Efficient Swimming Fundamentals Course #4. Propulsion

4.1 How to Achieve Optimal Propulsion in Swimming: Theory

We already know how to align the head with the torso, how to perform arm entries into the water that won’t throw us off balance and will create minimal resistance, and how to envelop the water to prepare for propulsion. Now it’s time for propulsion.

We observe that current Olympic champions generate propulsion beneath their bodies. Starting from a position of lateral roll, the arm will have to seek the body’s axis with its propulsion, resulting in an “S” shape. This is more pronounced in sprinters than in long-distance swimmers.

In addition to executing a strong and sustained grip, the direction of propulsion should be opposite to the forward motion. To achieve this, we will aim for the area beneath the body, between our axis and the axis of the corresponding shoulder for the pushing arm.

In this video, you have a sequence of exercises that will allow you to maintain the sweeping motion of the arm, that is, the grip, while executing the propulsion. The water pressure will try to break your grip as you accelerate your arm, but we will prevent it. So, once again, we’ll need to be patient and not try to go faster than we can control.

4.2 How to Achieve Optimal Propulsion in Swimming: Practice

In this video, where we will teach you the best of the Olympic propulsions, you will notice that one arm is more skillful than the other. Don’t worry, the important thing is that you discover your areas for improvement with each arm, first individually and then in the full swim. Efficient propulsion will be within your reach, but be patient with speed. Remember, prioritize precision first, and speed will follow.

4.3 How to Achieve Optimal Propulsion in Swimming: Training Routine

Finally, the moment has come to initiate propulsion. Up until now, we were focusing on relaxation. Now, it’s time to engage the muscles of the torso to move the arm, and the muscles of the arm to maintain the sweeping shape of the grip. Follow this sequence of exercises to ensure a smooth transition to the full swim.

All lessons in this course