For the fourth and final installment of efficient swimming basics, meet: Glide
When we swim with great posture, a strong pull, and snappy rotation (drive), we can capitalize on the sweet spot between finishing one stroke and starting the next; this is active glide.
As a marathon swimmer and efficient swimming advocate, the glide is my secret weapon. When I’ve been swimming for hours and hours and have a few more to go: I drive my hip forward, R-E-A-C-H and glide! If I feel like I haven’t been training enough, but it’s time for my long training swim, I really lean into my glide to get through.
The trick is to continue the forward momentum generated by your pull and drive, by not creating drag with any part of your body. Check your posture: Is your neck long? Your low back flat? Where are your arms? Where are your legs? Are they in the same plane as your head and shoulders?
Keep you elbow high, palm towards the bottom of the pool, ready for the next catch.
Make yourself as tall as possible.
If you’re breathing, check your head position: chin up, forehead down, ear near your arm.
Make sure everything is in line.
If you’re swimming fast, you’re probably gliding a lot less! But you can still capitalize on this momentum before starting your next stroke.
Are you ready to glide? Investigate where your arm is when you breathe. It should be near your ear. If you’re pushing the water down to get your head up you’re creating drag by having your arm dangle down as you drive your hips forward. You’re probably kicking harder, which is likely wearing you out (kicking uses the largest muscles in your body!). You’re working against the water.
We want to work WITH the water: start with great Posture. Put power in your Pull. Drive your hips forward. Reach and Glide.
Want to get deeper into efficient swimming? Sign up for my self paced Efficient Swimming Basics course!