Don't Swim THIS Fast! It is Dangerous!

It is likely that you will hurt your shoulder swimming fast if you don't know the two golden rules of freestyle swimming.

Moving your arms fast doesn't mean you are swimming fast.

If we look underwater in slow motion we can see that the swimmer who is moving his arms fast is not pulling well. In fact, our shoulders hurt immediately from swimming badly.

The swimmer who pulls well follows the two golden rules of freestyle. This makes him use bigger muscles, swim faster and protect his shoulders from injury. The first rule is:

1- Scapular upward rotation while the shoulder internally rotates. I'll explain.

We’ve explained this in past videos, but here's another explanation along with exercises to create muscle memory.

To swim correctly we want to reach this position. Commonly called high elbow catch. Seen from the side, the elbow is above the line that connects the shoulder to the hand.

The second golden rule is:

2- Sufficient rotation of the chest.

00:00 - Don’t swim too fast!
01:10 - How to swim with high elbow
01:18 - 5 problems
01:37 - Exercise 1 - Y on the wall
02:19 - Exercise 2 - Stretch band
03:20 - Exercise 3 - Stretch band 2
03:31 - Exercise 4 - External Rotation
03:47 - Exercise 5 - Sculling
04:02 - Exercise 6 - One arm
04:42 - How to swim faster
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Thanks for watching!
Swim fast!

[CYV_COV]

My self-taught way of swimming with the principle of not sinking and getting to the end of the wall turned out to be wrong. Glad I found your channel so I can learn from your channel. Thank you

[jackedkerouac]

This is a great channel for a beginner like me. Every video makes me look forward to my morning swim

[wordupmybrotha]

Advice from my coach is: to go fast, do proper technique fast

[robohippy]

Raul, I still go back to your video about 4 ways to swim freestyle. I keep thinking about the windmill style which all the men use in the 50 meter sprint. Women don't use it as much as the men do. Anyway, I am thinking that they tend to use less body rotation in that event, and less extension of their arms. Kind of a 'you just don't have time to do that' situation. Comments???

[FamilyToro]

I always getting good swimming improvement from watching your videos. Just looking forward to have a training camp with your team
Cheers

[ummeaiman]

I started swimming a month ago, and your videos are helping me a lot.
Thank you so much.

[WhimsicalShark]

I rotate, high catch and glide almost by natural posture. I've been getting faster with what seems like less effort and less arm and leg movement.

[ck]

Best instruction ever!!! 🎉 Extremely versatile! You might want to variate your chest exstension with hands on the wall exercise with using the ellbows (in a slightly closer angle). A beautiful stretch of the trapezius and the rib cage is the result.

[Jenesis]

Thank you so much for the tips and exercises! I try not to make bad habits into muscle memory as a new swimmer.

[thibod]

Awesome! Thank you for explaining so well the proper arm movement to pull the water effectively. I am getting closer to a proper movement. I will try it on land with a stretch band to see if I can improve my arm movement. Thanks for your recommendations, very helpful.

[lubzimlubzim]

Wow! Die beste Erklärung, die ich gesehen habe! So lange danach gesucht. Vielen Dank für die tolle Arbeit)

[skyrider]

I would love to see a video from you for a 30-45 min HIIT swimming training. With tips for how to do it to avoid injuries. Recommended combination of swimming styles for warm up and the high and low intensity phases. Also considering the alternation of pressure on muscle groups to avoid exhaustion of certain muscle groups. Thanks. I am sure it will get a lot of views :)

[TerryGuzmanMartinez]

Veo que sólo da dos patadas y avanza igual o más. Así quiero llegar a nadar y, luego, hacerlo más rápido. ¡Gracias por este video!

[annahabanna]

Awesome! Exactly what I needed to know abt ground practice. Thanks a mil!

[djolas]

God bless you. Thank you so much.
Keep working.
Good luck! <3
Greeting from Serbia!

[eduardocavanagh]

Keeping the scapula and the arm on the same plane troughout the motions is key for shoulder health.

[vilmamunozdebadenhorst]

My goodness! so many things to control! I am so discouraged to swim thinking I won't be able to make it right 😮.

[ЕвгенийДоморев]

Впечатления : очень интересно, убедительно, поражает тонкость, точность передачи движений, а предложенные упражнения имеют значительную ценность.

[magnoliannaart]

Do you have any videos on how to extend the amount of time you can exhale? I can’t stay under long enough.

[wake-upcall]

Glad to see the 2 examples on one screen.
I wonder what is nowadays the technique for the arms when you’re pulling yourself forwards. Do you make a ‘S’ or straight?