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Have you ever been taught that you need to take fewer strokes per lap to be more efficient? How is it then that there is such a massive range in swimming styles at the pointy-end of the sport with some swimmers taking only 27 or 28 strokes to complete each 50m and others 40+?

Why do some swimmers look smooth and a seemingly effortless swimming style with a steady stroke rate, but others looks short, punchy and with a very high stroke frequency?

In today's video - Part 5 of our Swim Smooth Stroke Correction Hierarchy - we bust some myths about what makes an efficient freestyle stroke, and more importantly, show you how to find your best rhythm and timing to develop great momentum, efficiency and economy with your swimming using our Stroke Rate Ramp Test.

00:00 Introduction

01:13 Recap of Stages 1-4

03:36 Comparison of elites - Mack Horton, Gregorio Paltrinieri, Becky Adlington, Alistair Brownlee, Anna-Karin Lundin, Shelley Taylor-Smith, Janet Evans

04:42 The falacy of stroke counting and your efficiency

06:36 The continuous stroke versus the glide stroke

08:31 How a parachute can show whether you're efficient or not

09:59 Study to show stroke rate manipulation and economy

13:14 Higher rates allow open water swimmers and triathletes deal with any open water conditions

14:54 Gregorio Paltrinieri versus Florian Wellbrock

16:20 Interview with Bud McAllister - coach to Janet Evans, Olympic gold medallist

21:26 Identifying your optimal stroke rate

22:52 Introduction to the stroke rate ramp test

27:36 Full stroke rate ramp test with Scott from New Zealand

If you missed any of the previous 4 videos in this sequence you can access the full playlist here: https://www.youtube.com/watch?v=iuJVX_JuTJA&list=PLLmCn3sOlEw7UgiNB2Ney03oXen4c1BQY

In this video, we're delving into a crucial aspect of swimming technique: hand entry and extension forward for a powerful stroke. Using clear visual cues and analogies, we'll focus on refining this fundamental element to enhance your efficiency, speed, and prevent injuries. Drawing inspiration from top athletes like Shelley Taylor-Smith and Michael Phelps, we'll dissect their techniques and provide actionable tips for your own improvement.

By visualizing a seamless transition from hand entry to catch, you'll learn to spear into the water with your fingertips first, followed by a subtle wrist tilt for optimal engagement. We'll explore common mistakes to avoid, such as overgliding or excessive wrist flexion, and introduce tools like the Finis Bolster Paddle to aid your practice.

Examining Phelps' stroke, we'll uncover his ingenious strategy to maximize distance per stroke without compromising efficiency. Despite his exceptional physique, Phelps adheres to biomechanical principles, emphasizing the importance of fingertip depth to maintain a strong catch position.

Throughout the video, we'll reinforce key principles: entering fingertips first, maintaining proper depth, and initiating the catch with a subtle fingertip tilt. With these visual cues and drills, you'll refine your technique and swim smoother and faster.

Share your progress and insights in the comments, and consider sharing this video with your swimming community to enhance their skills. Dive in, apply these techniques, and elevate your freestyle swimming to new heights. Thanks for watching, and see you in the next video!

Now this really is efficient (and fast) swimming! Watch Olympian Jono Van Hazel's near perfect stroke technique just before your next swim and reproduce his smooth movements when you jump in the water: a very powerful way to improve your swimming.

Notice that while Jono has a very long freestyle stroke technique he doesn't achieve this by gliding (a very common misconception amongst swimmers). Instead he has low drag and fantastic propulsive technique which gives him great distance per stroke.

Whilst he has a long stroke, he also has great stroke rhythm - the real secret to great swimming. Our 'time between strokes' measure shows that Jono has nearly zero gap between finishing one stroke and starting the next. (In fact when he's swimming quickly there's even a slight overlap between strokes.) His lead hand is constantly in motion, either extending forwards, catching the water or pressing it backwards: great catch technique and no over-gliding.

Swim Smooth!

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Here are some tips from the deck by Paul Newsome explaining how to bring your Finis Tempo Trainer Pro back to life, possibly without the need for a new battery!

If all these tips still fail, you might well have a dead beeper, but give them a whirl and give that little CR 1620 battery a little wipe and a mini massage to boot and it might just save your bacon.

