Swim Speed Secrets

By Sheila Taormina
bookssportsphysical
Last updated 2 days ago

The Swimming Equation

(Number of strokes) x (Rate of turnover) = time (in seconds)

You can only get faster in swimming in one of two ways:

  • Reduce the number of strokes you take (stroke is one full arm cycle)
  • Turn over the strokes more quickly

The Vital Element Revealed

Competitive swimming is far more about the pull than it is about body or head position.

The Theoretical Square Law

The resistance a body creates in water (or any fluid or gas) varies approximately with the square of its velocity. To illustrate this fact, let us use an airplane going 100 mph and say that it creates 10,000 pounds of resistance. When the airplane doubles its speed to 200 mph, it does not simply double its resistance; rather, the resistance increases by four times, or to 40,000 pounds. If the plane increases its speed to 300 mph, it now increases its resistance by nine times. This law also applies to the swimmer’s speed and resistance in the water

As we increase our speed, the resistance grows at an exponential rate, not simply at a rate proportional to the increase in speed. This means when a swimmer is traveling at faster speeds, resistance becomes more of an issue.

Swimmers should invest their energy, focus, and time on developing elements of the stroke that first and foremost provide the propulsive forces. You should spend 80 percent of your time working on the elements of technique that generate velocity. The top swimmers are doing this.

Theories of Propulsion

The S Pull

Elite swimmers push back on the water and incorporate a curve to their path. Swimmers should push predominantly back on the water as they stroke diagonally through it.

The Underwater Pull

The Pull Path

The propulsive path (AKA “the pull”) can be broken into three phases:

  • the catch
  • the diagonal
  • the finish
The Catch
  • The catch phase of the stroke is when propulsion begins
  • It commences after the hand enters the water and extends forward
  • Press the scapula forward
  • Medially rotate the upper arm
  • Bend the elbow to achieve proper hand depth
  • Sweep the upper arm outside of shoulder width
  • Hand depth is a key feature of an elite catch, but it is important to note that swimmers achieve this depth not by pressing the hand down with a straight arm, but rather by bending the elbow
The Diagonal
  • To get an elite diagonal position, you must do the following actions simultaneously:
    • Un-rotate the upper arm
    • Deepen the upper arm as you sweep the water back
    • Line up the forearm and hand with the upper arm
The Finish
  • Lift the upper arm from the water as you keep the elbow bent
    • By doing this, the stroking path extends diagonally back and up, which allows for a longer propulsive path than a straight back push with the hand
  • Direct the hand back toward the hip
  • Open up the hip, shoulder, and chest
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