SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING

BY ROD HAVRILUK , Ph.D.

MAXIMIZING SWIMMING VELOCITY (Part 4): MINIMIZING THE ARM ENTRY PHASE TIME IN BACKSTROKE AND BREASTSTROKE

As shown in a previous “Swimming Technique Concepts” article (SW June 2021), when swimming velocity increases, the time of all four stroke cycle phases decreases. Conversely, swimmers decrease the time of all four phases of the stroke cycle to increase swimming velocity. Of all four phases, the greatest decrease was in the entry phase. A swimmer who can further decrease the entry phase time will be able to further increase swimming velocity.

The graph in Fig. 1 shows the time for the four phases of the stroke cycle in backstroke (Chollet, Seifert & Carter, 2008) and breaststroke (Leblanc, Seifert, Baudry & Chollet, 2005) for elite male swimmers. (The breaststroke glide phase is the equivalent of the arm entry phase in the other three strokes, as it occurs between the end of the arm recovery and the beginning of the pull. The inward and outward sculling motions of breaststroke are the equivalents of the pull and push phase of the other three strokes.)

BACKSTROKE ENTRY PHASE

Backstrokers often increase the arm entry phase with two ineffective motions:

1. Entering the hand behind the head instead of behind the shoulder (Fig. 2), and

2. Moving the hand primarily sideways instead of primarily downward after it submerges (Fig. 3).

The underwater front-view video image of the backstroker in Fig. 3 shows that he moves his hand primarily sideways instead of downwards on the entry phase. He required 3-tenths of a second from when the hand submerged until the hand was below the shoulder and in position to generate propulsion.

STRATEGIES TO MINIMIZE BACKSTROKE ENTRY PHASE TIME An effective arm entry in backstroke is very similar to freestyle in that the hand moves downward until it is below the shoulder (Fig. 4). From the position in the bottom images, the hand can immediately begin to generate propulsion. Strategies to minimize entry phase time in backstroke are similar to freestyle. For backstroke, it is important to:

FIG. 1 >The graph shows the time for the four phases of the stroke cycle in backstroke and breaststroke from two studies.

FIG. 2 > Backstrokers often add time to their arm entry by flexing at the elbow so that the hand enters behind the head instead of behind the shoulder (yellow line).

2. Feel the hand submerge directly behind the shoulder (middle right image).

3. Feel the hand continue to move downward until it is below the shoulder (bottom right image).

BREASTSTROKE ENTRY (GLIDE) PHASE

Breaststrokers can often decrease the entry (glide) phase time to swim faster. Typically, a swimmer finishes the propulsive action of the kick just prior to the glide phase. It is only natural to glide and wait to begin the propulsive action of the arms. However, swimmers often glide too long so that the body velocity slows below the

FIG. 3 >This elite male backstroker has a right arm entry phase time of 3-tenths of a second. The yellow vertical lines on the force curves are synchronized with the video image.

FIG. 4 >The biomechanical model demonstrates an effective arm entry for freestyle (left panel) and backstroke (right panel).

velocity for the swim (or race). The result is a longer glide phase, a slower stroke rate and a slower swimming velocity.

STRATEGIES TO MINIMIZE BREASTSTROKE ENTRY (GLIDE) PHASE TIME

The main strategy to minimize the entry (glide) phase time is to begin the pull phase at the instant the body slows to the velocity for the swim (or race). As there are individual differences in the magnitude of kick propulsion, the optimal time for the glide phase will vary. For swimmers with a less effective kick, the most appropriate guideline is often to begin the pull phase the instant that the feet touch to complete the kick. v

Dr. Rod Havriluk is a sport scientist and consultant who specializes in swimming technique instruction and analysis. His newest ebooks in the “Approaching Perfect Swimming” series are “Optimal Stroke Technique” and “Swimming Without Pain,” and are available at swimmingtechnology.com. Contact Rod through info@ swimmingtechnology.com. All scientific documentation relating to this article, including scientific principles, studies and research papers, can be provided upon demand.

SUMMARY Minimizing the arm entry phase time in backstroke requires precise control of the arm as it submerges. A swimmer must quickly move the hand downward directly behind and below the shoulder. Minimizing the arm entry phase (glide phase) in breaststroke requires precise control of the timing between the finish of the kick and the beginning of the pull. A decrease in the non-propulsive entry phase decreases the time for a stroke cycle, TOTAL ACCESS MEMBERS CLICK HERE TO LEARN MORE ABOUT THE REFERENCES FOR THIS ARTICLE. NOT A TOTAL ACCESS MEMBER? YOU’RE JUST A CLICK AWAY: SWIMMINGWORLD.COM/VAULT increases stroke rate and increases swimming velocity.