Swimmers, triathletes and their coaches love a good acronym when it comes to remembering something that has well-meaning intentions to help you improve your swimming.

Take S.W.O.L.F for example - this is actually half-acronym and half-portmanteau (a fusion of two words), ‘swimming’ and ‘golf’. It's been used for eons by both coaches - and now smart devices – to purportedly give you a measure of your efficiency in the water by combining the number of strokes you do per length and the time it takes you in seconds to complete each length, i.e. 56 strokes and 56 seconds = 112.

To get a ‘better’ (lower) score one should either take fewer strokes and/or complete the length in a shorter time.

Like improved prowess in golf, S.W.O.L.F purports that to be more ‘efficient’ when swimming you have to try to reduce your total number. However, this is very much not the case, and just like the acronym B.L.A.B.T, we’ll demonstrate today how both of these age-old swimming acronyms might actually be holding you back, and then give you a short sequence you can practice this week to work on what *should* be the first letter of the stroke correction hierarchy acronym - B, for BREATHING!

Don't forget our brilliant Swim Smooth Coaches can help you with all of this, including the video analysis required to identify what issues are holding you back: https://www.swimsmooth.guru/coaches

So on last week’s video we discussed whether two common swimming acronyms – SWOLF (or swimming-golf) and BLABT (stroke correction hierarchy) are beneficial (or harmful) for your swimming, at least when taken too literally and even out of context. Today we’re going to look at the second step in our Stroke Correction Hierarchy to help you make some further gains.

What’s next on the Stroke Correction Hierarchy? That’ll be drag, or rather, how to reduce it!

Unfortunately there is no silver bullet for reducing drag in the freestyle stroke. Common causes include:

1. holding onto your breath which increases buoyancy in the chest cavity and sinks the legs

2. lifting the head too high to breathe which sinks the legs

3. looking too far forwards in the water which sinks the legs

4. crossing over in front of the head which causes the legs to scissor kick apart and sink

5. poor core control allowing the legs to sink and the hips to snake from side to side

tight muscles in the upper back, hips and ankles which cause the legs to sink

A swimmer needs to think of the above link a little checklist - ticking off each one as you analyse your stroke for factors that might be adding to your drag.

Ultimately, you only need to solve one equation to swim well:

Efficiency = reduce DRAG + increase effective PROPULSION

So how exactly did Charles, a half-Iron triathlete knock off 10 minutes over 1500m between session 1 and session 2 of his stroke correction with me? Well, he believed it was all down to my input suggesting he look more down to the bottom of the pool, but if we actually check out his before and after video from a few angles, you’ll see there was a bit more to it than that.

Finally, let’s check out this analysis with Mahesh from just yesterday – it’s a great link between the first two steps in our Stroke Correction Hierarchy – Breathing and Drag – and I hope the tips here today allow you to work through some of your own drag issues this week whilst you wait for step three in the hierarchy.

Thanks for watching - please like and subscribe to our channel - we'd very much appreciate that!

The topic of swimming straighter is not exactly SEXY, but it will help you swim a LOT faster, especially in the open water!

This week’s 3rd stage in our Swim Smooth Stroke Correction Hierarchy will focus on “A for Alignment”, which covers off a large magnitude of aspects of the freestyle stroke, including:

1. The distance you reach forwards in front of your head

2. Hand alignment as you enter into the water

3. Hand depth as you extend forwards in the water

4. Lateral positioning of your hand and arm as you extend forwards in the water

…and most importantly, the effect that any issues with these aspects of your alignment have on the other areas of your stroke, vis-à-vis, welcome to the Cause & Effect aspect of our Methodology ✅

Alignment can really be thought of as anything that will help set you up for a better stroke, specifically the catch (as we’ll discuss next week).

These four aspects of your alignment can all be brought together with a drill I designed specifically for this in 2013 which I named the “Javelin drill”. The drill progression starts with simply kicking on your side, which is a great way of testing your stability and alignment in it’s raw form. If you can improve on this simple aspect, your swimming will improve in leaps and bounds no matter what your ability level or core issue facing your stroke.

