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.

Why learn front crawl (freestyle)

I offered to teach a group doing a water safety course front crawl and they asked me why they would bother? The question slightly surprised me and I didn’t have an immediate answer. For me it’s one of those questions that I never thought I’d be asked and had never really given any thought to the answer….now that I have thought about it, here’s why.

• I think primarily the view underwater is often as spectacular or, in some cases more spectacular than the view above. This year we’ve seen a large number of sand Eel and marine life and the usual stunning Cornish underwater seascapes.

• Cold water does a great job of ‘re-setting’ the brain. Great for your mental health. In warmer water (ie. the summer), swimming with your head in the water, focusing on your breathing, thinking through your technique…does exactly the same. So when the water isn’t cold, you get the same affect.

• Breaststroke gets the job done but can be quite punishing on the knees and joints. Especially as you get older. If you pick up an injury/RSI to your shoulder or knee you may have to give up swimming.

• Swimming front crawl (correctly) puts less strain on the body - particularly with the added buoyancy of salt water.

• Generally speaking, swimming front crawl allows you to cover more distance, quicker, with less energy and resistance (from both the wind and water). Which would allow for more adventurous swims or simply more variety.

• Even if you weren’t to swim front crawl that often. It’s nice to have the option.

• From a safety point of view I also think that swimming faster, with less effort is definitely a good thing.

These are our thought on the topic. Quite honestly, we’re just thrilled that more people are swimming and it’s gained such popularity. However you swim…keep it up!