Swimmers help a swimmer

I don't think that the head position is the issue, I have been focusing on the blackline lately, in my younger days, I liked to keep a little more forward focus, but I think that is the old school way.  I am up for trying the tight abs good chest posture idea.  That will be on the agenda for tomorrow.

Keep the ideas coming.

Agree with the chest down/out position.

The other thing to do is a face down float without moving.  It may take you a few times, but eventually you'll feel the position you need to be in to keep your feet up.  Then just float/swim a few strokes several times to get the position memorized.

Jim

This works for me when I find my form breaking down:

Butterfly.

Then return to freestyle. My form is ALWAYS better after I've engaged my core with some butterfly. 

Are you doing any kicking sets? If you feel like your legs are sinking, maybe your kick is off.  I don't think kicking should bother your knees, if you're kicking correctly, and generally everyone is faster with a pull buoy.  It's kinda like wearing a wetsuit.


Edited by coltank17 2010-02-08 10:59 AM

I have been doing some kick sets; to be frank, I have never learned to be an effective freestyle kicker.  It is an area that needs focus.

Is everyone really faster with the buoy?  I would think that some propulsion would be gained from the legs (of someone who uses them better than I).

I used to have real sinking legs and got a huge speed boost from the pull buoy. As my balance in the water has improved, my speed bonus has shrunk.

The key for me was to use more of a catch up style stroke; your chest is your balance point and arms out counter balance the legs

When my feet sink its usually my head position it too high, I keep it straight with my body and I can feel the legs go up.

Friendly advice from your local 2:00/100 swimmer.

I am not a coach but have been a competitive swimmer for "ever".

The first thing I think of when you talk about your knee pain and being faster with a buoy is, your kick is either weak or out of position.  

Yes, if your head is to high it will make your hips drop, but so will a weak kick.  And if you  have knee pain you my be kicking to much from the knee.  Dropping your knee and kicking will create tons of drag and reduce power.  

The kick should  (in my opinion and experience) start from the hip.  Flex at the knee should be minimal.  Powering the kick from the hip and the upper leg and letting the rest of the leg "whip" to finish the move.  Incorporating the entire leg in the kick should help.

Try doing some kick board sets at Medium intensity.  Get a good pace going with your feet fluttering at the surface not splashing the water.  If your feet rise to much and splash down on the surface of the water you are bending at the knee. You should feel a good "burn" in your butt and upper legs and your toes should be in a line with you hips. 

I watched a swimmer last year at Ironman Coaur d Alane struggling to make the swim cut off.  He had a reasonably good stroke but had no power in his kick.  (Granted at this point he my have been cramping.)   I am happy to say he made it just under the time cut off, but it is a good example of how much a kick can help.

I hope this helps.  I am 20 weeks away from my first Ironman and loving this board as a motivation and a information resource. 

Edited by mattanderson 2010-02-08 5:48 PM