Buy the FINIS alignment kickboard here: https://shop.swimsmooth.com/collections/finis-sale/products/finis-alignment-kickboard

Part 1 of the series (BREATHING): https://www.youtube.com/watch?v=19ANlVogg_Y&t=8s

Part 2 of the series (DRAG): https://www.youtube.com/watch?v=JNxDjfyZZbw&t=893s

Join us in Montenegro for our 3-day Coach Education Course 3-5 October 2023: https://forms.gle/xPidqqDw82cWbtJt8

🏊‍♂️ Improve Your Swimming Technique with Swim Smooth's Swim Type System! 🏊‍♀️

Welcome to our channel! If you're looking to take your swimming skills to the next level, you've come to the right place. In this video, we'll introduce you to Swim Smooth's revolutionary Swim Type System, a cutting-edge approach to help you become a more efficient and powerful swimmer.

🏆 Why Choose Swim Smooth's Swim Type System?

Swim Smooth is renowned worldwide for its innovative and personalized approach to swim coaching. By identifying your unique Swim Type, you'll receive targeted training tailored to your specific strengths and weaknesses in the water. Whether you're a "Kicktastic," "Arnie," "Smooth," or "Swinger," our expert coaches will guide you through a comprehensive 8-week improvement plan to unlock your true swimming potential.

📅 8-Week Personalized Swim Training Plan

With our Swim Type System, you'll receive a customized 8-week training program designed to address your individual needs. We'll focus on refining your technique, enhancing your efficiency, and building your endurance to help you achieve your swimming goals faster than ever before. See www.swimsmooth.guru for more information on our programs.

💡 What You'll Learn in This Video

- An overview of the Bambino Swim Type

✅ Extended videos in this series:

1. The Arnie: http://youtu.be/8n94xHkxBtw

2. The Bambino: http://youtu.be/wdBU4fYMYSA

3. The Kicktastic: http://youtu.be/65e5sMr_268

4. The Overglider: http://youtu.be/OPrNv_G-YlQ

5. The Swinger: http://youtu.be/5NcXYN2IxOc

6. The Smooth: http://youtu.be/vceKCgkc9SE

🔔 Subscribe Now and Dive into the Best Swim Training of Your Life!

Don't miss out on this fantastic opportunity to elevate your swimming technique with Swim Smooth's Swim Type System. Hit that subscribe button and turn on notifications so you won't miss any of our upcoming videos filled with invaluable swim tips, expert guidance, and inspiring success stories.

🌟 Let's Connect!

Website: www.swimsmooth.com and www.swimsmooth.guru

Instagram: @swimsmooth

Facebook: /SwimSmoothGURU

🙏 Thank you for choosing Swim Smooth! We look forward to helping you become a stronger, faster, and more confident swimmer. Remember, every stroke counts – let's make them perfect together! 💪

#SwimSmooth #SwimTypeSystem #SwimmingTechnique #SwimTraining #SwimBetter #EfficientSwimming #SwimmingGoals #SwimTips #SwimCoach #SwimStrong #SwimLife

🏊‍♂️ Improve Your Swimming Technique with Swim Smooth's Swim Type System! 🏊‍♀️

Welcome to our channel! If you're looking to take your swimming skills to the next level, you've come to the right place. In this video, we'll introduce you to Swim Smooth's revolutionary Swim Type System, a cutting-edge approach to help you become a more efficient and powerful swimmer.

🏆 Why Choose Swim Smooth's Swim Type System?

Swim Smooth is renowned worldwide for its innovative and personalized approach to swim coaching. By identifying your unique Swim Type, you'll receive targeted training tailored to your specific strengths and weaknesses in the water. Whether you're a "Kicktastic," "Arnie," "Smooth," or "Swinger," our expert coaches will guide you through a comprehensive 8-week improvement plan to unlock your true swimming potential.

📅 8-Week Personalized Swim Training Plan

With our Swim Type System, you'll receive a customized 8-week training program designed to address your individual needs. We'll focus on refining your technique, enhancing your efficiency, and building your endurance to help you achieve your swimming goals faster than ever before. See www.swimsmooth.guru for more information on our programs.

💡 What You'll Learn in This Video

- An overview of the Bambino Swim Type

✅ Extended videos in this series:

1. The Arnie: http://youtu.be/8n94xHkxBtw

2. The Bambino: http://youtu.be/wdBU4fYMYSA

3. The Kicktastic: http://youtu.be/65e5sMr_268

4. The Overglider: http://youtu.be/OPrNv_G-YlQ

5. The Swinger: http://youtu.be/5NcXYN2IxOc

6. The Smooth: http://youtu.be/vceKCgkc9SE

🔔 Subscribe Now and Dive into the Best Swim Training of Your Life!

