Last Updated on February 26, 2021 by admin
In this article, we will provide advice, drills, hacks & tips as an introduction to super slow swimming.
What is super slow swimming?
Super slow swimming is swimming as slowly as a swimmer can, with their best (perfect) technique.
- Although super slow swimming is a simple drill it can be an effective drill for improving and maintaining a swimmer’s stroke technique, for all the competitive strokes.
The benefits of super slow swimming
Super slow swimming can help provide a competitive swimmer with many benefits, these include,
- Helping them to focus on their stroke technique.
- For example, is there head, body, hips and legs in the correct position?
- Do their hands and arms enter the water in the correct position?
- Are their shoulders, body and hips rotating correctly? (backstroke and freestyle)
- Are they undulating their body correctly? (breaststroke and butterfly)
- Is their stroke smooth, long and efficient?
- Improving their balance, timing and coordination.
- Enabling them to relax and forget about the pressures of swimming at pace.
- Enabling them to regain their feel for the water when their stroke technique has deteriorated.
Related article on developing a feel for the water
We have produced a related article on developing a feel for the water. Which you can view by clicking this link: developing a feel for the water.
Practice regularly and keep it slow
Many competitive swimmers find practising super slow swimming as a regular part of their training programme can help to maintain an effective stroke technique.
- However, some competitive swimmers can find it tough.
- They can find it difficult not to increase their swimming speed while performing a super slow swimming drill.
- However, with regular practice and a little perseverance, most swimmers find that it can have a positive effect on their stroke technique.
Recovery swims and cool-downs
Many competitive swimmers regularly incorporate super slow swimming as part of a recovery swim after a particularly gruelling set.
- Others use it as a part of their cool-down routine after training or competition.
Related article recovery swims: an introduction
We have produced a related article recovery swims an introduction. Which you can view by clicking this link: recovery swims: an introduction.
Related article the swimming cool-down guide
We have produced a related article on the swimming cool-down guide. Which you can view by clicking this link: the swimming cool-down guide.
Introducing a new drill or skill
Many coaches use super slow swimming when introducing a new swimming drill or skill.
- For example, introducing younger swimmers to the body undulation during butterfly.
- Some coaches allow their swimmers to use swim fins when introducing a new super slow drill or skill.
- This can be particularly useful when coaching younger or less experienced swimmers.
Related article on training with swim fins
We have produced a related article on training with swim fins. Which you can view by clicking this link: training with swim fins.
Using a snorkel
Some swimmers find using a snorkel when super slow swimming during freestyle or butterfly very useful.
- It allows them to focus on their stroke technique without the distraction of having to lift or turn their head to breathe.
Related article on training with a swim snorkel
We have produced a related article on training with a swim snorkel. Which you can view by clicking this link: training with a swim snorkel.
Super slow feedback
Receiving instant feedback from their coach or an experienced swimming partner, regarding their stroke technique, can make super slow swimming can be even more effective.
Super slow drills
Listed below are some of our favourite super slow swimming drills.
- For it to become even more effective, the swimmer should ideally be given some time during training to work on the aspects of their stroke technique that they wish to work on.
Swim builds
Once a swimmer feels comfortable with their stroke technique, many swimmers very slowly build some speed into their swim, while still focusing on their technique.
- For example, the swimmer begins a 50m swim, performing super slow swimming.
- They then very slowly increase the speed of their swim to approximately 50% of their maximum swimming speed at halfway (25m)
- While focusing on their stroke technique.
- They maintain this speed for the remainder of the swim.
- While still focusing on their stroke technique.
Stroke counting
Many swimmers find incorporating stroke counting while super slow swimming, a useful way of monitoring their stroke efficiency.
- By simply counting the number of strokes they take to complete one length/lap, can help them develop, establish and maintain an effective stroke.
Related articles on stroke count and stroke rate
We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. Which you can view by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.
Fartlek swimming
Fartlek is a Swedish word meaning ‘speed play’.
- Many coaches conduct Fartlek sets to help improve a swimmer’s aerobic capacity and endurance.
- These are sets of mixed pace swims over a variety of distances.
- Fartlek swimming often includes super slow swimming.
- For example, 4 x 600m as 200m easy and smooth, 25m sprint@ max swim speed, 75m super slow swimming, 100m @ 200m race pace.
Takeaways
Super slow swimming is swimming as slowly as a swimmer can, with their best (perfect) technique.
- Although super slow swimming is a simple drill it can be an effective drill for improving and maintaining a swimmer’s stroke technique, for all the competitive strokes.
- It can help provide a competitive swimmer with many benefits, these include,
- Helping them to focus on their stroke technique.
- For example, is there head, body, hips and legs in the correct position?
- Do their hands and arms enter the water in the correct position?
- Are their shoulders, body and hips rotating correctly? (backstroke and freestyle)
- Are they undulating their body correctly? (breaststroke and butterfly)
- Is their stroke smooth, long and efficient?
- Improving their balance, timing and coordination.
- Enabling them to relax and forget about the pressures of swimming at pace.
- Enabling them to regain their feel for the water when their stroke technique has deteriorated.
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- Which are now available in both Amazon Kindle and paperback formats.
- For information regarding our portfolio please follow our link: Swimming publications.
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to all of our blog posts.
- These are subdivided by swimming category.
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training.
- To access any article simply click on the attached page link: swimming resource library.
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange