The pursuit of the thrill of speed in water is an eternal dialogue between humans and water. Whether you are cutting through waves in the pool or challenging open water, mastering the skills to increase speed will open up a new water experience for you. The following systematic analysis of the secrets of swimming speed will help you become a flying fish in the water.
1. Core technology: meticulous crafting of efficient swimming postures
1. Freestyle: the winning details of the king of speed
Body streamline: imagine the body breaking through the water like a sharp blade, the head is centered, the eyes are facing down, the hips are close to the water surface, the long axis of the body rolls (30-45 degrees), and the core is tight throughout the whole process.
Arm stroke power:
High elbow catch water: the entry point is extended far, the palm and forearm form a whole, the elbow is bent and raised (like a puppet pulling a string), and the water is pushed backwards (imagine pushing away the heavy object under the body).
Acceleration push water: continue to exert force and accelerate in the push water stage until the thigh is pushed straight out of the water.
Air arm transfer: the shoulder drives, the arm is relaxed like a pendulum, and the elbow leads.
Kick efficiency:
Hip power: The thigh drives the calf, the ankle is extremely relaxed (like ballet stretching), and whips up and down.
Amplitude and frequency: Maintain a small high frequency for long distances (toes just out of the water), and increase the strength and amplitude when sprinting.
2. Breaststroke: The art of rhythm and streamline
Body ups and downs control: Avoid excessive head and dive, keep the shoulder at a moderate height out of the water, slightly sink the hips when retracting the legs, and rush forward with the upper body when kicking the legs.
Kick power:
Eversion of the soles of the feet: After retracting the legs, the knees are slightly wider than the hips, and the soles of the feet are turned outward and pointed to the back.
Arc kick: The thighs are used to push out in an arc backward and outward, and then quickly rotate inward and close together (imagine crushing the floating ice under your feet).
Stroke and breathing: The forearm does not exceed the shoulder, and the high elbow inward stroke accelerates to move closer to the chest, and the head is naturally raised and inhaled by the power of the inward stroke.
3. Butterfly stroke: core-driven wave aesthetics
Body wave: chest-abdomen-hips rise and fall in sequence to form a coherent wave (like a dolphin), avoiding relying solely on the legs up and down.
Synchronous arms: enter the water and stretch forward at the same time, grab the water outward, bend the arms at high elbows and row inward and backward to the thighs, and move the arms out of the water synchronously.
Dolphin leg power:
Core-dominant: power starts from the chest and abdomen and is transmitted to the lower limbs. The legs are close together, the ankle joints are relaxed, and powerful up and down whipping is performed.
Rhythm coordination: usually “two legs” are used: the first light stroke assists the stroke, and the second heavy stroke assists the push out of the water.
4. Backstroke: stable and smooth back dance steps
Body position: head is stable and tilted back, ears are in the water, hips are pushed up, and the body rolls slightly.
Key points of arm stroke: straight arm enters the water with the little finger leading, deep grab the water, bend the elbows and push the water with high elbows, push the water to the side of the thigh, turn the shoulder and lift the arm out of the water.
Kicking technique: Continuously kicking up and down (similar to freestyle), keeping the body high and assisting propulsion.
2. Speed foundation: physical fitness and efficiency improvement
1. Strength: the engine of propulsion in water
Water sports:
Resistance rope training: simulate the stroke action and strengthen the shoulder and back strength.
Paddle palm training: increase resistance and improve the stroke force (pay attention to control the intensity to avoid shoulder injury).
Land support:
Core strengthening: plank support, Russian twist, Superman style.
Full body strength: pull-ups (back), squats/deadlifts (legs), push-ups (chest and shoulders).
2. Endurance: guarantee of continuous output
Interval training: such as 10 sets of 100 meters (1 minute and 30 seconds package), improve anaerobic endurance.
Long-distance uniform speed swimming: such as continuous 1000-1500 meters, cultivate aerobic capacity and sense of rhythm.
3. Flexibility: reduce resistance and increase stroke
Flexible shoulders: towel shoulder rotation, elastic band shoulder exercise.
Flexible ankle joints: kneeling and pressing the instep, active foot hooking and stretching exercises.
3. Winning by details: improving overall efficiency
Perfect start: streamlined entry into the water, underwater butterfly kick fast sneaking (within the scope allowed by the competition rules).
Efficient turn: precise touch of the wall, fast tuck and push off, maintain streamlined gliding.
Breathing optimization:
Freestyle/backstroke: regular breathing, avoid excessive head turning.
Breaststroke/butterfly stroke: quick inhalation, avoid raising your head too high or for too long.
Maintain streamline: after starting, turning, and pushing off the wall, hold your head tightly with your arms, and straighten your body into a straight line.
4. Assisted speed-up strategy
Professional equipment:
Low-resistance swimsuit: reduce friction resistance.
Goggles: ensure clear vision.
Technical feedback:
Ask the coach to shoot underwater videos regularly to accurately find the flaws in the movements.
Use technical equipment (such as floating boards, breathing tubes) to break down the exercises.
Scientific recovery: ensure adequate sleep, stretch and relax after training, and supplement nutrition reasonably.
Psychological construction: focus on technical execution, set reasonable goals, and maintain training enthusiasm.
Warning of speed-up misunderstandings
1. Crazy kicking does not mean speed: the leg consumption is huge, the efficiency is far lower than the arm stroke, and the energy is distributed reasonably.
2. Ignore core strength: the core is the hub of the body’s joint force, and the core is weak, the movement is scattered.
3. Excessive pursuit of stroke frequency: blindly fast strokes can easily lead to deformation of movements and reduced efficiency. Seek quality first and then quantity.
4. Disregard flexibility training: stiff joints will limit the range of motion and increase resistance.
5. Ignore technical polishing: no matter how strong the strength is, rough technology will also be twice the result with half the effort.
Conclusion: Speed is a precise system engineering
The pleasure of speeding in the water is a symphony of strength, technology and wisdom. There is no shortcut to success, only the continuous carving of each stroke angle, each kick rhythm, and each breathing coordination. The real speed does not come from brute force, but the natural gift after the precise dialogue between the water flow and the body. Every dive into the water is a battlefield for you to compete with resistance, and every optimization of details is a proof of your diving deeper.
Persist, when you feel the water flow gently give way under the optimized posture, when every push of water brings a farther glide, speed is no longer the goal, but a silent tacit understanding between you and the swimming pool. Set off, let every stroke become a declaration of surpassing yourself.
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