Don't miss out on this fantastic opportunity to elevate your swimming technique with Swim Smooth's Swim Type System. Hit that subscribe button and turn on notifications so you won't miss any of our upcoming videos filled with invaluable swim tips, expert guidance, and inspiring success stories.

🌟 Let's Connect!

Website: www.swimsmooth.com and www.swimsmooth.guru

Instagram: @swimsmooth

Facebook: /SwimSmoothGURU

🙏 Thank you for choosing Swim Smooth! We look forward to helping you become a stronger, faster, and more confident swimmer. Remember, every stroke counts – let's make them perfect together! 💪

#SwimSmooth #SwimTypeSystem #SwimmingTechnique #SwimTraining #SwimBetter #EfficientSwimming #SwimmingGoals #SwimTips #SwimCoach #SwimStrong #SwimLife

🏊‍♂️ Improve Your Swimming Technique with Swim Smooth's Swim Type System! 🏊‍♀️

Welcome to our channel! If you're looking to take your swimming skills to the next level, you've come to the right place. In this video, we'll introduce you to Swim Smooth's revolutionary Swim Type System, a cutting-edge approach to help you become a more efficient and powerful swimmer.

🏆 Why Choose Swim Smooth's Swim Type System?

Swim Smooth is renowned worldwide for its innovative and personalized approach to swim coaching. By identifying your unique Swim Type, you'll receive targeted training tailored to your specific strengths and weaknesses in the water. Whether you're a "Kicktastic," "Arnie," "Smooth," or "Swinger," our expert coaches will guide you through a comprehensive 8-week improvement plan to unlock your true swimming potential.

📅 8-Week Personalized Swim Training Plan

With our Swim Type System, you'll receive a customized 8-week training program designed to address your individual needs. We'll focus on refining your technique, enhancing your efficiency, and building your endurance to help you achieve your swimming goals faster than ever before. See www.swimsmooth.guru for more information on our programs.

💡 What You'll Learn in This Video

- An overview of the Bambino Swim Type

✅ Extended videos in this series:

1. The Arnie: http://youtu.be/8n94xHkxBtw

2. The Bambino: http://youtu.be/wdBU4fYMYSA

3. The Kicktastic: http://youtu.be/65e5sMr_268

4. The Overglider: http://youtu.be/OPrNv_G-YlQ

5. The Swinger: http://youtu.be/5NcXYN2IxOc

6. The Smooth: http://youtu.be/vceKCgkc9SE

🔔 Subscribe Now and Dive into the Best Swim Training of Your Life!

Don't miss out on this fantastic opportunity to elevate your swimming technique with Swim Smooth's Swim Type System. Hit that subscribe button and turn on notifications so you won't miss any of our upcoming videos filled with invaluable swim tips, expert guidance, and inspiring success stories.

🌟 Let's Connect!

Website: www.swimsmooth.com and www.swimsmooth.guru

Instagram: @swimsmooth

Facebook: /SwimSmoothGURU

🙏 Thank you for choosing Swim Smooth! We look forward to helping you become a stronger, faster, and more confident swimmer. Remember, every stroke counts – let's make them perfect together! 💪

#SwimSmooth #SwimTypeSystem #SwimmingTechnique #SwimTraining #SwimBetter #EfficientSwimming #SwimmingGoals #SwimTips #SwimCoach #SwimStrong #SwimLife

🏊‍♂️ Improve Your Swimming Technique with Swim Smooth's Swim Type System! 🏊‍♀️

Welcome to our channel! If you're looking to take your swimming skills to the next level, you've come to the right place. In this video, we'll introduce you to Swim Smooth's revolutionary Swim Type System, a cutting-edge approach to help you become a more efficient and powerful swimmer.

🏆 Why Choose Swim Smooth's Swim Type System?

Swim Smooth is renowned worldwide for its innovative and personalized approach to swim coaching. By identifying your unique Swim Type, you'll receive targeted training tailored to your specific strengths and weaknesses in the water. Whether you're a "Kicktastic," "Arnie," "Smooth," or "Swinger," our expert coaches will guide you through a comprehensive 8-week improvement plan to unlock your true swimming potential.

