Issue link: http://www.wacmagazine.com/i/997709
JULY / AUGUST 2018 21 Freestyle tips for every swimmer Focus on the little things for faster laps and more endurance By Emily Silver, WAC Swim Coach Swimming is for everyone, and everyone swims a little differ- ently. While there are many coaching philosophies out there, I believe it's not about how many yards you swim but instead how efficiently you move through the water. As an internationally ranked swimmer, I specialized in freestyle, but I also performed at a world-class level in back- stroke, butterfly, and the individual medley. In this article, we will focus on freestyle. e following tips can improve your performance whether you're just getting started or have been swimming for years. ese pointers will help you glide through the water with speed and grace. • When does your hand enter the water? e moment it does, you start to create drag. Reach your hand and arm as far for- ward as you can. en enter your hand in the water and glide for about two seconds before initiating your pull with your fingers pointing slightly down—and pull with a high elbow. • When to breathe? It's important to feel comfortable! Become familiar with the water and what it feels like to turn your head to the side as you swim. As you turn your head to the side, you want your mouth to be slightly angled up. Be sure to blow out all your air as you are turning your head. When your face and mouth are out of the water you should only be breathing in. • Are you kicking? Keep your legs long, point your toes, and make sure the kick is consistent. You want to kick from your hips, not from your knees, using your entire leg. • Are you relaxed in the water? Practice floating on your front and back before adding your kick and arm strokes. You want to find balance on the surface of the water. • What is the timing of your stroke? e arm reaching forward in the water should remain in a glide position until the recov- ery arm reaches above your shoulder. en begin your pull down with a slight bend in your elbow. Developing a great swim stroke is an ongoing effort. With practice and commitment to the cra, you'll find yourself covering longer distances in less time. —Emily Silver is the head swimming coach at the WAC. She won a silver medal as part of Team USA in the 4-by-100 freestyle relay at the 2008 Summer Olympics. Contact her at esilver@wac.net. living fit sunscreen / swim tips is high-intensity workout will challenge non-athletes and athletes alike. Water-based exercise is also a great cross-training tool. Add an hour in the pool to your weekly workout routine and you're sure to awaken and strengthen new muscles that can help you succeed in other athletic endeavors. I can't run as fast, bench-press as much, or jump as high as I used to. But I can still do similar exercises with no dis- comfort in the water. And when I do dryland workouts I feel more confident in my abilities—all thanks to the pool. —Aquatics Instructor Kirsten Ajax teaches Cardio Express from 10:30–11 am and Deep Water Aerobics from 11–11:45 am on Mondays. Go beyond the SPF Sunbathing by the water this summer? Of course you are! Spa at the WAC Aesthetician Constance Dorgan offers some important tips for treating your skin before and after you slip into your swimsuit. Get Constance's tips at wac.net/sun-smart. L I N D S E Y W A S S O N