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Freestyle swimming: How I swim my smoothest 100 meters in 1:05

Freestyle swimming: How I swim my smoothest 100 meters in 1:05

on this video I’ll show you set of exercises
that take around 20 to 30 minutes and will help you start swimming like this. By the end of the video you’ll know how
to do at least one stroke that looks and feels like these ones. This video has 5 parts: This 100 meters freestyle swimming demonstration. 5 key points of the theory of this freestyle
swimming technique. 5 Common problems when trying to swim like
this. Exercises to help you swim smoother in 5 steps. A Giveaway. Theory
Basics There are many ways to swim freestyle or front
crawl. This way is efficient and moderately fast. From now on we will call it arrow freestyle. The key of the technique is that there are
not a lot of extra movements, the only movements there are, are optimized to help you move
forward. I did a total of 50 strokes in 100 meters. It’s almost catch up swim. (Catch up is a popular drill used by coaches
to help swimmers glide and make their body longer.) The kick is a 2 beat kick. Which means 1 kick per stroke. This helps save up energy since the legs have
big muscles that use a lot of energy and oxygen. Advantages and disadvantages of the arrow
freestyle technique: This is by no means the fastest way to swim
but when you perfect it, it can be pretty fast. Once you start swimming and practicing with
this arrow freestyle technique you can build up a lot of endurance and you’ll be able
to swim long distances at a constant pace. That is why this technique is often used by
open water swimmers and long distance pool swimmers in the middle part of their swim. It may seem easy to swim like this but it
does take effort, specially if you are not used to it. Pros
It can be pretty fast . Build up endurance. Constant pace over long distances. Cons:
– Not the fastest Not easy
takes time and effort 5 Key points: The legs need to be synchronized with the
arms. You kick down with your right leg at the same
time that your right arm is pulling. The body needs to be as horizontal as possible. Your legs need to be very straight. Your breathing needs to be quick. Breathe faster than me for optimal results. Your arm should always wait for the opposite
arm to almost finish before it starts moving. Specially when you are breathing. Since your arms are producing most of the
forward movement, they should be very efficient- meaning:
high elbow (vertical forearm as soon as possible), using the rotation to pull with bigger muscles
and having barbie hands. Common problems You should expect 5 things to be your main
obstacles: Legs kicking fast instead of 2 beat kick. Splashing water, instead of smooth swimming. Not enough glide. Balancing problems (difficulty maintaining
a horizontal position). Kick and pull not synchronized. Exercises to help you fix them One stroke at a time. If I told you to swim at this pace with this
technique and you have never done it, you would probably think that I am asking too
much. But if instead I asked you to spend 20 to
30 minutes trying to do just one stroke that looked and felt like this, you’d probably
be up for the challenge. So let’s do that. One arrow stroke. Why only one stroke? Many coaches try to correct technique while
swimmers are at full speed swimming many laps. This is probably the worst time to try and
correct technique since you are tired, focused on other things and probably in autopilot. At least in the beginning of changing your
technique or trying out a new one, we believe that you need to slow things down and break
things into manageable pieces. Then build your technique while you put together
those small pieces. What does it take? This arrow freestyle looks easy but you’ll
actually need to master 5 things. And you can improve 4 out of those 5 things
in just 20 to 30 minutes with the exercises I am about to show you. 1 – Balance You need your body to be horizontal. You need your legs not to sink. This is a bit easier if you are moving, kind
of like riding a bicycle. Practice this: push off and stay still. Keep gliding with that horizontal balance
by pushing your chest down and having a tight core and tight legs. 2- Mobility This is unfortunately the one that you won’t
be able to fix quickly. In order to put your forearm like this you
need to be able to move your shoulder like this and like this. Stop this video and try to put your arms like
this. If you can’t you’ll need to do these stretches
daily for a few weeks. 3- Control We naturally have a tendency to move our legs
fast in order to move faster. But for this technique you need to control
that tendency. You need very straight knees and pointing
toes. You only bend them when you kick down once
every stroke, and you never stop the plantar flexion. This is relatively easy to correct. To force yourself to stop kicking like crazy
put on a pullbouy between your feet, or a kickboard or wrap a stretch band around your
ankles. Anything that stops you from kicking. And swim 4 x 25 like this. 4- Listenning A good hand entry should sound like this…
one kick per stroke sound likes this … If you hear this instead … it means that you
are doing something wrong. Find out what it is and do 4 to 8 x 25 listening
carefully to try and swim smoother. Then listen to your sense of touch. We have a lot of nerve ending in our skin,
use them by feeling how the water moves around you. Around your hands and around your torso. Feel the pressure agains the top of your feet
when you kick down. Notice that feeling of knife through butter
when you have pointing toes. Feel how the forearm uses leverage to move
you foreword when it is perpendicular to your body. Do 2 x 25 focusing on one part of the body:
hands, forearms, torso, feet – for a total of 8 x 25. 5- Coordination The final step is to coordinate the previous
4 steps. One arrow freestyle stroke like this is all
that we are going for right now, remember? Push off as horizontal as possible and feel
the water speeding up on your skin and then slowing down as you start to lose speed. Before you stop moving pull water with your
forearm trying to have it as perpendicular as possible and glide on the side of your
torso. At the same time that you are doing your powerful
pull, your leg of the same side of your body should be kicking down quickly. What’s next? If you can coordinate at least one stroke
and one kick on arrow freestyle, while the other side of your body doesn’t move, you’ve
done the hard part. The next time you practice you’ll try to
go for two arrow strokes. One on each side. You may stop after each cycle. Then you can start connecting them in a row. After that your next challenge will be to
learn when and how to breathe. And if you want to swim 100 meters in 1:09
with this technique in a 25 meter pool, you’ll also need to learn underwater kicks and flip
turns. We have covered those topics on other videos
and will be uploading updated tutorials on future videos. The exercises outlined on this video are meant
to be done after you finish your swim practice and the coach has left, leaving your technique
to your own device. But if you want a full arrow freestyle workout
go to this website or click on this square at the end of the video. Giveaway! This video is sponsored by … our own merch. Specifically this t-shirt. If you figure out what this drawing is, I’ll
heart your comment in the comment section. To have a chance of winning a t-shirt and
video chat with us, no matter where you are in the world, share this video on your swimteam
chat group, take a screenshot and send it to us to this number via WhatsApp. Finally here is Einstein NT with a joke: “Sarah Sjostrom is so fast, that every time
she races she gets younger.” “because relativity” “You get it?” swim fast!