📅 8-Week Personalized Swim Training Plan

With our Swim Type System, you'll receive a customized 8-week training program designed to address your individual needs. We'll focus on refining your technique, enhancing your efficiency, and building your endurance to help you achieve your swimming goals faster than ever before. See www.swimsmooth.guru for more information on our programs.

💡 What You'll Learn in This Video

- An overview of the Bambino Swim Type

✅ Extended videos in this series:

1. The Arnie: http://youtu.be/8n94xHkxBtw

2. The Bambino: http://youtu.be/wdBU4fYMYSA

3. The Kicktastic: http://youtu.be/65e5sMr_268

4. The Overglider: http://youtu.be/OPrNv_G-YlQ

5. The Swinger: http://youtu.be/5NcXYN2IxOc

6. The Smooth: http://youtu.be/vceKCgkc9SE

🔔 Subscribe Now and Dive into the Best Swim Training of Your Life!

Don't miss out on this fantastic opportunity to elevate your swimming technique with Swim Smooth's Swim Type System. Hit that subscribe button and turn on notifications so you won't miss any of our upcoming videos filled with invaluable swim tips, expert guidance, and inspiring success stories.

🌟 Let's Connect!

Website: www.swimsmooth.com and www.swimsmooth.guru

Instagram: @swimsmooth

Facebook: /SwimSmoothGURU

🙏 Thank you for choosing Swim Smooth! We look forward to helping you become a stronger, faster, and more confident swimmer. Remember, every stroke counts – let's make them perfect together! 💪

#SwimSmooth #SwimTypeSystem #SwimmingTechnique #SwimTraining #SwimBetter #EfficientSwimming #SwimmingGoals #SwimTips #SwimCoach #SwimStrong #SwimLife

🏊‍♂️ Improve Your Swimming Technique with Swim Smooth's Swim Type System! 🏊‍♀️

Welcome to our channel! If you're looking to take your swimming skills to the next level, you've come to the right place. In this video, we'll introduce you to Swim Smooth's revolutionary Swim Type System, a cutting-edge approach to help you become a more efficient and powerful swimmer.

🏆 Why Choose Swim Smooth's Swim Type System?

Swim Smooth is renowned worldwide for its innovative and personalized approach to swim coaching. By identifying your unique Swim Type, you'll receive targeted training tailored to your specific strengths and weaknesses in the water. Whether you're a "Kicktastic," "Arnie," "Smooth," or "Swinger," our expert coaches will guide you through a comprehensive 8-week improvement plan to unlock your true swimming potential.

📅 8-Week Personalized Swim Training Plan

With our Swim Type System, you'll receive a customized 8-week training program designed to address your individual needs. We'll focus on refining your technique, enhancing your efficiency, and building your endurance to help you achieve your swimming goals faster than ever before. See www.swimsmooth.guru for more information on our programs.

💡 What You'll Learn in This Video

- An overview of the Arnie Swim Type

✅ Extended videos in this series:

1. The Arnie: http://youtu.be/8n94xHkxBtw

2. The Bambino: http://youtu.be/wdBU4fYMYSA

3. The Kicktastic: http://youtu.be/65e5sMr_268

4. The Overglider: http://youtu.be/OPrNv_G-YlQ

5. The Swinger: http://youtu.be/5NcXYN2IxOc

6. The Smooth: http://youtu.be/vceKCgkc9SE

🔔 Subscribe Now and Dive into the Best Swim Training of Your Life!

Don't miss out on this fantastic opportunity to elevate your swimming technique with Swim Smooth's Swim Type System. Hit that subscribe button and turn on notifications so you won't miss any of our upcoming videos filled with invaluable swim tips, expert guidance, and inspiring success stories.

🌟 Let's Connect!

Website: www.swimsmooth.com and www.swimsmooth.guru

Instagram: @swimsmooth

Facebook: /SwimSmoothGURU

🙏 Thank you for choosing Swim Smooth! We look forward to helping you become a stronger, faster, and more confident swimmer. Remember, every stroke counts – let's make them perfect together! 💪

#SwimSmooth #SwimTypeSystem #SwimmingTechnique #SwimTraining #SwimBetter #EfficientSwimming #SwimmingGoals #SwimTips #SwimCoach #SwimStrong #SwimLife