As a coach, I’ve seen countless swimmers come to the pool with the same problem: no matter how fit they are, they struggle to swim fast because their technique needs work.
That’s exactly what happened when I met Charlie Chang, a beginner swimmer (and viral YouTuber!) with big goals. My name is Fares Ksebati, and I am the CEO & Co-Founder of MySwimPro. I’ve been a swimmer my whole life, and have coached thousands of swimmers for 15+ years.
Charlie is determined to take on an Ironman for the first time, but his swimming was holding him back. With just 30 minutes together, we made significant improvements using the MySwimPro coaching foundations, and the results were incredible.
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Identifying the Gaps in Technique
When Charlie first arrived, he was already physically fit, but swimming was a different challenge altogether. His strokes were short, his breathing was inconsistent, and he was putting in a lot of effort without seeing much return in speed.
The first thing I did was assess his technique, and it became clear that there were a few key areas where he could improve.
His body position was surprisingly good for a beginner, but his distance per stroke was far from where it needed to be. He was crossing over with each stroke, entering the water with the wrong fingers, and looking too far forward, which caused his legs to sink and created drag. It was a classic case of working hard, but not working smart.
Charlie’s Biggest Mistakes and How to Fix Them
During our session, we identified several key mistakes that Charlie was making. Here are the biggest beginner swimmer issues we found, along with tips on how to correct them:
- Crossing Over During the Stroke
- Problem: Charlie’s hands were crossing over the centerline of his body with each stroke, which caused him to lose efficiency and created unnecessary drag.
- Solution: Focus on entering the water with your hands in line with your shoulders. Imagine a laser line running down the middle of your body and make sure your hands never cross it. Practicing the “wide entry” drill can help reinforce this habit.
- Incorrect Hand Entry
- Problem: Charlie was entering the water with his thumb and index finger first, which led to poor alignment and a weak catch.
- Solution: Enter the water with your ring finger first. This ensures a stronger, more natural alignment of the hand and forearm, improving your ability to catch and pull the water effectively.
- Looking Too Far Forward
- Problem: Charlie’s head position was too high, causing his legs to sink, which increased drag and slowed him down.
- Solution: Adjust your head position so that you’re looking slightly downward instead of straight ahead. This will help lift your legs and create a more streamlined body position in the water.
- Short, Inefficient Strokes
- Problem: Charlie was taking too many strokes with little distance covered, which was exhausting and inefficient.
- Solution: Focus on increasing your distance per stroke. Reach further with each stroke and think about gliding through the water rather than rushing. The fist drill can help you develop a stronger and more effective pull.
- Over-Relying on Arm Tempo
- Problem: Charlie was compensating for his lack of distance per stroke by increasing his arm tempo, which led to fatigue and sloppy technique.
- Solution: Slow down your stroke rate and focus on maximizing each stroke. By improving your stroke mechanics and taking fewer, more powerful strokes, you’ll swim faster with less effort.
Technique Over Power: The MySwimPro Approach
In swimming, technique trumps power every time. So, we got to work.
I started by showing Charlie exactly where he was going wrong using my video analysis tools. Seeing himself swim from different angles was a game-changer for Charlie. He could immediately understand what I meant when I talked about crossing over or improper hand entry.
One of the first drills we focused on was distance per stroke. I explained that the fewer strokes he took, the more efficient he would be in the water. We worked on getting him to reach further with each stroke, aiming for a smoother, more controlled glide through the water.
Related: Submit a Video of Yourself Swimming For a Stroke Analysis >
Rapid Progress in 30 Minutes
One of my favorite drills for quickly improving a swimmer’s feel for the water is the Fist Drill. By making Charlie swim with his hands in fists, we removed the surface area he was used to relying on, forcing him to engage his entire forearm to catch the water. When he opened his hands again, the improvement in his stroke power and efficiency was evident.
We also introduced fins to help extend his body line and improve his kick. Fins can be a real eye-opener for swimmers because they show how much easier it is to maintain speed with a streamlined body position and proper kick technique. The resistance training we did with a parachute added another layer of muscle activation, making Charlie feel like he was flying by the end of the session.
Related: Try Swim Drills & Workouts in The MySwimPro App >
The Power of Video Stroke Analysis:
If you’re serious about mastering your swimming technique, the MySwimPro Swimming Academy is where you need to be.
We offer personalized virtual swim coaching, video technique analysis, and weekly Zoom coaching calls to swimmers of all levels. The Academy is designed to help you achieve your swimming goals, whether you’re just starting out like Charlie or looking to fine-tune your performance.
Ready to elevate your swimming? Visit myswimpro.com/swimming-academy and join our community of swimmers who are taking their skills to the next level.
Conclusion: It’s All About Technique
In just 30 minutes, we were able to make huge strides in Charlie’s swimming technique. The difference between where he started and where he ended was remarkable. It just goes to show that with the right focus on technique and the right tools, any swimmer can see significant gains in a short amount of time.
Whether you’re training for an Ironman, like Charlie, or just want to swim more efficiently, MySwimPro can help you reach your goals. Let’s get to work!
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