100 thoughts on “Freestyle swimming: How I swim my smoothest 100 meters in 1:05”

  1. Gran video. Yo estoy entrenando ahora para bajar mi velocidad de crucero para largas distancias y creo que este puede ser un aspecto a probar y practicar en series de 100 ¿No crees? Qué distancia puedes nadar a ese ritmo?

  2. I’ve just tried this technique for the first time today, and I have the following notes:
    1- It saves oxygen as hell. I didn’t get out of breath as I’m used to.
    2- It rides the water way more smoother & quieter.
    3- At first it was difficult to synchronize my limbs, but with using fins it gets a lot easier to get the job done.
    4- It made me realize that I use my legs more than necessary, despite I thought otherwise.
    5- Now I realized why I get out of breath sooner than expected.
    6- I wonder whether it makes difference syncing the right with right, or the most important is to do only 1 kick for each stroke regardless.

  3. いいかもしれないですとにかく出来るように進む予定通りお願いします頑張ります

  4. Thank you, very awesome and easy to understand. However, when I kick off the wall and streamline I sink I don't come up like you do

  5. This is called overgliding, it is not an efficient way to swim at all. It's a constant acceleration-decelaration, wasting tons of energy in every acceleration. It is not smooth swimming at a constant speed, where you put in only a small amount of energy to keep you going at the same (higher) speed. The swimmers in the examples of openwater swimming do not even swim with this technique, as they have a much higher stroke rate (as they should). I used to swim like this (I am tall and have strong arms, and thus have a natural tendency towards this technique – no learning needed for me, on the contrary), and I am trying hard since a couple of years to get rid of it and adopt a smooth(er) swimming style, with a higher stroke rate, yes, but wasting a lot less energy. I do not recommend this technique at all, even less for open water swimmers.

  6. Estupendo, llevo años esperando a que hicieras "este video", y ahora igual hasta nos vas enseñando mas ejercicios en esta linea de técnica. Muchas gracias!!!!!

  7. Great video, very helpful! Thank you for that.
    There's only one problem I have with these training videos: you always have the whole lane to yourself to do your exercises. In reality this never happens (at least not in my part of the world). You can not just stop after 1 or 2 strokes, the people behind you will be extremely annoyed! So maybe do a video sometime "exercises in a crowded pool"? That could be fun ?

  8. a pesar de hacer vortice con sus dedos , nada muy bien los 100 mts , relajado , pero jalando y apoyando fuerte cada brazada.

  9. I'd like to state that it is important not to stick with this technique for too long. It happened to me that I kept doing it for months and after that it felt like I can't control my kicks if I wanted to kick more than one per stroke.

