{"id":441,"date":"2013-03-08T03:56:14","date_gmt":"2013-03-08T03:56:14","guid":{"rendered":"http:\/\/racedaycoaching.com\/?p=441"},"modified":"2014-06-09T20:00:55","modified_gmt":"2014-06-09T20:00:55","slug":"freestyle-side-lying-position","status":"publish","type":"post","link":"https:\/\/racedaycoaching.com\/?p=441","title":{"rendered":"Freestyle – Side-Lying Position"},"content":{"rendered":"

Body Position At Extension<\/p>\n

There are a number of ways to enter the water and then set up for the next pull. A swimmer may or may not fully extend their arm, and body rotation will vary greatly. The KEY POINT\u00a0 is that every great swimmer moves to the position that creates the least frontal resistance, and best sets up their next stroke, allowing them to apply force in the most useful way. What we\u2019ll look at here is a good STARTING POINT for most people in that it describes an EASILY REPEATABLE method for training your body to move to the same position every stroke.<\/p>\n

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Michael Phelps, Natalie Coughlin (right), Lindsey Benko (bottom), shown during completely different strokes.<\/p>\n

Who\u2019s swimming full stroke? (Phelps, Coughlin)
\nWho\u2019s doing a drill? (Benko, single-arm)
\nWho\u2019s changing speeds? (Coughlin, two different swim segments)<\/p>\n

It\u2019s almost impossible to tell. Even down to the position of their fingers feeling the water, their side lying positions are virtually IDENTICAL (to every other stroke THEY take, NOT identical to other swimmers). They have trained to “LAND” in the SAME position every stroke. They are fully extended, eyes down, head tight to the shoulder, palm down. (And if you check Phelps\u2019 and Benko\u2019s hips, you can see that the lower leg is raised straight up to the surface, just like in my \u201c2- and 6-Beat Kick Form Drill Sequence\u201d post.)<\/p>\n

You\u2019ll also notice varying degrees of hip rotation: Phelps (least), Benko (about 45deg), Coughlin (60deg+).<\/p>\n

One thing they all do is set up their extended arm so THEIR ELBOW POINTS OUT TO THE SIDE. Many top coaches mention this necessity in their books and videos. Why do this? You can’t drop your forearm down into an early catch position if it isn’t. The elbow will either be to the side or facing down to some degree. If it’s down, the forearm can only bend up (not useful), drop down straight (poor propulsion), or you can wait for your shoulders to come back around with your recovery so the elbow is finally pointed to the side again (as you wait and slow down). So it’s best just to SET THIS UP IMMEDIATELY as you extend, rotating no more and no less than required.<\/p>\n

Here are links to the videos above:
\nhttp:\/\/www.youtube.com\/watch?v=GQ8iw8q2F9U<\/a> (Natalie \u2013 body-based swimmer with hips and shoulders moving together)
\nhttp:\/\/www.youtube.com\/watch?v=U8hO5W5maDg<\/a> (Lindsey \u2013 check out her narrow kick)
\nhttp:\/\/www.youtube.com\/watch?v=kYKBfXM5Ckk<\/a> (a short clip of Lindsey)
\nhttp:\/\/www.youtube.com\/watch?v=SuRLkXB2IBE<\/a> (Michael \u2013 notice the easy 2-beat kick in the beginning)
\nNote: all three are gold medalists and current\/former world record holders.<\/p>\n

How can you practice getting into the same position yourself? One way is to use the crease in the wall. You may feel tension in your hips or shoulders, or feel your low back sway a bit to get everything lined up. These are areas to be stretched and strengthened.<\/p>\n

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Harry N. of the Brooklyn Triathlon Club was generous enough to allow me to photograph some of his deck work during a recent lesson, where we set up a proper side body position. I like using the floor and walls as guides (inspired by Richard Quick\u2019s ridiculously useful Posture, Line, and Balance teachings). Set yourself up with your wrist bone and elbow against the wall. If your elbow is angled down at all, turn your armpit (and shoulders) down toward the floor until the elbow points out. Everyone has DIFFERENT SHOULDER FLEXIBILITY, and this will determine the amount you will be able to rotate your shoulders in the water. Hip rotation (for some swimmers) is vital, but not at the expense of over-rotating your shoulders and taking your arm out of position.<\/p>\n

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Here\u2019s a side view. With the floor as a guide, he can feel what it\u2019s like to be perfectly flat, legs no lower than his hips when on his side, so the water will slip by.<\/p>\n

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He lifts his lower leg up, doing his best to keep it straight. This is the position the pro swimmers are in above (and the one we\u2019re looking to permanently imprint with the 2- and 6-Beat Kick Form Drill Sequence). Over time, you\u2019ll notice when you\u2019re NOT in this position and go back and correct it. For most amateurs, the inner thigh and hip must be ACTIVELY ENGAGED at every arm extension to achieve this position (with attention paid so that the other leg doesn’t drop down too low in opposition).<\/p>\n

PRACTICE<\/p>\n

Note: There are a number of versions of the Side Kick Drill out there, used for position, breathing, balance, etc. The focus I’m suggesting is to set up your stroke the way it will be every time you extend your arm – I call the palm, armpit, and head set-up, the “Platform” – as close to your actual stroke as you can make it.<\/p>\n

Here’s a 1 hour workout we did the past two days in swim class, using the drills described below. It is amazing how smooth and powerful I feel after this type of work.
\n10min – 25 Kick face down with straight legs and pointed toes (arms at sides or overhead)\/25 Swim with a low breathing position.
\n10min – 25 Side Kick Drill with one switch mid-pool to the other side\/25 Swim the “rails”.
\n10min – 25 Side Kick, switch sides every 10 kicks, breathing on the pulling side\/25 Swim, counting strokes and reducing\u00a0 them each time via narrower body position.
\n15min – Swim 100yd at a time with 20sec rest between them – 25 streamlined kick, 25 Side Kick Drill, 25 Side Kick Switch, 25 Swim “Rails”. Repeat three times.
\n15min – Easy 100s with 20sec rest between each – focus on a perfect side-lying position every time your reach forward.<\/p>\n

Side Kick:<\/span>
\nGet in the pool right after doing this deck work, do a Side Kick Drill with a continuous kick, holding the position above. The keys are:<\/p>\n

1 \u2013 Palm, armpit, and eyes are down, arms stationary in the same position as Harry and the pro swimmers, kicking down the pool (the arm at your side is flat to your body). Extended arm is 1-2ft below the surface, depending on shoulder flexibility. In any case, it should not be near the surface as this will cause the hips to drop or the shoulders\/hips to flatten out.
\n2 \u2013 Body is rotated up 45-60deg, as far as you can go without disturbing the front body position.
\n3 \u2013 Narrow kick.
\n4 \u2013 Breathe by rolling the head up (and the shoulders a bit as well), then return to the side lying position. Set up the front end and then rotate the body up.
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