Ah, I had not really noticed that everyone outside of that one guy was asking technique questions but there again that is the thread title. Anyway, I knew that you would agree on the value of fast 25s and 50s. Swim training would be pretty boring if we always just swam at the same pace. :)
Now that we're also talking about swim training, what do you recommend for strength and conditioning? I am particularly interested in timing of the strength work and how that affects swim training, i.e. do your athletes strength train every day, or only on non-swim days etc.
It depends a lot on context.
Most college teams are doing some sort of land work 4-6 times per week, whether that's formal strength training, or lower level stuff involving mostly bodyweight. However, I am not sure that's applicable for just about anyone reading this, as they're kids, they don't have jobs, they're only training for 1 sport, and the vast majority of the events they swim last 2 minutes or less. That probably doesn't describe you or just about anyone else reading this.
What are some general concepts that can be applied?
-From an upper body perspective, focus on pressing and pulling exercises. Aim to get stronger over time without killing yourself. If you’re destroying yourself in your strength work, it will compromise the endurance work. Push-ups/pull-ups/dips will go a LONG way.
-From a swimming perspective, I would not do anything special for the lower body. I would make my decisions based upon what will help the bike and run. That will be sufficient for the lower body in the water.
-Basic core/torso/calisthenics are useful. There are countless ways to do this. Pick one and stick with it. They’re all effective if done over time.
-Consistency is the most important of strength development. Doing a small amount over time is how you get strong, especially in the context of endurance sports. Commit to high quality work done with consistency. You’ll get where you want to go while staying focused on the main objective, the endurance work.
-From a timing standpoint, I would avoid combining hard endurance work and hard strength training. You’re probably not going to get a great response from either. If combining the two in one workout, I would go easy on one of them. If you’re going to push the strength work, go easy on the swimming. If you’re going to push the strength work, go easy on the swimming. Whatever is more important to you at the time and during that specific workout, I would do first. If strength is the focus, do it first, then swim. And vice versa. The exception to this is if swimming ‘warms you up’ for strength training. If that’s the case, you can swim and then do strength stuff even if you’re strength training is the priority. Of course, the swim probably shouldn’t be a massive endurance session if that’s the case. As far as non-swim days, most swimmers usually only take 1 day off, and they’re not doing anything on that day. As a result, most swim and do strength work on the same day. If you’re not swimming every day, I would separate the two, if possible.
An anecdote that might be useful for those chasing strength as the means to really fast swimming. I have coached multiple female All-Americans that could do ZERO pull-ups. If you can do a single pull-up, you have enough strength to swim fast. I am NOT saying that strength is irrelevant or that these swimmers wouldn’t have been faster if they were stronger. I am saying that being really strong is not required, and spending a lot of time and energy chasing strength is probably not going to get you what you hope it will.
Happy to expand on any of those points if you’re looking for more detail on a given point.
Now that we're also talking about swim training, what do you recommend for strength and conditioning? I am particularly interested in timing of the strength work and how that affects swim training, i.e. do your athletes strength train every day, or only on non-swim days etc.
It depends a lot on context.
Thanks for your response Andrew. The context here is that I am a 46 year old male training for IM, with fairly good upper body strength from a background in rugby and martial arts (I can still do 3 sets of 10 pull-ups for example). I have a feeling I have plenty of strength to be able to swim much faster than I do, but I'll admit that I enjoy strength training and its effects on my body, so I use a kettlebell and dumbbells as well as the bodyweight stuff you mentioned two or three times a week, for 30 minutes each time. I don't do any heavy lifting these days (no barbell stuff) because I find it trashes my ability to train S/B/R effectively. I swim M/W/Sa on a good week so I have four non-swimming days. What I have been finding is that the strength work seems to affect my swimming less if I lift at lunch time on my swim day (M + W are evening masters swims); when I lift the day before swimming (i.e. on a non-swim day), I feel way more stiff, sore and limited in the pool, presumably because of the time-lag of DOMS. If I lift on a Thursday, my Saturday swim does not seem to be affected, so I am aiming to lift M/W/Th at the moment.