  10. I love this video! This is a great tutorial showing the arrow stroke technique! I can't wait to try it to improve my endurance swimming! Please continue these wonderful, effective tutorials for becoming a better swimmer!! I am going to guess what the tee-shirt has on it. ANSWER:The drawing on the tee-shirt is a swimmer in the water performing the arrow stroke from the from the perspective of the top of the swimmer's head.. The gray circle is the swimmer's head. The blue horizontal line is the water surface. The swimmer's left arm is shown in high elbow position out of the water. The 5 small white circles are bubbles from the swimmer's breathing out underwater. The red , gray, and yellow circle surrounding the swimmer is the axis of rotation of the swimmer's arms and body. The red part of the circle is the active arm when pulling underwater, the gray part is the active arm in high elbow position out of the water, and the yellow part is the gliding arm/recovering arm next to the swimmer's body waiting for its next stroke.

  11. funny…. i just started learning to front crawl like 3 weeks ago and THIS is the way i am doing it by instinct. i could only swim breast stroke and im used to glide as much as possible so it only seemed natural to me to just try and glide like this also in front crawl. i started using a pullbuoy right away and i dont do anything with my legs at all. i can maintain a 1:45 pace for 500m already 🙂

  12. It was very funny watching this as a competitive swimmer ?
    But you did a very good job at explaining smooth freestyle in a way that non-swimmers would understand!

  13. I'm confused. I realize that you were a competitive swimmer for 15 years, but isn't a smooth or easy swim of 1:05 per 100 meters incredibly fast for anyone except maybe olympic level swimmers? Let me explain. You say this method is good for long distances. And a "smooth" swim seems to imply a reasonably easy effort. So using the same easy effort for 1500 meters, your time would be 16:15. And if you go all out in a race, perhaps you can swim at least 5 seconds faster per 100m? Then that would be 15 minutes. But the world record by Sun Yang is 14:31 — only 29 seconds faster. That is to say, Sun Yang's world record pace is slightly slower than 58 seconds per 100 meters, or only about 7 seconds faster than your pace per 100m.

    So using this swim technique, what is your actual swim time for 1500 meters? And what if you put in maximum effort, i.e. race pace? Are you an olympic level swimmer?

  14. Hi! This is a great tutorial; I figured out this technique 3 years ago when I started D3 collegiate swimming. I've since become the best distance swimmer on the team and gotten all-conference in 1650 yards (18:01). This technique can be great for distance swimmers!

  15. Tenía entendido que la brazada era contraria a la patada, o sea que mientras brazeo con el derecho pateo con la izquierda? Saludos desde Arica, Chile ??

  16. The T-shirt shows the immersion of the hand in the water and the ball symbolizes the center of gravity of the body.

    One question: Can you participate in the giveaway if you do not swim in the club but only practice with your videos?
    I would just send it to a friend I'm going swimming with. Love your videos <3

  17. Hi I'm open water swimmer, so I think my next step is to film myself, because I'm 1:12 at my best for now, but I can't find out where are those extra 7s…despite of the same technique as yours (I mean that's what I suppose…)

    Are your swim camps always at the same place ? This apart thanks for your videos 🙂

  18. C’est une très bonne vidéo d’explication et d’excellente qualité d’images et de montages . Bravo ???? !! Congrats !!

  19. Fantastic vid. I've been trying to gitgud at freestyle for ages but I always went out of breath after 100 m. I tried this today and it saves so much energy

  20. You swim really great freestyle, it's my favorite stroke but i like to include breaststroke and backstroke on my trainings too.

  21. The t shirt is head on view of swimmer, with L arm recovering and blowing bubbles. Had a question for you…is this 25mtr pool for sure, not yards? What country are you in? Also, for someone that is in your kind of shape if you had to do 20X100, what interval would you predict you hold at 80% effort taking 15 sec rest? thanks

  22. Usless… most important is the distance per stroke. Feel for water. now show us runner from kenia and tell us we can run like him just to keep his techniqe…. now i swim max 2.00m/min and if I only change what you say i will swim 1 min/100…. yeah.. after 2 years

  23. Its a person swimming freestyle and the circle is a clock. This pic would make for a cool Smartwatch face btw.
    Will doing left arm – right leg work the same?

  24. I started using this technique to day. I went slowly, remembering how you did this. Though I didn't break it down. I will do that next time I swim. When I flip turn which I've gotten better at, I don't know how to do the flip where my legs are flipping together. Do I need to be in a deeper lane?

  25. When I say flip turn, when you come out of it you are flipping like a dolphin and the back to the freestyle. I just flip turn on my back then turn and then quickly back to freestyle.

