Swimming Faster A coach’s guide to Mark Spitzian Speed
Major Technique Work • Pulling • Kicking • Individual Strokes • Starts, turns, and finishes The best way to swim faster is to practice faster. -Dick Shoulberg, 2001 US Women’s National Coach
General Techniques • Keep High elbows • Close fingers and cup hands slightly • Stay high in the water • Keep Maximum Resistance in stroke and kick, and Minimum resistance in body • Breathe Quickly • Practice pace for distance events • Longer is better • STRETCH!!! Flexibility in shoulders and ankles!
Freestyle • Emphasize stroke length and shoulder roll for maximum power • Use Question mark shaped stroke underwater • Draft off the opponent in longer events • No circle swimming • Bilaterally breathe • Six-beat kicking • No breathing in or out of turns • Extend duration of streamline
Butterfly • Undulation • Question mark shaped stroke underwater • Keep arms low in recovery • Breathing pattern • Two-beat kick • Extend kick underwater • Shoulder and back strength • Stay conservative and long in distance event
Backstroke • Shoulder roll with deep strokes • Head still • Head back and arch back • Straight arm recovery • 2-2-2 kicking rhythm • Butterfly kick underwater • Underwater kick up to 15 meters • Know the stroke count
Breastroke • Bring hands into chest • Keep elbows high • Head down • Recover above the water • Stay high in the water • Stay low above the water • Find a rhythm • Lengthen the pull-out • Finish the kick
Starts, Turns, and Finishes Starts: • Stay loose and explode off the block • Enter in an imaginary hole • Keep head tucked Turns: • Get in and out quickly, staying legal • No breathing inside of the flags • Extend the streamline Finishes: • Keep head down • EORT: length beats taking an extra stroke