How do I get faster is one of the first questions everyone has when it comes to swimming. This query is frequently posed by recreational swimmers, triathletes, or CrossFitters. They then grumble, “I can’t really swim since my legs are solid muscle and they sink.” Okay, both yes and no. As you can see in the photo below, I have solid muscle leg disease, yet that hasn’t stopped me from swimming the 50-meter freestyle in just under 26 seconds or even completing 2-kilometer open-water swims.
All of it boils down to technique, just like in other disciplines. Using Olympic lifting as an example, when your body is properly aligned and the bar is moving in the most effective trajectory, your lifts will be noticeably better. Swimjourney Singapore Swimming is the same. Our bodies serve as the new bar because they are the weight we are moving, and our hands usually follow the course of the bar. However, swimming has an additional element. In the water, we swim while lying flat. The less drag there is, the less energy is needed to carry the weight load across a distance. The closer we can keep the body near horizontal, the less drag there is.
I hear you asking, “But what about those enormous, muscly, sinking legs?” The answer to them is, in my opinion, the biggest problem with recreational swimmers, triathletes, and CrossFitters. They are the ones with the issue. No, it’s not a psychological issue; you won’t need therapy to overcome it; rather, it’s how you hold your head while swimming.
Although the posture of the head while swimming is subtle and sometimes disregarded, it holds the key to solving many issues for all “sinkers.” I saw a high head posture and neck tightness in several of the non-swimmer athletes I had worked with, which caused low hips and, as a result, low body position (i.e. legs sinking). I think that a lot of these problems can start with uncomfortable or ineffective swimming breathing.
So, what is the proper position for freestyle head swimming? You should start by lowering your gaze. Maintaining good head and spine alignment and keeping your neck relaxed will make it simple for your body to stay as horizontal as possible. Analogies have always helped me recall information because I am a visual person. I’ll never forget the analogy Garrett McCaffrey used to describe this neck position while we were swimming together; everyone I’ve told it to found it really useful. Imagine being a whale with a blowhole on your neck. You must always have access to that hole in order to breathe, or you will perish, he said. You can’t breathe if your neck is inclined because you closed the hole. The correct angle of your neck must be created by how you hold your head. If you succeed in doing this, I can assure you that your lower body will be higher in the water. Although our lower bodies may not be the highest for those of us with large, sturdy legs, this will greatly enhance body position and lessen drag.
How can we get our heads in the right place now that we know what it is? You should be able to achieve this head posture by doing a series of drills if you don’t have any difficulties with breathing or any other fundamental aquatic functions. The six kick switch drill is one that I advise. In this exercise, you kick six times on your front, six times on your right side, and six times on your left side while maintaining the proper position for your head. This is a terrific exercise for better kicking, which will help you maintain a higher position for your lower body in the water.
Utilizing a center-mount snorkel is another excellent technique to practice the proper head posture. I strongly suggest a few that FINIS carries. You won’t have to adjust your head position to breathe thanks to the snorkel. As you practice, your body will become accustomed to the proper head posture. Eventually, you can alternate sets with and without a snorkel to gradually introduce the intricacy of turning your head for air without noticeably elevating it or disrupting the alignment of your head and spine.
What about these small swimming problems then? Yes, I would describe them as small obstacles, but I realize that for certain people they may represent a significant challenge. From everything I’ve said up top, it should be quite evident that your head MUST be in the water. If you want to improve as a swimmer, you need to stop breathing through your nose, sticking your head out of the water, and other bad habits. Your face will be wet, your hair, if you have any, will get wet, and you’ll need to be at ease with rhythmic breathing in the water. I highly recommend a cap and goggles. You can begin with simple breathing exercises by exhaling underwater through your nose and inhaling through your mouth above the surface. We also breathe in this way while swimming.
Additionally, breathing out through your nostrils will keep a steady stream of air coming in and stop water from coming up your nose. If this does not provide enough solace, consider a nose clip. There should be no stigma associated with using nose clips if Missy Franklin and other legendary swimmers use (admittedly, they do so for backstroke). Although I don’t necessarily think it is required, many swimmers who use the snorkel also use the nose clip. In the end, a lot of these minor problems are psychological in nature and also in your head. You’ll be in the water, so prepare for the unexpected and learn how to handle it.
Even if it might not be the only problem, head posture is undoubtedly one of the main offenders. Fixing the head will enhance a number of other crucial body positioning factors, enabling you to swim more quickly and effectively while also having more fun.