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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

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swimming faster

Swimming Faster

A coach’s guide to Mark Spitzian Speed

major technique work
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
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
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
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
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
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, 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