Long Stroke in Freestyle Newsletter
Today’s issue will further explore lengthening the stroke, what it means, and how best to do it, along with another fun & productive stroke tip!
Will Having a “Long Stroke” Help in Triathlon Swimming?
By Kevin Koskella
There is some debate going on in the triathlon world about whether it is important to have a long stroke in freestyle, and if so, how can this be developed?
Being long means extending your arm and gliding with each arm stroke. It also means getting more out of your stroke while saving energy (ideal for triathletes).
Don’t get me wrong, you can achieve a lot with a shorter stroke- in fact you could go very fast this way. However, for most people, especially the beginner crowd, this stroke is just not efficient enough to allow them to swim 1/2-1 mile, and still have a good amount of energy to tackle 20-40 miles on the bike, and an additional 5-10 mile run.
The mistake people make is comparing competitive pool swimmers who swim 50, 100, 200, or 400 meters as either an all out sprint or a controlled sprint, to triathletes who swim much further and have to complete a race lasting anywhere from 30 minutes to 10 hours!
Here are some ways to achieve a longer, more fluid, more efficient freestyle:
1. Practice Kicking on Your Side. This will improve your balance in the water and aid in your ability to extend and glide. By all means use fins! I recommend getting a pair of Zoomers from Finis, which will help your swim in so many ways.
2. Count Your Strokes. Start by just keeping track of how many strokes you take per length when you swim. Then, begin to work on ways to lower this stroke count. Hint: Do not just kick harder to achieve a lower count! This defeats the purpose of the drill.
3. Play Golf. Well not really golf like the game the Scottish invented. Free golf! Do a set of 6×50’s. Count your strokes, and for each 50, lower your stroke count. Also, keep track of your time on these. Maintain your pace as you drop the number of strokes you are taking for each 50.
4. Swim With Your Fists. Alternate a few lengths of swimming with your hands clenched in fists, with 1 or 2 lengths of open-handed swimming. This will force you to use your hips more as you swim, and you will not be able to “muscle” through the water.
5. Use This Paddle. Ok, I know I’ve been hard on paddles in the past. But the Freestyler (also by Finis) is different- it actually forces you to do proper hand entry, glide, and pull.
Also, they do not cause shoulder problems. Use these for a long swim and then take them off for a few lengths. You will be amazed at how fluid you will feel! More details to come in the next issue on how you can get a discount on a pair of these stroke-improving paddles.
While you may not ever become a top-notch freestyle sprinter, learning how to lengthen your freestyle will pay off as a faster, more fun overall triathlon.
TSC Tip of the Month: Slice-Extend-Rotate
On arm recovery, when you enter your hand back into the water, shoot for a slicing motion. As soon as your hand begins to slice into the water, this is your queue to begin your hip rotation. The slicing hand then goes forward, not down, to full extension before beginning the pull.
If you haven’t ordered the Essential Triathlon Swimming DVD, you can get a clear view of how this should look by watching the video clips that are included. More info: www.triswimcoach.com