My body position has got to be terrible, absolutely terrible. Worked this week with my hardware and while I got some improvement with the paddles, the dragsox seem to produce the biggest burst of speed afterwards. Interestingly, the upkick seems like the part that is improved by them? I felt my heels break the surface and don't recall that happening before. Also, I only use a two beat kick, so I'm not expecting a lot of propulsion, but my position must be bad. I wonder if I kick down but my feet never make it back up?
So I put on my neoprene shorts on after kicking some 50s, and did a couple of 100s. I swam a 1:28 and then a 1:26 at 60 spm. Not even trying hard.
I need to setup my gopro to get some video and I need to work on body position. My plan is to do so for the next month, really focus on getting my heels to the surface. I read about "kicktastics" whose body position is so good that a wetsuit doesn't help. Looks like I'm the opposite.
I'll keep you updated on my progress and I'll pray for wetsuit swims until I get it right.
Thanks for your response Andrew. The context here is that I am a 46 year old male training for IM, with fairly good upper body strength from a background in rugby and martial arts (I can still do 3 sets of 10 pull-ups for example). I have a feeling I have plenty of strength to be able to swim much faster than I do, but I'll admit that I enjoy strength training and its effects on my body, so I use a kettlebell and dumbbells as well as the bodyweight stuff you mentioned two or three times a week, for 30 minutes each time. I don't do any heavy lifting these days (no barbell stuff) because I find it trashes my ability to train S/B/R effectively. I swim M/W/Sa on a good week so I have four non-swimming days. What I have been finding is that the strength work seems to affect my swimming less if I lift at lunch time on my swim day (M + W are evening masters swims); when I lift the day before swimming (i.e. on a non-swim day), I feel way more stiff, sore and limited in the pool, presumably because of the time-lag of DOMS. If I lift on a Thursday, my Saturday swim does not seem to be affected, so I am aiming to lift M/W/Th at the moment.[/quote] This is a great example of altering your training to prioritizing your goals, while still performing other activities that you enjoy. You're definitely supporting your strength needs without compromising your swimming. While there are some 'rules' that can be useful, it ultimately comes down to what works best for the individual operating in their context.
As far as timing, it sounds to me like you have it dialed in for you, and I wouldn't change anything.
My body position has got to be terrible, absolutely terrible. Worked this week with my hardware and while I got some improvement with the paddles, the dragsox seem to produce the biggest burst of speed afterwards. Interestingly, the upkick seems like the part that is improved by them? I felt my heels break the surface and don't recall that happening before. Also, I only use a two beat kick, so I'm not expecting a lot of propulsion, but my position must be bad. I wonder if I kick down but my feet never make it back up?
So I put on my neoprene shorts on after kicking some 50s, and did a couple of 100s. I swam a 1:28 and then a 1:26 at 60 spm. Not even trying hard.
I need to setup my gopro to get some video and I need to work on body position. My plan is to do so for the next month, really focus on getting my heels to the surface. I read about "kicktastics" whose body position is so good that a wetsuit doesn't help. Looks like I'm the opposite.
I'll keep you updated on my progress and I'll pray for wetsuit swims until I get it right.
The sox tend to encourage kicking with a straighter leg from the hip. If you kick with a predominantly knee-based kick while wearing sox, you will go NOWHERE. The sox are probably cleaning up your kicking action. As you said, it's likely creating a more streamlined position rather than creating propulsion. The sox also encourage keeping the feet up. You won't go anywhere if the feet are low with the sox, either.
Another possibility- a well timed two-beat kick can be pretty effective at facilitating good timing. If done well, the kick can help shift the body from one side to the other. It tends to work better when the kick is straighter. Something along those lines may be happening as well.
While keeping the heels up at the surface, make sure it comes as a result of good body position. It's possible to keep the heels at the surface even when your hips are really low by bending the knee and 'reaching' up with the foot. That's not what you want either. The feet should be up high as a result of the hips.
