Author(s): Paul S. Newsome
Transform your technique and become a better swimmer with this remarkable new approach to freestyle swimming Written for both fitness and competitive swimmers, Swim Smooth contains the latest breakthroughs in swimming to help you radically improve your speed, enjoyment, and success. Hundreds of full-color photographs and three-dimensional graphics help you put theory into practice while detailed advice offers help for intermediate, advanced, and elite swimmers alike. The book's approach lets you identify the strengths and weaknesses of your stroke and drills and training tips let you make the most of your time in the water. Swim Efficently. Swim Fast. Swim Smooth.
Paul Newsome and Adam Young are highly experienced triathletes and open water swimmers who teach and coach thousands of people every year all around the world. They are coaching consultants to the British Triathlon Federation and via their Swim Smooth organization they have literally re-written the entire swim coaching syllabus in the UK.
Foreword by Paul Moss and Giles O'Brien vii Preface: The 11-Year-Old Girl ix Acknowledgements xiii GETTING STARTED 1 Chapter 1 How to Use This Book 3 Chapter 2 Introduction to Freestyle Swimming 9 Chapter 3 Swimming Equipment 15 Chapter 4 The Three Keys to Better Freestyle Swimming 21 KEY 1 TECHNIQUE 25 Chapter 5 What Makes an Effi cient Freestyle Stroke? 27 Chapter 6 Stroke Flaws -- Cause and Effect 29 Chapter 7 Breathing 31 Chapter 8 Body Position 41 Chapter 9 Leg Kick 45 Chapter 10 Posture and Alignment 53 Chapter 11 Rotation and Arm Recovery 61 Chapter 12 Hand Entry 69 Chapter 13 Catch and Pull-Through 75 Chapter 14 Stroke Rate Development 95 Chapter 15 The Science Behind an Effi cient Freestyle Stroke 101 Chapter 16 Performing Your Own Video Analysis Session 109 Chapter 17 The Swim Types System 117 Chapter 18 The Arnie 127 Chapter 19 The Bambino 131 Chapter 20 The Kicktastic 135 Chapter 21 The Overglider 139 Chapter 22 The Swinger 145 Chapter 23 The Smooth 151 KEY 2 TRAINING 157 Chapter 24 The Importance of Fitness Training 159 Chapter 25 Balancing the Different Types of Fitness Training 163 Chapter 26 A Simple Skeleton Structure for Your Swimming Month 169 Chapter 27 Finding Your Critical Swim Speed 173 Chapter 28 Pace Awareness in the Pool and Open Water 183 Chapter 29 Dry-Land Conditioning 187 Chapter 30 Prevention and Management of Shoulder Injuries 199 Chapter 31 Pool Skills 213 Chapter 32 Nutrition for Longer Sessions and Races 219 KEY 3 OPEN WATER 223 Chapter 33 The Importance of Open Water Skills 225 Chapter 34 Managing Anxiety 227 Chapter 35 Swimming Straighter 229 Chapter 36 Drafting Effectively 233 Chapter 37 Turning Around Buoys 239 Chapter 38 Better Wetsuit Swimming 241 Chapter 39 Adapting Your Stroke to a Variety of Conditions 247 APPENDICES 251 A Swim Smooth Drills 253 B Swim Type Stroke Correction Processes 277 C Training Sessions 297 Index 311