ZenForm & MiniZen Assembly

ZenForm and MiniZen are valuable tools for providing immediate feedback on swimming technique. Their unique design amplifies errors in stroke mechanics, allowing swimmers and coaches to identify and correct issues quickly.

How Buoyancy and Design Provide Feedback

1. Entry: If the hand entry is incorrect (too wide, too narrow, or slapping), the paddle will feel unstable or may even flip.

2. Catch: An improper catch will cause the paddle to slip or feel ineffective at the beginning of the pull.

3. Pull: If pressure isn't applied correctly throughout the pull, the paddle feels squirrely or pulls away from the hand.

4. Finish: An incomplete finish will result in a loss of pressure on the paddle at the end of the stroke and water to pull the paddle away from the wrist.

Process for Using ZenForms and MiniZens

When a swimmer's stroke looks off, or they're experiencing shoulder pain, follow this process:

1. Baseline Assessment:

   - Observe the swimmer's stroke without paddles.

   - Note any visible technique issues or listen to the swimmer's complaints about discomfort.

2. Initial Paddle Use:

   - Have the swimmer do a few laps with the ZenForm or MiniZen paddles. ZenForm is ideal for 25 yards, 25 meters, or 50 meters–shorter distances with a focus on form.

   - Ask the swimmer to pay attention to how the paddles feel during different parts of the stroke.

3. Feedback Collection:

   - After the initial laps, ask the swimmer what they noticed.

   - Did the paddles feel stable? Where in the stroke cycle did they feel any instability?

4. Targeted Observation:

   - Based on the swimmer's feedback, observe their stroke with the paddles, focusing on the problem areas they identified.

5. Isolation Drills:

   - Use single-arm drills with the paddle to isolate and address specific parts of the stroke.

   - For entry issues: Focus on a clean, smooth entry by doing catchup drill with paddles.

   - For catch problems: Practice scull drills with paddles to feel the correct hand position and pressure or practice the movement on dry land.

   - For pull-through issues: Do one-arm or full stroke -swimming with a paddle, focusing on maintaining pressure throughout the pull.

6. Gradual Integration:

   - Once isolated issues are addressed, have the swimmer gradually integrate the corrections into their full stroke and into the next set.

   - Alternate laps with and without paddles to help transfer the feel ofthe correct technique.

7. Video Analysis:

   - If possible, record the swimmer with and without paddles.

   - Review the footage together, noting differences in technique and discussing how the paddles influenced their stroke.

8. Pain Assessment:

   - If shoulder pain was the initial concern, check in with the swimmer about any changes in discomfort level after using the paddles and making adjustments.

9. Long-term Implementation:

   - Develop a plan to integrate motor learning principles (Michael Brooks provides information on this). Focus on one or two things at a time until done perfectly at slow speeds.

   - Gradually add one variable at a time only so much that the technique improvement isn't lost. Variables can be speed, distance, or drill difficulty. Perhaps do an off-stroke for conditioning until the technique changes are held in your race stroke.

10. Periodic Re-assessment:

    - Schedule regular check-ins or have yourself filmed to

maintain technique improvements and catch any new issues early.

See optimal timing for technique focus below.

Mastering the High Elbow Catch in Freestyle Swimming. 

The high elbow catch is the most important element of efficient swimming. It's often most straightforward to master during freestyle and will transfer to your other strokes. It enhances propulsion, reduces drag, and minimizes shoulder strain, allowing swimmers to glide through the water more effectively. As a reminder, the high elbow catch increases propulsion, maximizes efficiency, reduces stroke count, and improves control. This lesson will explain how to perform it and describe how it should look and feel.

How to Perform the High Elbow Catch

1. Setup and Entry

• Enter fingertips first and then extend your arm forward, keeping it close to the surface.
• Fingertips stay below the wrist so the elbow points to the side.

2. Initiating the Catch:

• Begin pressing your hand down into the water so the elbow begins to bend and stays high.
• Your elbow continues to bend, as you press down against the water with your hand and forearm.
• About 1/3 of the way through, your elbow should form an angle of about 90 degrees.

3. Pull Phase:

• Engage your latissimus dorsi and pectoral muscles to pull your arm back, like you hooked your arm over a barrel and you're pulling yourself past it.
• Keep your elbow facing high and facing away from your body; your hand and forearm creating a paddle to push against the water.
• Your hand should travel the path of most resistance from the catch to the pull, close to the body.

4. Finish and Recovery:

• Complete the stroke by pushing your hand past your hip.
• Hand sweeps out to the side and exits the water in a relaxed fluid motion, sweeping out and around.
• During recovery, keep your elbow high and relaxed as your arm moves over the water to the entry position.

How It Looks and Feels

Look:

• Notice how the small "C" shape grows into a big "C" shape as I "go over the barrel."
• My hand anchors and presses until I'm ready to drive my hips in conjunction with the pull to the other side

Feel:

• Entry: A smooth and controlled entry into the water, with minimal splash.
• Catch: A distinct feeling of reaching out over the water, of the forearm and hand gripping the water, creating resistance.
• Pull: A powerful yet smooth pull as you engage larger muscle groups, with a noticeable increase in propulsion.
• Finish: Momentum carries an extension past the hip and the hand out of the water, circling around into the recovery phase.

