Swimming - The pull

The pull

Questions:

1. Is pulling the front arm too hard during swimming leading to fatigue and causing to stop often?
2. How much force should we use for the pull in front crawl?

If we try to pull with as much strength as possible to propel me forward, it really wipes us out - makes us feel out of breath. It shouldn’t feel like you’re pushing super hard or ripping through the water. There is diminishing returns on how hard we pull. Pulling twice as hard does not make us go twice as fast.

When cruising, going for a strength that we can sustain for long periods of time is better. Try to stretch out the form - so that we get a longer pull instead of faster.

Simple gentle movement will suffice.

For front crawl, the pull phase is more about consistent force throughout its execution. Your vertical forearm should allow your back muscles to powerfully engage as your body turns. Then at the end of the pull phase it’s important to keep pushing the water back until your hand crosses the surface to begin recovery.

Depending on your speed, you will need to pull ‘faster’, rather than more forcefully. This is because you are moving relative to the water.

You want to consistently add enough pressure to maintain your chosen speed, and no more

Longer rather than faster

Make your strokes long and smooth. Keep your body narrow. Being efficient in the water will allow you to go faster using less energy. In freestyle/crawl catch the water early and push through past your hips.

Fist drills are great for this.

Deeper pulls

If you feel like you sink when breathing do an arm pull that goes deeper in the pool.

Earyly vertical forearms

TODO. Read about this.

Getting out of breath while swimming because i am pulling too hard

It’s common to feel out of breath while swimming, especially when you feel like you’re pulling too hard. This can happen for several reasons:

1. Overexertion and Inefficient Technique:
   1. Pulling too hard can lead to overexertion and fatigue, making it harder to breathe effectively. Proper technique, including body position and arm movement, is crucial for efficiency and conserving energy.
2. Breath Holding and Inadequate Exhalation:
   1. Holding your breath while swimming leads to a buildup of carbon dioxide (CO2), triggering the urge to breathe. Exhaling fully underwater is essential for clearing the CO2 and preparing for the next inhale.
3. Poor Body Position:
   1. If your body is not horizontal and high in the water, your legs will sink, making breathing more difficult. This can be caused by lifting your head to breathe, which creates a downward pull on your hips and legs.
4. Improper Rotation:
   1. Freestyle swimming involves rotating your body from side to side. Insufficient rotation can make it harder to get a good breath and maintain balance.
5. Lack of Relaxation:
   1. Tension and anxiety can make it difficult to breathe smoothly and effectively. Focus on staying relaxed and maintaining a steady breathing rhythm.

Here are some strategies to help you breathe easier and improve your swimming:

1. Focus on Efficient Technique:
   1. Maintain a good body position: Keep your body horizontal and high in the water, looking almost straight down.
   2. Rotate your body: Use body rotation to initiate your breath and avoid straining your neck.
   3. High elbow pull: Bend your elbow and keep it high during the underwater pull for improved propulsion and reduced strain.
2. Improve your Breathing Mechanics:
   1. Exhale completely underwater: Release the CO2 by steadily exhaling underwater.
   2. Inhale quickly and efficiently: Take a quick, normal breath as you rotate your head to the side, without gasping for air.
   3. Practice bilateral breathing: Breathing on both sides promotes symmetry and a more relaxed stroke.

1.Incorporate Drills:

1. Breathing drills: Practice exercises like the 3-5-7 breathing technique to improve breath control and stamina.
2. Body position and balance drills: Drills like the 6-kick switch can help you maintain a high body position and improve balance.
3. Stroke drills: Drills such as the fist drill or power pulls can help you improve your arm pull and overall technique.

1. Slow Down: When you are a beginner, it’s often more beneficial to focus on technique and control rather than speed.
2. Consider a Coach or Instructor: A swimming instructor can analyze your stroke and provide personalized guidance.

In summary, feeling out of breath while swimming is often related to a combination of overexertion, inefficient technique, and improper breathing mechanics. By focusing on improving your technique, practicing proper breathing, and staying relaxed, you can significantly reduce breathlessness and enjoy a more comfortable and efficient swimming experience.