I would keep working with the sox. Even if you can't figure out WHY it's working, it obviously has a consistently positive impact for you. If it ain't broke...
This could be valuable for a lot of people as many probably demonstrate similar issues. The biggest area you need to address is your balance and your body position in the water. The clues to that comfort/balance are a problem-
-There is an overall tightness and rigidity to the stroke. It's not flowing as well as it could. -There is a lot of kicking relative to the speed of swimming and the stroke rate that's being used. -This breath is high and up out of the water, and it is not smooth. There is an increase in rigidity and stiffness during the breath (the breath further disrupts position.
These are all indicators that a lot of work is being done just to stay up on the surface, and level in the water. If anyone ever watches themselves swim and they see any of these issues, and/or it just doesn't look comfortable, it's a balance issue. As someone mentioned earlier in the thread, balance and stability are all skills taught to young swimmers at the introductory stages of swimming, yet are skipped by most adults. If that issue isn't addressed, one can only go so far.
Some of the floating and body position exercises I've referred to earlier in this thread would be a good place to start. In spite of this, everything else looks decent, and will clean up even more if you address the fundamental issue.
I recently gave a presentation at USA Triathlon's Endurance Exchange about integrating skill and fitness development in the water. It was well-received and seems to be an issue a lot of triathletes struggle with, both conceptually and putting it into practice.
My name is Andrew and I am college swim coach. I am also a USAT Level I Coach.
I love working with triathletes to help them improve their skills in the water, particularly those without a swimming background, and without access to formal in-person coaching.
If you have questions about how to improve your skills in the water, please shoot them my way in this thread.
I'd be happy to help to the best of my ability.
The more information you provide about your context (years swimming, approximate swimming speed, etc), and the more specific your question is, the more effectively I'll be able to help you out.
Looking forward to hearing from you.
Andrew
Hi Andrew,
thanks a lot for your effort in explaining swimming!!! I have read almost the entire thread and found some very useful tips and drills....
I have spent time with your flotation drill and found that my legs sink like stones. I can float comfortably when I pull my legs towards my torso but as soon as I stretch them out they sink like stones and pull me back into an almost vertical position....When I start to kick very lightly, they come to the surface and I can float easily.... Here is my question: As a relatively poor adult onset swimmer (7:50, 400m SCM) I am swimming with a two beat kick because I was told that would be the most energy efficient way for me to swim. Now, when I try to float using the rhythm of my two beat kick my legs sink like stones again, but when I use a light flutter kick, they remain at the surface....Do you think I would be better off using a minimal flutter kick? Or do I have to spend more time floating around and keep a two beat kick?
thanks a lot for your effort in explaining swimming!!! I have read almost the entire thread and found some very useful tips and drills....
I have spent time with your flotation drill and found that my legs sink like stones. I can float comfortably when I pull my legs towards my torso but as soon as I stretch them out they sink like stones and pull me back into an almost vertical position....When I start to kick very lightly, they come to the surface and I can float easily.... Here is my question: As a relatively poor adult onset swimmer (7:50, 400m SCM) I am swimming with a two beat kick because I was told that would be the most energy efficient way for me to swim. Now, when I try to float using the rhythm of my two beat kick my legs sink like stones again, but when I use a light flutter kick, they remain at the surface....Do you think I would be better off using a minimal flutter kick? Or do I have to spend more time floating around and keep a two beat kick?
Thanks again. Best, Uli
Glad I could help, Uli.
1. If you can float comfortably in any position, that is a very good thing. The key is to get a feeling for what that supports feels like, and then try to replicate it to some degree while you swim. For what it’s worth I swam a reasonably high level, and my legs sink like a stone when I extend them out. Likewise, I kick lightly and they come to the surface. However, without playing with and understanding where your flotation comes from, it can be difficult to get to that point. I would keep practicing on SLOWLY extending your legs out while trying to stay balanced. Try to get better over time. Be patient. A small change can make a big difference.
