In working with less experienced high school swimmers I am reminded of the importance of gliding. Many of my swimmers constantly move their limbs in a futile attempt to move faster through the water. In contrast, world-class swimmers exhibit moments of pure gliding, when the body is quiet but firmly stretched in a streamlined position. Gliding in a streamlined position, although seemingly counterintuitive, is more efficient and ultimately faster. Freestyle, at best, is “a series of long glides linked by quick rolls as you stroke and change sides” (Total Immersion, p. 52).
Gliding is more effective if done on our side. According to Total Immersion, “on your stomach, you’re like a barge with its broad shoulders forcing the water to move so far that it’s constantly pushing along a huge volume of water in front. Yachts, on the other hand, even if they’re broad in the beam, are knifelike up front, so it’s easy for the water to go around”(p. 51). Unfortunately, rolling makes us feel unsteady and out of balance. The “glide stroke” drill improves our ability to balance on our side and feel less out of control:
- in side-float position (one arm extended in front, other arm at side, body on side)
- legs and feet extended in a straight line, head aligned too
- glide for 5 seconds
- stroke one arm at a time, gliding after each arm-stroke
- goal is 5 strokes per length!
The ability to glide is affected by the ability to float, which I will cover in the next swim clinic.
Workouts off the beaten path 