Summer Swim Project 2022

At the start of 2022 we took a number of applications from swimmers looking to start swimming front crawl ie. they had no previous experience of front crawl swimming. We ended up selecting 2 swimmers. Both female, aged between 30-40 years. Over a series of 6 sessions head coach Tom went through a number of different sessions, teaching different elements of the stroke, setting ‘homework’ and supervising a couple of mid-distance swims. We then charted the swimmers progress over the summer.

The aim of the documentary is to highlight how much progress can be made with swimming, particularly in the sea (with the additional buoyancy), over a relatively short space of time.

The sessions (roughly), started with breathing, going onto look at body position and leg kick, then arm pull and catch and some time and sessions to then put it all together…

Learning front crawl in the sea

This year we’ve taken 3 people that don’t currently swim front crawl and we’re meeting them once a fortnight for swimming lessons. With each session they’ll have ‘homework’ to take away with them. The aim is to teach them to swim front crawl (or freestyle as it’s also known), over the course of the summer. We’ll then make a short documentary and release it at the end of the summer, charting their progress.

The idea is really to show exactly how straight forward it is to learn front crawl, particularly in the sea…where you have additional buoyancy. They may not (they won’t) be expert swimmers by the end of the summer but they’ll certainly make big steps forward. We’ll also set targets and goals throughout the summer and carry out some exciting swims, as they progress.

We’ll add to this article and video throughout the summer (particularly video footage), as we go.

SESSION 1 : really a meet-and-greet. We also set them some homework based on breathing. The idea being that you practise front crawl breathing in a controlled and safe environment at home, so that when it comes to swimming in the sea you’re ready and confident. It makes it far easier to think about your arm pull or leg kick, when you don’t have to think about your breathing.

SESSION 2 : We looked at what I call the ‘neutral’ position or ‘streamlined’ position in the water. A position where you lie stretched out in the sea and let the water hold your weight. From there, you then add the arm action and breathing. A poor leg kick is one of the main elements preventing a lot of people from achieving a good body roll. It’s also too much for the brain to focus on…simultaneously thinking about pulling and kicking, so we leave the leg kick ‘til much later.

Breathing when learning front crawl

It’s become very obvious over the last 5 years + of running Sea Swim Cornwall that breathing or simply the act of putting your face in the water is quite a big barrier to swimming front crawl for a lot of people. The other issue is that if you haven’t mastered breathing, it makes it incredibly difficult to then work on your leg kick, arm pull, body position etc when you’re still focused on your breathing. Over the last few years we’ve developed a nice little exercise that introduces breathing technique slowly and in a safe and controlled environment.

Step 1 : this can be done in the open water but I think it’s far better done at home. Simply fill the bath up, then sit on your knees and put your face in the water. You’re simply looking to breath out in the water and then bring your face up and out of the water and breath in. These aren’t big breathes, where you’re filling your lungs up. They’re shorter, sharper and quicker breathes. Repeat this for 5-10 minutes until you’r enice and comfortable doing it at quick intervals.

Step 2 : Once you get used to step 1 try and progress to lying flat in the water (on your knees) and breathing to the side…as you would swimming. You’re then looking to having your face in the water for around 2 seconds (breathing out), turn your head to the side and breath in for around 1 second. Keep repeating this for an initial period of around 30 seconds and once you start to get more confident extend the time period to 1 minute +.

Alternative : you can also try this in the open water or with a bucket full of water. Simply stand just deeper than waist depth and lean forward and follow the steps above.

Step 3 : not really a step. Just remember that in the open water the water is a lot colder! Acclimatise to the temperature before trying these breathing exercises. Don’t go straight in and start try them whilst gasping for air and getting used to the cold!

Step 3 : once you’re comfortable with your breathing start to them work on your stroke. Particularly breathing whilst using your arms.

