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Different strokes
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The crawl is a popular style for power swimming and improving speed. If you are a good swimmer, chances are that this is what you are instinctively doing.
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LEARNING RIGHT: Follow your instincts for maximum benefit.
THE FASTEST stroke in competitive swimming is the crawl. Henry Wickham, an Australian swimmer, made this Polynesian swimming style popular in the 1890s. In the crawl, the swimmer lies flat on the water, belly down, with legs slightly submerged. The swimmer breathes by turning the head to the side of the arm recovering from the stroke — and not by lifting the head up, as beginners do. Raising the head causes the hip and legs to sink, increasing the frontal surface area. This increases the drag on the body. Minimising drag is the key to improving speed.
A good swimming stroke incorporates the basic movements involved in stretching for an out-of-reach object and retrieving it. Lean into the water with the upper half of your body. Swivel at the hips, around the spinal axis, lifting them up when your arm comes down on the down stroke. Swing your arm slightly towards the midline as you reach for the water. Extend your arm fully. The downswing takes place underwater, with the arm travelling under your body. Time your strokes so that one arm will start pulling you forward just before the other arm has finished the downswing. This makes forward movement in the water smooth.
When the fully outstretched upper limb meets the water, it must not succumb to the natural tendency to rotate clockwise at the shoulder joint. The elbow comes to a lower position on the downswing following clockwise movement at the shoulder. At a time when you are trying to generate power and speed by getting some leverage in the water, this movement is counterproductive.
On the other hand, rotating the shoulder anticlockwise ensures an elbow-up position on the downswing.
It also gets the lats, one of the most powerful back muscles, into the act. The hand pushes against the water, and the arm drives inwards and backwards. This generates power.
The elbow stays up as long as possible, and the shoulder moves towards the jaw, maintaining pull for as long as possible.
All this is more complicated on paper than it is in practice, but then even walking sounds horribly complex when you break it down into its fundamental movements.
If you are a good swimmer, chances are that this is what you are instinctively doing.
Remember to warm up before getting into the pool. Concentrate on your shoulders. Rotator cuff injuries are as common among swimmers as they are among fast bowlers.
RAJIV. M
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