  26. Raul, I have watched this video at least 10 times. I consider it to be the most comprehensive video on freestyle that I have ever watched, and I have watched a whole bunch of them…. It might be beyond a lot of beginners, and 5 years ago, it might have been over my head as well. I tried the Arrow style on Wednesday, and with my freestyle, it didn't sync up… With my side stroke, which is pretty close to the 1 arm freestyle drill, it did fairly well. Thursday is my day off. Friday, I started to kind of feel it, but it still didn't click. Today, it clicked. After a week or two more, it will be habit. Interesting approach to focus on really powering through the arm stroke and body rotation, and to link the 'power' kick, which is the first one in 2, 4 or 6 beat kicking, with the catch/pulling arm. That is a change for you, as in an older video, you linked the down kick to the recover arm. Linking it to the pulling arm is how I have been 'feeling' it for a while. That is also why I think that the shoulders drive the hips rather than the hips driving the shoulder rotation.

    I have been playing around a bit with the back stroke, and there should be an Arrow form for it as well. I am not doing full arm strokes yet, but working up to it. last time I put any effort into the back stroke, they were still teaching straight arm pulls…. It feels like the up/power kick links to the opposite leg for some reason. Not sure though…

    With my over arm side stroke, it was easy to pick up this power stroke, and glide. However, a 2 beat kick was a bit more difficult to do. Usually I am using a 4 beat kick, and with the Arrow version, I would do the 2 beat kick, and the other 2 kicks just kind of happened, but with almost no power.

    Love the use of sound for being able to tell what you are doing. It is some thing that I have paid attention to for a while, even before you mentioned it here. No problems with freestyle, but with my side stroke in sprints, I was getting more of a kerthump sound rather than the rip like the spring board divers get. Working on that. I am thinking that the two examples for both kick and arm strokes might be the difference between high octane sprints and distance swimming.

    Liked the camera mount on the head to see the arm entry into the water.

    I want more!!!!!!

    Oh, when is the swim camp in San Diego????

  27. How do I keep my abs "tight"? I have seen and heard these kind of similar tips. My legs tend to sink so when i read/hear that i should tighten my abs i try it but i have no idea what i am doing and i do not feel like it is improving anything…. crawl is soo hard!

  28. This is how i swim all the time. (Not in races) my coach dont want me to swim this way because he thinks the techinque will ruin my races in competitions. Is it true?

  29. That is the most usefull swimming video I've watch so far, and I've been learning to swim for a year now, only from the internet!
    Thank you

  30. Wow, Man! I'll try this next time in swimming pool! I'm already done IM, but I want to swim faster. Subscribed to your channel. Good luck!

  31. Enhorabuena chicos, por el vídeo y porque vais a conseguir las 500k visualizaciones. Es un vídeo tan hipnótico como el de 100m/1:10 de Effortless swimming aunque mejorado con los ejercicios, teoría, etc… Os agradecería que, como sugiere algún otro seguidor hablaseis de otros estilos de nadar.

  32. Hey NT Swimming I have qualified for regionals in the 200IM. Do you know of any dryland exercises that would help me improve my time? Also do you have any tips to improve breaststroke and get faster? Another question is how could I improve my stamina and lung capacity? My seed time is 2:20 and I need to get faster then 1:58 to beat the number one seed time.

  33. What is your opinion about to swin and breathing (1×1-0x1)* instead of 2×1, 4×1. Is that faster than other drill?
    *Breath right, breath left, pause right, breath left.
    A Newzeland triathlete won in open water swinming like this way.

  34. I feel like a shorty like me won’t be able to achieve this pace even if I can swim with this technique… physical limit 🙁
    Anyway this is one of the best front crawl swimming technique on YouTube. Thank you.

  35. I worked on this technique the past 2 days and I LOVE it! I had lumbar surgery earlier this year so this method is great for me because it allows for less kicking (constant flutter kicking often causes strain on my back). I'm not pulling 1:05/100m but I definitely feel smoother and more comfortable!! Thanks so much for sharing!!

  36. The image on the t-shirt is the right arm extended just below the water surface, the face looking down and the left arm in recovery after breaking the surface of the water. The X and Y axis illustrate the need for symmetry and proportional balance in all spheres during propulsion through the water reducing drag.

  37. Muchas gracias por este increíble video, me a ayudado mucho a mejorar mi estilo y a nadar mas rápido sin cansarme tanto. Soy unos genios.
    Saludos y bendiciones para ustedes y sus seres queridos ?

  38. Un consejo que me ayudo mucho es, dar la patada y la brazada al mismo momento en el que estiras el brazo opuesto, así generarás más impulso y te deslizarás con más facilidad.

  39. Huh… Not so easy for me though… I only wish in my next birth I'll have better strokes.. Until then I can only appreciate your videos

  40. Very inspirational, similar stuff as in other videos but explained really well – can’t wait to get in the pool to try, thanks.

  41. Dam man you are like a fish i wish i can do that will apply these techs hopefully will be able to do this thanks for sharing ?

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