How To Swim 100m In 1:10 (Without Trying)

Introduction

This tutorial outlines key techniques used by retired Olympic swimmer Dan Smith to swim 100 meters in just 1:10 seconds with apparent ease. By following these steps, swimmers of all levels can improve their efficiency in the water and enhance their performance.

Step 1: Understand Body Position

Maintaining a streamlined body position is crucial for minimizing drag in the water.

• Keep your body flat and horizontal.
• Align your head with your spine; avoid lifting it too high.
• Engage your core to maintain stability.

Step 2: Utilize Underwater Video

Using underwater footage can provide valuable insights into your swimming technique.

• Record your swim sessions from below the surface.
• Analyze your body position, kick, and arm movements.
• Look for areas where you can improve efficiency.

Step 3: Perfect Your Kicking

An effective kick contributes to your propulsion and body position.

• Use a flutter kick: legs should be straight but relaxed.
• Generate power from your hips, not just your knees.
• Keep your feet just below the surface for optimal efficiency.

Step 4: Optimize Your Breathing Pattern

Breathing correctly is essential for maintaining speed and rhythm.

• Practice bilateral breathing to balance your stroke.
• Inhale quickly and exhale underwater to minimize time spent above the surface.
• Coordinate your breathing with your stroke for better flow.

Step 5: Focus on Rotation

Proper body rotation helps with stroke efficiency and power.

• Rotate your hips and shoulders together, not just your arms.
• Aim for a 45-degree angle during the stroke.
• Ensure your body rotates smoothly to maintain momentum.

Step 6: Master Recovery and Entry

The recovery phase of the stroke is vital for maintaining speed.

• Keep your arms relaxed during recovery.
• Enter the water with your fingertips first at an angle.
• Aim to minimize splash and maximize glide.

Step 7: Implement the Front Quadrant Technique

The front quadrant swimming technique involves keeping one arm extended in front while the other is in motion.

• Focus on reaching forward with your leading arm.
• Keep the trailing arm close to the surface until it’s time to pull.
• This technique promotes a streamlined position and improves efficiency.

Step 8: Improve Your Catch and Pull

The catch and pull phase is essential for propulsion.

• Use a high-elbow catch to maximize water contact.
• Pull through the water with a straight arm and allow your hand to follow through.
• Focus on pushing water back rather than pulling your body forward.

Conclusion

By following these steps, you can enhance your swimming technique and work towards covering 100 meters in 1:10 seconds. Regular practice of body position, kicking, breathing, rotation, recovery, and catch techniques will lead to significant improvements. Consider utilizing underwater video analysis for ongoing feedback and refinement of your skills. Happy swimming!