Educational swimming

11.0 Why are educational swims useful to make progress?

First of all, it's important to understand that the aim of educational work should not be to correct bad behaviour. The aim of an instructor is to make the swimmer aware of a correct or incorrect movement. Educational work will always be related to a sense (in particular proprioception, sometimes sight). Working on an workout to see a desired movement appear will not make the swimmer aware of why this movement would be more effective. And so it won't be anchored in time

Understanding and reflexion are important aspects in order to understand what we're looking for when we swim.

11.0 Applied to crawl

11.1.1 Maximum propulsion crawl (2 arms)

At the surface, fully aligned, you will push backwards with both arms at the same time. The aim is to go as far as possible with each push. The head remains underwater throughout the push to avoid braking and to be as aligned as possible. Once you've finished the push, keep your arms at your sides as long as your body is still moving forward (thanks to the action of your arms). Once you've stopped, bring your arms back under the water, close to your body, and put your head out to breathe. You can flap your legs to help you, but be careful not to do this during propulsion and gliding.

11.1.2 1-Arm Crawl

Here, we try to focus on the action of a single arm. This exercise simplifies the crawl when you have difficulty feeling or achieving a technical aspect of the stroke. One arm performs the movement, the other is stretched out in front and motionless. First of all, once your hand has entered the water, you try to reach beyond your immobile hand (without bending your arm). This implies a forward shoulder movement (and therefore a roll). Try to feel the acceleration of the arm underwater and backwards

When you breathe, try to lie on your immobile arm. The arm should not move downwards, but forward (shoulder involvement). This movement helps you to stay stretched out when your head comes out to the side, and to slide (and therefore cross the water with a minimum of braking)

11.2 Applied to the backstroke

11.2.1 2-arm backstroke

The 2-arm backstroke has the same objective as the maximum propulsion crawl; to go as far as possible with each movement with the arms. This involves using your arms very efficiently underwater. The 2-arm backstroke has a rhythm to follow to be really effective

With the arms stretched forward (in the water), the arms start to move towards the back and the feet (placement), then the acceleration of the arms underwater must increase, as well as the return of the arms towards the front. There is no stopping time with the hands on the thighs, so the arms encountering no resistance in the air should return even faster. Once the arms are back in front, you let yourself slide, so there's a pause at that point

The rhythm of this exercise represents the acceleration rhythm in each stroke; gradual acceleration of the arms underwater, rapid return to the air and then a pause far ahead to slide

11.2.2 1-arm backstroke

Same principle as in front crawl. Perform the movement while focusing only on it. To make sure that your arm goes far forward into the water, you can feel if it touches the side of your head. As this is a one-armed stroke, at the end of the push, you will touch your immobile hand. This will also allow you to see if your arm goes into the right place

The head remains fixed and well positioned (chin towards the ceiling). Once the arm is tucked far forward, you need to push your shoulder back so you can bend your arm to the side and get a good orientation of the hand and forearm (the paddle) back.

11.3 Applied to breaststroke

11.3.1 2 leg movements for 1 arm movement

This exercise is performed by executing an arm + leg breaststroke movement, followed by a second movement with just the legs (with the «rocket» position at the front of the body). This second leg movement is used to work on propulsion in breaststroke, as in this stroke it's the legs that propel the body forward the most. You should aim to make it as efficient as possible.

11.3.2 2 arm movements for 1 leg movement

This exercise is similar to the previous one, except that after a complete breaststroke movement, this time it's the legs that will remain motionless while the arms perform a second movement. Despite the low propulsion of the arms, they are no less important. The second arm movement must take advantage of the speed acquired by the propulsion of the legs to pull backwards and propel forward

11.3.3 The unsynchronised breaststroke

The aim of this exercise is to make you feel each action of the arms and legs as well as their consequences

Here we separate the action of the arms from that of the legs. Lying on the surface, first do a complete breaststroke with your arms, without moving your legs (they remain straight). Then pause and do a leg movement only. There will be a time-out after each movement

When you switch back to full breaststroke, your arm and leg movements will then synchronise more easily, as you will have felt how they act on the water.

11.4 Applied to the butterfly

11.4.1 Butterfly in max propulsion

This exercise is very similar to the crawl with max propulsion. The difference is in the coordination with the legs since here before the propulsion with the arms you will be in undulations.

You move backwards with both arms, then let yourself slide. Your head stays underwater. The propulsion should only be backwards and not downwards. This means that your body must remain at the same level beneath the surface. Propulsion must not cause your body to descend or rise. Only a forward movement. Once your body is no longer moving, bring your arms close to your body underwater and put your head out in front to breathe. Repeat the movement

To find out how efficient you are with each movement, you can count how many you do. This number must not increase with each length, otherwise it means you've been less efficient

11.4.2 butterfly in max propulsion with undulation by the head

This exercise is based on the same movement as the one above. But when you propel yourself with your arms, you take your head out of the water to breathe. Like a butterfly stroke. The aim is to sink your head quickly back down to create a wave with your whole body. The arms stay behind after the push, the head tilts quickly, before the movement of the arms finishes. The tilt of the head should also be marked, i.e. chin towards the chest and neck in extension. If you keep your eyes forward the body will not undulate

After your head enters the water, your bottom should rise to the surface, followed by your feet. This is what happens when you make a wave with your whole body

Once you've completed the wave, bring your arms back to the front, passing under the water close to your body, breathe if you need to, then perform a new movement

11.4.3 1-arm butterfly

The 1-arm butterfly is performed with the 2 arms in front, 1 of which will remain fixed. So with the other arm you're going to perform butterfly movements, propelling yourself underwater, up to your thighs, then returning the outstretched arm. Remember to lock your elbow when you return to the outstretched position, taking care not to make a crawl movement. Remember to work on big undulations, when the arm enters the water far in front, pull the head in to make an undulation with the whole body. The legs are active as in a full swim, a downstroke with the propulsion of the arm and another when the arm has entered the water. Between each undulation, try to feel the bottom and then the feet rising to the surface

Breathing on this exercise can be done to the side rather than in front, but be careful not to raise your head.