out from your hip (palm side out). Keep in mind that if you rotate properly, pushing away from your body laterally helps you hold ground and maintain your feel for that piece of water that you are propelling your body past through your entire pull pattern. Vertical sculling drill (elbows at your side) and catch-up drills (both with flutter or dolphin kick) are great for emphasizing this principle.

Hang in There!

Don't get discouraged when you find that working these principles into your stroke slows your tempo down significantly or seems more difficult at first. Remember that it takes a little more time and energy to propel your body past your hand holding on to a stationary piece of water than it does to allow your hand to slip through the water. You will also be using new muscle groups, and it will take time to condition those "dormant" muscles to your new stroke. This change usually takes at least one month, so don't try to incorporate these principles during a taper.

Relax

Remember that to make these principles work, it is essential to stay completely relaxed from elbow to fingertip, especially in your forearm. If you stay relaxed, you will be able to integrate these principles into your stroke quickly, eventually with much less fatigue and fewer strokes per lap!

Drills

Vertical sculling high (elbows up). Here, the emphasis is on outward pitch, keeping your elbows stationary and at the water's surface, with your pinky higher than your forefinger. Press with the triceps, not biceps.

Tarzan (head up freestyle). Concentrate on front end lift, keeping your pinky higher than your forefinger with very little emphasis on your finish phase. You may drag your legs with a two-beat kick for rotation only during this drill.

Vertical sculling low (elbows at your side). Bring your hands up to your navel, thumb up, and as you press down and away from your hip, concentrate on keeping your pinkie away from your body (past your suit line on your leg). Use your triceps as you extend away from your body at a 45degree angle.

Catch-up with Tarzan catch.

Concentrate on lift out front, work on forward momentum during the finish phase of your stroke with your palm driving away from your hips as you accelerate out the back. It is essential for the hip to rotate ahead of the hand during this drill.

Catch-up with dolphin kick.i

Easy kick out front (ride that glide), power kick out the back, utilizing your abs and hip snap to propel yourself past the hand and the particular piece of water you're holding on to (palm out as you finish, of course).

About the Author

Troy Dalbey, double Olympic gold medalist in 1988, is former head coach of the Phoenix Swim Club Masters. His 17-18 boys 200 yard freestyle record (1:33.28), set in 1987, still stands.