We’ve compiled advice and insights on two key swimming techniques, with help from our specialist coaches. Explore our Coaching Camps to hone your skills and improve your technique for the next stage of your open water journey...
In this blog, we will focus on freestyle and breaststroke, relying on expert tips and insights provided by some of our inspiring coaches around the world. For those of you thinking of making the transition to open water, we would recommend having a solid base of pool swimming ability before you do so. This provides a strong platform from which to learn the necessary skills to become a safe and confident open water swimmer.
Venturing out into the open water does not require a reinvention of technique, but there are important differences you should be aware of. With knowledge of these variables, you will be well equipped to swim safely and enjoyably in many conditions. The way to approach open water is to control what is controllable and adapt to what is not. Part of the adventure is the fact no two swims outdoors are ever the same, so be mindful of the potential for surprises and excitement along the way.
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It is true, in open water, you are entering a relatively uncontrolled environment. You should expect circumstances to change and be prepared to react. There is no better preparation for open water than actually getting out there and doing it. Even if you have diligently worked on your technique and training in the pool, nothing will properly prepare you for the euphoria, elation, anxiety and nerves that may well make up your first open water swim.
Following is some advice and information to assist as you take your techniques out of the strict confines of the pool - into the more varied, and less predictable realm of the outdoors. Key differences between pool swimming and open water, include: temperature, visibility/navigation, weather conditions, and support/safety.
'The way to approach open water is to control what is controllable and adapt to what is not...'
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GETTING SWIM FIT
Firstly, before we look at technique, let's quickly talk about getting fit. Every open water swimmer knows their ability to cope with the vast array of conditions is dependent on a solid base of physical conditioning. Obviously, the ideal place to train for open water swimming would be the open water, but we realize this may be not always be possible, or realistic.
It is important to train appropriately for a suitable level as well. If you are just swimming for pleasure then a very basic understanding is all you would need, but if you intend to compete, fine-tuning for a faster pace, a more thorough understanding would be helpful.
Guide speaks to swimmers
Training technique in the pool
Our guide leads pre-swim briefing
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Put simply, the body produces energy in two ways: anaerobic system (without oxygen) and aerobic system (with oxygen). As a general rule, the shorter and more intense the activity, the greater the percentage of energy comes from the anaerobic system. As the duration of the exercise increases and the intensity drops, then proportionally more energy comes from the aerobic system. So, a five-second burst of activity will likely be fuelled 100% anaerobically. Whereas a steady sustained hour-long swim will be close to 100% aerobic.
This has implications for how you may want to train for your swimming. If you want to keep it simple, divide your training into just two categories (aerobic and anaerobic). Otherwise, these four categories might be more applicable to you as a way to make sessions more varied and enjoyable:
- Aerobic base training: low intensity training 60-75% (longer sets, short rests)
- Aerobic endurance training: higher intensity 75-85% (long sets, short rest)
- Anaerobic training: higher intensity again 85-95% (short sets, longer rest)
- Sprint training: maximum effort 100% (very short sets, rest to full recovery)
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FREESTYLE TECHNIQUE
As you will no doubt see if you take a look at the swimmers in your local pool, or even most Olympic finals for that matter, there can be quite a range of interpretations as to what constitutes an effective arm action for freestyle.
These variations come about because of individual differences in strength, flexibility and experience. However, the ultimate aim is the same and the effective principle is very simple and easy to understand.
Your arms will provide the vast majority of the propulsive force in freestyle. Be clear what you are trying to achieve. Ultimately, you are trying to use your hands and arms as levers to propel your body forward - rather than pushing water backwards.
Focus Points
- The underwater (propulsive) part of the arm stroke accelerates from slow, at the front, to fast, at the back
- At the front of the stroke keep the arm relaxed and weightless
- Keep the elbow high as you feel for the catch
- Keep arms close to the body to lever body forward
- Maintain hold on the water Continue to push beyond the hips
- Relax arm as elbow exits water for recovery
'Your arms will provide the vast majority of the propulsive force in freestyle...'
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BREASTSTROKE TECHNIQUE
Breaststroke may be chosen in preference to freestyle for a number of reasons:
- Difficulty mastering the alternating nature of freestyle
- Inability to maintain freestyle for duration of swim
- Easier to navigate in open-water
- More sociable option / enjoy surroundings
Essentially, a well-executed breaststroke can be more efficient and enjoyable than a poorly executed freestyle and therefore, may be the preferred option for a number of swimmers. As with other strokes however, many of the principles remain the same and observing a few basic rules can make your breaststroke an effective alternative to freestyle.
The arm action for breaststroke can be broken down into four distinct phases:
- Out-sweep from full extension the arms pull wide and straight
- Catch as the arms travel wide of the shoulders the elbows begin to bend and press down on the water
- In-sweep as the arms continue to accelerate in a semi-circular movement to bring the hands underneath the body
- Recovery as the hands release the water they continue up, in and forward until they reach the surface and extend again to the start position
These four stages should combine to produce a continuous action and there should be a smooth acceleration of hand speed from the beginning to the end of the above phases.
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The leg kick is important in breaststroke because it generates a much larger proportion of the propulsive force than it does in the other strokes. Again, the kick can be broken down into four phases:
- Recovery from an extended position, the heels are drawn up towards the buttocks. Keep the feet extended and the knees close (inside line of shoulders)
- Catch as the heels approach the buttocks the feet should be rotated out and dorsiflexed (turned up)
- Out-sweep when the hip and knee joints extend to drive the legs backward and outward
- In-sweep as the legs continue to accelerate, now sweeping back together and finishing completely extended
As with the arm action these stages should combine to produce a continuous movement, though there should be a notable acceleration through the final two phases.
The movements involved tend to create more resistance, which is why this tends to be the slowest of the strokes. However, just like freestyle, the aim in breaststroke is to maintain as streamlined a body position as possible. It helps if you can put your face in the water at the front of the stroke, keeping your body streamlined and your hips up near the surface.
'Just like freestyle, the aim in breaststroke is to maintain as streamlined a body position as possible.'
Focus Points
- Start and finish each stroke in an extended, streamlined position
- Inhale during the powerful in sweep of the arms as the head reaches its maximum height
- Drive out and back with the legs as the arms reach for full extension
- Hand speed continues to accelerate through all phases of the arm stroke
- As the feet come together at the end of the kick the next arm stroke begins
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