2. I don’t think you need to swim with a two-beat kick if you find the light kick is more effectively. However, I think you should keep working on the floating and the two-beat kick so that you COULD use a two-beat kick if you wanted to. If you’re balanced in the water, a two-beat kick should be sufficient to keep your legs up. If you can’t, something is probably off. I would just consider ‘two-beat kick swimming’ as a drill you’re practicing, and try to get better at it. When you want to swim normally, just do whatever feels best. It you can improve your two-beat kick swimming, the benefits of doing so will translate over to your regular swimming, regardless of the kick you choose to use.
Does that make sense? Let me know if you have any follow up questions.
Everyone! I think it's wrong to watch other people swimming wrong, but i need some advice;) Hi, Andrew! I've got your ebook just now and will try to change my understanding of body position in the water. I understand that only the drills can lead to better technique and the way i swim (faster as a result) but some of them wouldn't be as beneficial as the others. I will appreciate it if you could watch my latest video and give me 2 or 3 drills i should be doing most of the time. - I'm 31, 181cm (arms 186), 65kg. Boxing and гltra-running background, no swimming until 2020. Can't lay on the water: legs are sinking. I don't know what to do in the water. All my actions in the water are wrong and inefficient. It was hard to reach forward and not exhale at the same time. A bit better now. I'm used to strong exhale when doing some power-action (i.e.: crossfit, boxing). Pool swimming since Nov2020 45min 2-3 times/week, since Dec2021 1h 4-5 times/week. Gear: Finis agility paddles, zoomers gold, snorkel, pull buoy, hydro hip belt, speedo power paddle (old version), rectangular flat paddles (homemade) for finger drills+forearm. -
So i don't know how to swim and use the water. But i do some drills and can compare my underwater shots to someone else.
Training paces: 1h endurance @2:09, 15*50@52sec/15sec, 400m at the end of 1h @2:00 - After watching the latest video and doing some analysis, i did 2 sessions and the first 1km time-trial: a bit under 19:00. If i was alone on the lane + wearing swim jammers (Nero R10), i think i can make it ~18:30. - In January i set a goal to swim 1h@1:45. That was a goal from my running background. As of now, i have a goal to swim 1k@1:45 till August.
- Here is what i saw in my latest video : -there is too much wrist curve during the catch so i'm losing a lot of water hold; -can't understand what's happening with my hand on the last part of the pull; i feel that my fingers and pointing down and i'm pressing backward, but there is a lot of slipping action for some reason + short exit; -the reach is ok and i'm locking the elbow but as soon as i start the catch, the elbow is dropping a bit. -too much skrew-like movement after the hand entry; -fingers are higher than the forearm&elbow, no straight line; esp. during the breath; -head should turn directly to the side, not through looking 45 degrees angle; -a bit lazy legs (i'm trying to concentrate on the upper body); -can't go without taking a breath at my first stroke after turn; can't breathe to both sides and pull strong. There might be some problem with me under the load: since 2020 i can run fast but as soon as there is an incline/stairs i immediately feel as i'm losing power and the legs are weak and i need a lot of oxygen + can't do the running workouts i did before; -too much up and down bouncing; -if i breathe to the right it feels very weird but ~5sec faster and looks better. I think i'm just not exiting too short this way. It was always harder for me to breathe to the right. The middle part is to the left, last part is to the right. -i don't feel exhausted. I don't drink coffee in daily life, after 1h swim i feel as i've had a cup of coffee. The way i swim right now leads to no air deficiency. - I'm trying to mimic: https://www.youtube.com/watch?v=9jXkeWYtjRk & https://www.youtube.com/watch?v=uncOBURz-6o Please let me know if there is any good example suitable for my body type.
