Efficient Swimming Fundamentals Course #10. 2-stroke shake

10.1 2-stroke shake: Theory

When we walk and run, we don’t realize it, but we use the crossed pattern, that is, I advance the opposite leg and arm at the same time. This crossed pattern allows us to maintain balance when walking or running. Well, we have to take advantage of this pattern that is innate in human beings to be efficient swimmers, but in the water, since there is no gravity, and we need to carry our arms in front of our heads, it becomes a bit complicated for us.

We will have to be able to put one arm into the water, while pushing with the opposite leg. This pattern is chosen by long-distance swimmers, since in this way, they reduce turbulence and reduce oxygen consumption in the legs, but more importantly, they will help both the arm that advances and the arm that propels.

10.2 2-stroke shake: Practice

The two-stroke shake is what long-distance runners use in most of their tests to break world records. This kick must be coordinated with the arms, maintaining the crossed pattern, something that is innate when running or walking, but when swimming, as the arms also move in front of the head, we will have to learn it with this sequence of exercises. Go for it.

10.3 2-stroke shake: Training routine

The cross pattern is the key. In this way, the kick will simultaneously assist both the propelling arm and the advancing arm.

All lessons in this course