Remember : worth being aware that lots of people that start swimming front crawl in the open water get worried about taking in a mouth full of water. They try to avoid this by over-rotating and bringing their mouth as far away from the water as possible (effectively looking up). This is fine in the very short-term. The problem with doing this long term is that you’re over rotating to achieve this high breathing position. To prevent yourself from rolling too far over and flipping onto your back your leg kick often then become wider (like the stabilisers on a bike). This in turn creates drag and slows you don’t, as well as sapping your energy and preventing you from getting into a rhythm.

Moving forward : it really depends on your lung capacity but you generally want to breath every 2 if your swimming distance. You can breath 3…and you might find that you swim a little straighter doing so. You do this to try and stay in the aerobic energy system for as long as possible…ie. you continue to use Oxygen. If you go into your anaerobic system earlier than you need to, you’ll more than likely find that you get tired and stiff far earlier.

Starting out in open water swimming and front crawl.

With a massive rise in wild swimming, dipping and open water swimming we thought we’d write a little piece on improving your swimming…taking the first few steps from bobbing around in the water, bit of breaststroke or limited front crawl - to swimming front crawl…and increasing your distances.

FACE AND BREATHING : if you’ve just started in the open water, getting your face in is step one. Make sure you wear a swimming cap, you can wear 2 if it’s really cold and a decent pair of goggles. By decent, I don’t mean expensive. Everyone has a different shaped face and not all goggles will suit everyone. Sometimes it’s a case of trial and error. Also, wear ear plugs or something to stop you getting ‘surfers ear’. Best place to start is to simply take a breath, put your face in and slowly expel the air, before bringing your face out and taking another breath. You shouldn’t bring your face out and breath out. The breathing out section should be completed underwater. Repeat. Whilst swimming some people breath in and then expel the water when their face goes in quite quickly, some breath out consistently until their face comes out for another breath…it’s an individual thing.

FRONT CRAWL STROKE : once you’re comfortable breathing in the water, you can then look to put your breathing and stroke together. I’d suggest starting off by focussing on the relationship between your arm strokes and breathing and getting comfortable and efficient with this part of your stroke. In salt water or with the assistance of a wetsuit you’re nice and buoyant. So initially it’s nice and easy to take your leg kick out of the equation. Simply put your ankles together and let your legs float behind you. I say this because it’s almost impossible to focus on your arms, breathing and leg kick at the same time. It’s like trying to ride a unicycle, whilst juggling and having a conversation!

LEGS : Once you feel like you’re making progress and you’re not having to put too much thought into what you’re doing, you might then consider adding leg kick to the mix. Leg kick is one of the most difficult parts. It’s not difficult to kick your legs…it’s having an efficient kick that’s the tricky bit. When coaching 90% of the issue we try and correct are poor leg kicks. Your legs will use a lot of oxygen and if you’re not kicking efficiently you don’t get any propulsion. Which isn’t great. You’ll also be deprived of oxygen, which in turn will slow you down over distance and increases fatigue. The other issue is for runners. Leg kick is all about the flexibility in your ankles. Runners notoriously have stiff ankle and often really struggle with leg kick. Your kick should be short and sharp - with the most important bit being that your ankles should be together, with heels just breaking the surface of the water.

DISTANCE : start with short bursts and get it right over those bursts. Have regular rest intervals. Once you feel like your getting it right over shorter distances start to extend the distances that you’re swimming.

COACHING : the most cost effective way to get coaching would be to follow the advice above and once you’re swimming take yourself to see a coach. If you want to swim in the sea, have an open water swim coaching session. If you want to swim in the pool….a pool session. If you want to do both I’d complete a pool coaching session. Think about the area that’s most important to you.

You can see a coach at the very start. It’ll help but will be a little more expensive.

Your coach should give you drills to take away and practise. It’s also really helpful to know where you’re going wrong as you can then visit Youtube and look at drills to correct the issues and do your own homework. The best place to practise drills is in the pool but you won’t have the buoyancy in the pool, that you typically have in salt water/wearing a wetsuit. The salt water is also more forgiving with your stroke, so some problems won’t be as visible in the salt water, as they would in the pool. A low hip position, for example may be hidden by the buoyancy salt water provides.