Everyone! I think it's wrong to watch other people swimming wrong, but i need some advice;) Hi, Andrew! I've got your ebook just now and will try to change my understanding of body position in the water. I understand that only the drills can lead to better technique and the way i swim (faster as a result) but some of them wouldn't be as beneficial as the others. I will appreciate it if you could watch my latest video and give me 2 or 3 drills i should be doing most of the time. - I'm 31, 181cm (arms 186), 65kg. Boxing and гltra-running background, no swimming until 2020. Can't lay on the water: legs are sinking. I don't know what to do in the water. All my actions in the water are wrong and inefficient. It was hard to reach forward and not exhale at the same time. A bit better now. I'm used to strong exhale when doing some power-action (i.e.: crossfit, boxing). Pool swimming since Nov2020 45min 2-3 times/week, since Dec2021 1h 4-5 times/week. Gear: Finis agility paddles, zoomers gold, snorkel, pull buoy, hydro hip belt, speedo power paddle (old version), rectangular flat paddles (homemade) for finger drills+forearm. -
So i don't know how to swim and use the water. But i do some drills and can compare my underwater shots to someone else.
Training paces: 1h endurance @2:09, 15*50@52sec/15sec, 400m at the end of 1h @2:00 - After watching the latest video and doing some analysis, i did 2 sessions and the first 1km time-trial: a bit under 19:00. If i was alone on the lane + wearing swim jammers (Nero R10), i think i can make it ~18:30. - In January i set a goal to swim 1h@1:45. That was a goal from my running background. As of now, i have a goal to swim 1k@1:45 till August.
- Here is what i saw in my latest video : -there is too much wrist curve during the catch so i'm losing a lot of water hold; -can't understand what's happening with my hand on the last part of the pull; i feel that my fingers and pointing down and i'm pressing backward, but there is a lot of slipping action for some reason + short exit; -the reach is ok and i'm locking the elbow but as soon as i start the catch, the elbow is dropping a bit. -too much skrew-like movement after the hand entry; -fingers are higher than the forearm&elbow, no straight line; esp. during the breath; -head should turn directly to the side, not through looking 45 degrees angle; -a bit lazy legs (i'm trying to concentrate on the upper body); -can't go without taking a breath at my first stroke after turn; can't breathe to both sides and pull strong. There might be some problem with me under the load: since 2020 i can run fast but as soon as there is an incline/stairs i immediately feel as i'm losing power and the legs are weak and i need a lot of oxygen + can't do the running workouts i did before; -too much up and down bouncing; -if i breathe to the right it feels very weird but ~5sec faster and looks better. I think i'm just not exiting too short this way. It was always harder for me to breathe to the right. The middle part is to the left, last part is to the right. -i don't feel exhausted. I don't drink coffee in daily life, after 1h swim i feel as i've had a cup of coffee. The way i swim right now leads to no air deficiency. - I'm trying to mimic: https://www.youtube.com/watch?v=9jXkeWYtjRk & https://www.youtube.com/watch?v=uncOBURz-6o Please let me know if there is any good example suitable for my body type.
Hi Gennady,
Nice to hear from you. Thanks for providing all of the details and the video it makes it much easier to help.
Here is what I see-
1. Considering the amount of time you've been swimming, you've done a REALLY good job. To me, you look very comfortable in the water, you have all the basics down well, and your overall rhythm is good. NICE work!
2. While you're observations are generally correct about the errors you need to address, they are all little details that aren't the main issue. While they add up, I believe there is a more pressing issue. Address this issue FIRST, and then you can go back to these details. Really, you have most of the details down reasonably well.
3. The reason you are not getting tired is because you are swimming SLOW. You are taking way too long in the front of your stroke, and the length of time it takes you to move through a stroke cycle is almost twice what it should be! That's why there is no air deficiency. To use a loose analogy, all of the swimming you're doing right now is the equivalent of 'walking' and you need to start running!
4. To swim faster, you need to change your timing. While Sun Yang is a great swimmer (obviously!), you've taken your emulation of him to the extreme. You are waiting on in front for MUCH longer than he does and you are rotating MUCH more than he does. That's why your stroke rate is so low and your swimming is not very fast.
Solutions-
1. Use the exercise linked below, and NEVER let your hands pause in the front. You have to get the hands moving back IMMEDIATELY once they reach full extension in the front of the stroke. You have to force this and it will be very uncomfortable at first.
