Sports
How to Swim Better: Technique, Biomechanics, and Core
Samir Barel and Wanderley Santos unveil the secrets to superior aquatic performance, answering audience questions.
In this episode of Stemma Swimming, Samir Barel and Wanderley Santos reveal how to improve your swim. They discuss technique consistency across different environments, core activation, and strategies to maintain performance even when fatigued, all while addressing audience questions.
Welcome to Stemma Swimming! In this episode, hosts Samir Barel and Wanderley Santos dive into audience questions to uncover the secrets of efficient swimming. Focusing on biomechanics and performance, they cover everything from adaptations for different aquatic environments to the importance of core activation and how to sustain technique under fatigue.
PUBLICIDADE (GAM) — 1250x250
Swimming: Universal Technique with Adaptations
“Swimming is swimming,” asserts Samir Barel, arguing that the basic freestyle technique remains the same, regardless of the environment. However, it is crucial to make adaptations for diverse conditions. In the ocean, the higher water density provides more buoyancy and requires less effort. In reservoirs, lakes, and rivers, the water is less dense, making it "heavier" and demanding greater effort to maintain technique and stability. Your training volume should always consider the specific conditions of the race you will face.
The stroke rate is referred to as the "athlete's heart" in long-distance events, such as ultramarathons. Variations in this frequency can indicate fatigue, hypothermia, or lack of concentration. The cycling analogy of "big gear and small gear" (volantão e volantinho) is used to illustrate the concept of swimming cadence: heavier/slower strokes with more power versus lighter/faster strokes.
The transfer of performance from the pool to open water is a common challenge. Often, the difficulty lies more in confidence and mentality than in technique. Practicing in simulations is crucial for adapting to the environment. Samir shares his experience at the World Championships, where his open water experience helped him maintain pace in the pool. Both hosts agree that pool and open water swimming complement each other, as demonstrated by coach Mirko, who frequently took pool swimmers to compete in lakes.
Swimming Biomechanics: Propulsion vs. Resistance
In swimming, there are two crucial phases: the propulsive phase, which includes all movements that propel the swimmer forward (mainly arms and legs), and the resistive phase, which encompasses everything that creates drag or resistance (such as the position of the torso, hips, and head).
A common technical error is the crossover stroke, which occurs when the arm crosses the body's midline, both in the submerged and aerial phases. Wanderley explains that these flaws become more evident under fatigue. To correct the crossover stroke, using a snorkel is essential, as it allows you to keep your head still and focus on passing the arm along the shoulder line.
“Swimming is feeling”: it is necessary to feel the water, perceive the body and the surrounding environment. This perception is vital for understanding the water flow. In races, swimming too close to another athlete can create a “cancellation wake,” harming both performances, as moving water has different resistance than still water.
Core Activation: The Key to Efficiency in the Water
Maintaining good core activation is crucial for “swimming on top of the water,” avoiding the “ax without a handle” or “hammerhead” effect, which indicates that the body is sinking. The more aligned the head, torso, hips, and legs are with the surface, the more efficient the swim. The core is essential for sustaining this position.
Wanderley details three main actions for effective core activation in swimming:
- Abdominal Activation: This isn't about excessive tension, but rather a subtle activation. An excellent exercise for this is the sculling drill with a pull buoy positioned below the knee line. This forces hip support, keeping it elevated and activating the core.
- Glute Activation: Bringing the heel closer to the surface through hip extension, not just knee flexion. This action aids core activation and improves leg work.
- Counter-movement: When rotating the torso to breathe, the hips (or navel) should remain pointing towards the bottom of the pool. This counter-movement stabilizes the core and optimizes body rotation.
It's important to note that using neoprene wetsuits can mask a lack of core activation, as the extra buoyancy compensates for muscle deficiency, potentially leading to lower back pain.
Sustaining Good Technique Under Fatigue
Maintaining impeccable technique from start to finish of a race is a challenge. Samir and Wanderley emphasize that dry-land training is fundamental. Strengthening muscles like obliques, abdominals, lower back, glutes, and trapezius is essential for building the strength and muscular endurance needed to sustain technique for longer. The mantra is “repetition, time, quality.”
An effective strategy is to incorporate post-set drills. Performing simple technical exercises at the end of intense sets or workouts, when the body is already fatigued, helps create muscle memory for excellence even under stress. This trains the body and mind to maintain movement quality during crucial moments of the race. The use of equipment (such as pull buoy, hand paddles, and snorkel) should be intentional, focused on quality and specific aspects of technique, and not just for increasing volume.
Mastering swimming is a balance between refined technique, physical preparation, and mental resilience. The tips from Samir Barel and Wanderley Santos on Stemma Swimming reinforce that the pursuit of efficiency is a continuous journey, where every stroke and every core movement contributes to you swimming your best, whether in the pool or open water.
PUBLICIDADE (GAM) — 1250x250
