One of the most important parts of freestyle is maximizing the power of your rotation. It ties your stroke together creating a strong connection that allows your body to work together. However, since the rotation is such a huge source of power, many people think that more rotation means more power and they end up over-rotating to the point that it throws off the balance in the stroke. Instead of focusing on rotating more, work to increase the connection and power behind the rotation in order to swim fast.
In the following video, I walk you through a progression of drills to learn where the rotation should come from, how to control it, and how to add power. Practice these drills and you'll begin to understand and feel how your stroke comes together. Enjoy!
1. Rotisserie - focusing on rotating around your center axis and from the core.
2. Prone Kick and Rotate - Controlling the rotation while kicking
3. Hip Connector Drill - Connecting the rotation to the catch
4. Stabilized One Arm - Adding in an arm pull while feeling supported
5. One Arm with Rotation - Controlled rotation to both sides while using one arm
6. Power Rotation with Kickboard - Add power by using resistance
Swimming isn't the most glamorous sport. Half the time, between caps and the water messing up our mascara, we look like bald raccoons! Over the years, I learned some ways to protect my skin and ensure that I look good when I'm dry!
1. Coconut Oil
I am constantly bathing in pool chemicals. So, to protect my hair and skin from getting dry and brittle, I take a small amount of the Trader Joe’s Organic Virgin Coconut Oil and coat my hair and skin in a thin layer. This helps prevent the chemicals from penetrating and leaves my hair feeling soft and healthy.
Ever since I moved to the amazing state of Colorado, I’ve realized how important it is to keep my skin moisturized...I can tell the difference when I let my skin get too dry. I use CeraVe AM Facial Moisturizing Lotion with SPF in the morning and their PM lotion at night on my face. On my body I use the CeraVe Moisturizing Lotion to keep my skin protected and moisturized. Don’t forget to moisturize your lips too with a lip balm! I love BurtsBees!
3. Remove the Chlorine
The only product that is scientifically proven to break the bond of chlorine is SwimSpray. It’s a simple product that actually works. Without it, I feel like I’m carrying around the odor and weight of the pool chemicals all day. My hair feels flat and my skin feels tight. So I spray SwimSpray on my skin and hair after every practice, before I shower. My skin can breathe, no chlorine smell, and my hair feels softer. I’ve tried all the fancy chlorine shampoos, but SwimSpray is simply better.
“Water is the essence of moisture. Moisture is the essence of beauty”-- Even though this quote by Derek Zealander in the movie Zoolander, is supposed to be a joke, water really is important in a beauty routine! Moisturizing your skin isn’t just putting on lotion; you have to hydrate your skin from the inside out. Drink as much water as possible and watch the color of your urine. The lighter, the better.
A gentle exfoliation once a week can clear away dead skin and dirt that gets stuck in your pores. I usually exfoliate on Sundays since I know I don’t swim that day and my skin can recover. The key word here is GENTLE. You don’t want to scrub your skin raw. I mix a half cup of sugar with a half cup of coconut oil to scrub not only my face, but also the rest of my body.
With my beauty routine to take care of my skin and hair, you don’t need any fancy chemicals. Just the stuff that works.
Chloe Sutton - Sharing my experience of 20 years of competitive swimming including 8 years on the National Team and 2 Olympic Games.