2. Start counting your strokes in addition to keeping track of your times. Your goal is to take MORE strokes. This is the opposite of what is typically recommended. The reason is that you are gliding WAY too much. You need to get rid of the glide and taking more strokes will force you do this. At first, this will be VERY uncomfortable. Stick with it. You also need to pay attention to your times. Whenever you take more strokes, you should be swimming faster. At first, you may have to practice over short distances. It's probably going to be more challenging physically, and you're going to want to go back to the long, slow stroke rate. Stick with it.
3. If you are significantly faster breathing to your least preferred side, figure out what's different and copy that on the other side.
4. Once you change the timing and get rid of the excessive gliding, you can start to work on the details of your arm pull, which is relatively speaking, pretty decent.
Give this a shot and let me know how it goes. Let me know if you have follow up questions.
You've done a good job of making some changes, you've just taken it too far with the length out front.
Hope it helps!
Andrew
*Note to anyone else reading this- these strategies apply to Gennady and do NOT necessarily apply to you. Depending on your problems, this advice may make you WORSE if you are already taking a lot of strokes and swimming with a average or high stroke rate.*
*Note to anyone else reading this #2- stroke counts can be very useful for working on skill and for training. However, if taken to the extreme and you end up gliding forever with a low stroke count, it is no doubt SLOWER. Stroke length and stroke rate BOTH matter. While stroke rate comes more naturally to most than stroke length (which is why counting strokes can be helpful), it is the relationship between the two that matter.
I have never given my core a second thought in many, many years of swimming. I can do exercises that strengthen those muscles, but how should I be mindful of them and use them when I swim free?
I would be happy to read, watch videos, and/or do drills to make this happen.
In earlier posts you mentioned fatigue in the shoulders and biceps. I am a 65 yo getting back into tri after 5 years off. As Im swimming I find that my biceps are the first muscles to show signs of fatigue while swimming. My chest then shoulders follow. Unfortunately (maybe) no lats or triceps fatigue. Last summer my triceps always seemed to fatigue first. Is it that I have developed the triceps so they now outlast the other muscles? Is there something specically in my stroke that causes the biceps to become loaded when they shouldn't be? As far as swim training I do approx 1200-1400 yds 2x per week. I'll do 10 x 50 on 1 min while holding 52-53 per 50 or 5 x 100 on 2 min while holding 1:50.
In earlier posts you mentioned fatigue in the shoulders and biceps. I am a 65 yo getting back into tri after 5 years off. As Im swimming I find that my biceps are the first muscles to show signs of fatigue while swimming. My chest then shoulders follow. Unfortunately (maybe) no lats or triceps fatigue. Last summer my triceps always seemed to fatigue first. Is it that I have developed the triceps so they now outlast the other muscles? Is there something specically in my stroke that causes the biceps to become loaded when they shouldn't be? As far as swim training I do approx 1200-1400 yds 2x per week. I'll do 10 x 50 on 1 min while holding 52-53 per 50 or 5 x 100 on 2 min while holding 1:50.
Thanks for any advice.
Bill
Hi Bill,
Good question. If your biceps are fatiguing first, and you've been swimming regularly, it's likely something you're doing in your stroke.
My guess is that when you're pulling, you're bending your elbow a lot and contracting your biceps, facilitating fatigue.
So any action where you quickly 'close the elbow' is going to be the culprit, and that's typically not an effective pulling pattern.
It could be-
You pull and crossover a lot so that the elbow bends and the hand gets shallow as it comes across your body. As you pull back, the hand goes from deep to shallow very quickly and you pull by closing the elbow, using the biceps.
If you're doing either of those movements, you're also not going to be in a position where you can finish your stroke effectively, so your triceps probably aren't going to have the opportunity to do much work.
If you get the hand deeper than the elbow, and pull back without letting the elbow angle change, that should make a difference. If you do this, it will probably feel like you're pulling with a very straight arm, even if you're not.
Another strategy to try is to think about pulling your elbow back versus your hand back, which should make it less likely for the elbow to collapse
I have never given my core a second thought in many, many years of swimming. I can do exercises that strengthen those muscles, but how should I be mindful of them and use them when I swim free?
I would be happy to read, watch videos, and/or do drills to make this happen.
Some thoughts that are probably not shared by all-
Any control of the torso in the water is going to be more of a 'control' issue rather than a 'strength' issue, as the loads going through the torso are not very high as compared land-based sports, particularly if you're doing torso work on land.
If you have a lot of lateral torso movement, this is probably caused by lateral arm actions over and/or under the water. If this is happening, that's resulting in the torso movement and core strength/core control isn't going to over the come the torque created by crappy arm actions.
If your arms are all over the place, you're probably not doing a good job of managing your position in the water. Floating exercises like the ones listed below are helpful.
There's an element of torso control in rotation, but it's more about timing and making sure everything 'stays together' more than anything else. I like the to exercises below for improving timing because the nature of the arm recoveries make it difficult to really mess up the timing.
Beyond that, a little light bracing does the trick, and exercises like these more or less require that.
My biggest problem with a focus on the core is that it's nebulous. You can't see it and and you can't really know if it's being done well (coach or athlete).
If the body is aligned (horizontally and lateral) and the timing of the rotation is good, you're doing what you need to do. If you're not, it's probably not a 'core issue' but something else is causing the loss of alignment.
I've yet to hear a compelling argument for what else it would add. If others have concrete ways of demonstrating an impact, please feel free to share. I'd love to hear it.
1. I had forgotten the underwater recovery drills, and have never thought about the alternating over/underwater drill. 2. I will try the ball/jellyfish drills, but feel like my photo will end up on a subreddit if I do. 3. I am not hearing advice like: elongate your hips, rotate your shoulders but not your hips (for example), and I am hearing, "a little light bracing" (which I assume is akin to "engaging your core") is what's necessary to think about, and that other aspects of a stroke, especially arms, deserve the most focus.
1. I had forgotten the underwater recovery drills, and have never thought about the alternating over/underwater drill. 2. I will try the ball/jellyfish drills, but feel like my photo will end up on a subreddit if I do. 3. I am not hearing advice like: elongate your hips, rotate your shoulders but not your hips (for example), and I am hearing, "a little light bracing" (which I assume is akin to "engaging your core") is what's necessary to think about, and that other aspects of a stroke, especially arms, deserve the most focus.
All best, Andrew Moss
With 3, another way to think about it is as follows. Rather than worrying about what muscles are working, think about what needs to happen. To reduce drag, you need to move through the water as cleanly as possible-
1. The spine needs to remain relatively straight so that the hips/feet/legs stay in line on the surface of the water, maintaining horizontal alignment. 2. The spine needs to remain relatively straight rather than bending side to side, maintaining lateral alignment.
Using you core is about keep the spine rigid enough to accomplish that tasks, and learning how to make that happen with as little effort as possible.
For #1, the floating exercises I linked in my previous post and elsewhere in the thread are useful for that, and the exercises Klehner mentioned in this thread can be useful as well for you or anyone else is unfamiliar with how to keep some tension in the backside.
For #2, it's a much about removing the reasons that you're losing alignment. Arm actions that are all over the place are going to make it very difficult to stay aligned, as well as breathing actions that are all over the place. Provided you're not totally relaxed through your torso, these are causing loss of lateral alignment more than anything else.
As for rotating the shoulders while not rotating the hips, the shoulders do tend to move more than the hips (although the hips still move). You can watch this happen on video and it's been demonstrated in research. However, it's something that just tends to 'happen' and the degree to which it happens changes as you change your speed. I wouldn't try to control it too much. Just focus on staying in line and it tends to take care of itself, especially if you play with those exercises I showed you.
In summary, keep is simple and focus on outcomes more than anything else. You need to move through the water straight and you need to learn the skills that allow you do to accomplish that, and remove the movements that prevent you from doing so. That's going to be a lot more productive than trying to figure out how to improve your core when you're swimming. If you learn to do #1 and #2, you're going to be just fine and your core is going to be doing what it needs to do.
Hope that helps and let me know if you have follow up questions.