TRC-Main Set of the Week
In this week’s aqua note, Coach Gary talked about some of the mistakes Artyom Machekin is making in his freestyle pulling motion. We see a lot of swimmers either in-sweeping or out-sweeping in freestyle. This week’s main set focuses on using the correct pulling motion, making sure the hand is traveling in a straight path backwards.
How we analyze freestyle at The Race Club
At The Race Club, we use several technologies to analyze freestyle technique. Recently, for the first time, we utilized two of our technologies simultaneously to analyze the sprint freestyle technique of Olympian Artyom Machekin (48+ hundred meter freestyler from Belarus).
At The Race Club we have always preached to our campers to try to swim smarter. Not that there is any way to swim fast easily, but one can also improve time tremendously by focusing on the minute details of technique, by thinking about the right way to swim, rather than simply doing what might feel correct.
After performing some dryland exercises Artyom warmups with Coach Gary. Whenever we approach a workout it’s a good idea to implement drills and exercises that incorporate that technique. In our first video, Coach Gary discusses how to finish the pull by dorsee flexing the wrist through the back end of the pull cycle. Learn how we continue this ‘freestyle pull series’ as we warmup.
We recently worked with Belarus Olympian Artyom Machekin on the freestyle pulling motion. Artyom competed for Belarus in the Tokyo Olympics clocking a personal best in the 100 free 48.6. Since working with Olympian Brad Tandy, Coach Gary discusses his new findings on the Freestyle pulling motion and how to achieve the most out of the pull. Before we enter the pool Artyom does some freestyle simulation and dryland exercises on deck in order to understand this swim technique.
Freestyle Pulling Motion – Correcting the Out Sweep
At the Race Club we see a lot of swimmers that have an out sweep in freestyle. This swim technique mistake is more common than an in sweep but we do see a lot of both problems. We have found the FINIS Iso Paddle to be a great tool to correct the out sweep. The design of this product creates resistance in either an out sweep or in sweep pulling motion that allows the athlete to understand how to pull correctly. Check out how Gary Sr works with the Race Club Campers that all had a problem ‘out sweeping’ in their freestyle swim technique.
In this video we compare two world class breaststroke swimmers Mike Alexandrov and Nikola Obravac. Coach Gary analyzes both swimmers using our velocity meter technology and found an astounding difference between the two swimmers. Once the legs and arms are extended this is the most critical time during the breaststroke cycle. Using Velocity Meter technology Coach Gary finds an astounding difference in these two swimmers.
In this final installment of our Breaststroke Pullout video series, Sam and Chloe put it all together. Throughout the series we’ve learned the timing of a proper pullout, dryland exercises and swim drills to improve key elements in the pullout. Becasue there are so many moving parts to a good pullout, we’ve found this to be the best approach to teaching this technique. Coach Gary Sr. finishes this session with Sam and Chloe by practicing the full breaststroke pullout. Thanks for watching!
Sam and Chloe need some fine tuning before we practice our full pullouts. We use a variety of swim drills that are specific to each of the 4 parts of a pulldown. First we find the right amount of undulation in the dolphin kick. This is also helpful for all of the other strokes! A lot of swimmers believe they undulate enough but using this swim drill will help them realize they may not. And lastly we have some fun with the long belt slider. This will emphasize how important hunched shoulders are after the pulldown.
Sam and Chloe have learned on dry land how to do a perfect breaststroke pullout. Using dryland drills to improve the mechanics and timing of the breaststroke pullout, Sam and Chloe are now ready to practice in the pool. We begin this pullout workout with a warmup using double pullouts on every other wall. Once they are warmed up Coach Gary teaches Sam and Chloe some of the nuances to a powerful breaststroke kick that they both need help improving.
Sam and Chloe begun their swimming lesson with a warmup and kick set and now begin working on the ‘late lift’. The late lift should be used both in swimming and during the breakout of the breaststroke pullout. No one demonstrates this technique better than South African Gold Medalist Tatiana Shoemaker in the 200 meter breaststroke. We believe that initiating the pull while the head remains down will reduce frontal drag and maximize the most propulsive phase of the breaststroke pull. In this video Coach Gary Sr teaches Sam and Chloe the dolphin kick breaststroke drill, also known as cobra breaststroke. This is a great drill that teaches many valuable lessons for a fast breaststroke.