How to Improve the High Elbow Catch

Sculling Drill:

• Focus on the feel of the water by sculling with your forearms and hands in the high elbow position.
• Move your arms back and forth, maintaining high elbows pointing to the sides.
• How much pressure against your hands and forearms can you create? The path of most resistance, in this case, is what creates the "hold" on the water.

Swimming Drill: 6-3-6 Drill

The 6-3-6 drill is a fantastic exercise for improving balance, body rotation, and breathing in freestyle swimming. This drill emphasizes the connection between your kick and your upper body rotation, helping you develop a smoother and more efficient stroke. Let's break down how to perform this drill and what it looks and feels like.

How to Perform the 6-3-6 Drill

Step-by-Step Instructions:

1. Start on One Side:

• Begin by kicking on your right side.
• Extend your right arm forward, keeping it aligned with your shoulder, and place your left arm alongside your body.
• Keep your head neutral, with one ear resting in the water and your eyes looking slightly forward and down.

2. Kick for Six Counts:

• Perform six flutter kicks while maintaining this position.
• Focus on steady, rhythmic kicks from your hips, keeping your legs straight but relaxed.

3. Take Three Strokes:

• After six kicks, initiate your freestyle stroke with your left arm.
• Take three full freestyle strokes, rotating your body from one side to the other with each stroke.
• Breathe as needed, ideally every three strokes to maintain balance and rhythm.

4. Switch to the Other Side:

• After three strokes, finish with your left arm extended forward and your right arm alongside your body.
• Turn your body to the left side, preparing to kick on this side.

5. Kick for Six Counts:

• Perform six flutter kicks while maintaining this new position.
• Focus on steady, rhythmic kicks from your hips, keeping your legs straight but relaxed.

6. Repeat:

• Continue the drill by repeating the sequence: 6 kicks on one side, 3 strokes, and 6 kicks on the other side.

How It Looks

• Body Position: Swimmers will look streamlined and balanced, with one arm extended forward and the other along their side during the kicking phases.
• Rotation: Smooth, controlled body rotation during the three strokes, showcasing proper hip and shoulder rotation.
• Kick: Steady and rhythmic flutter kicks, generating propulsion and maintaining body alignment.

How It Feels

On One Side:

• Feel your body floating and balanced on the surface of the water.
• The extended arm provides stability, while the kicks generate forward movement.
• Breathing is calm and controlled, either through a snorkel or by turning your head slightly.

During the Three Strokes:

• Experience the fluid motion of your body rotating with each stroke.
• Feel the power and propulsion generated by your high-elbow catch and your kick and body roll coordination.
• Hold your breath for the 3 strokes and breathe on your side if possible. If not, keep it rhythmic and think about making it sneaky.

Switching Sides:

• Notice the shift in balance as you switch from one side to the other.
• Feel the importance of maintaining a strong core to keep your body aligned and stable during transitions.

Benefits of the 6-3-6 Drill

1. Improves Balance: Develops a better sense of balance in the water, which is essential for efficient swimming.

2. Enhances Rotation: Promotes proper hip and shoulder rotation, leading to a more powerful and efficient stroke.

3. Refines Breathing: Helps practice bilateral breathing and maintains a rhythmic breathing pattern.

4. Builds Core Strength: Engages your core muscles, improving overall stability and body control.

5. Develops Coordination: Enhances the coordination between your arms and legs, which is crucial for smooth and efficient swimming.

6. Isolated Focus: Three strokes to focus on the high-elbow catch and distance per stroke (DPS)

The 6-3-6 drill is an excellent way to improve your freestyle technique, focusing on balance, rotation, and breathing. By practicing this drill regularly, you'll develop a smoother, more efficient stroke, leading to better performance in the water. Enjoy the process of refining your technique and feeling more connected with each movement.

Putting It All Together and Monitoring Progress

Freestyle swimming is often considered the most efficient and fastest stroke, primarily due to its streamlined body position and continuous propulsion. While each swimmer's body mechanics are unique, there are universal signs of efficiency, such as improving your distance per stroke (DPS). In this lesson, we'll explore how freestyle swimming should look and feel, how to measure and improve your DPS, and the importance of self-assessment through video analysis.

How Freestyle Swimming Looks and Feels

Freestyle swimming is characterized by a smooth, rhythmic movement that combines arm strokes, body rotation, and a flutter kick. Here’s a breakdown of the key elements:

1. Body Position:

Look: Your body should be as horizontal and streamlined as possible, with your head in line with your spine, and your eyes looking down or slightly forward, depending on where it was when you floated prone in the water.

Feel: You should feel buoyant and balanced, with minimal drag through the water.

2. Arm Stroke:

Look: Arms move in an alternating pattern. During the catch phase, your hand enters the water fingertips first, extending forward, followed by a high-elbow catch. The pull phase involves sweeping your hand down and back toward your hip, your hip rotates up as the thumb passes by.

Feel: A strong, controlled pull through the water with pressure building on the forearm and hand. The recovery should feel relaxed as your arm swings over the water.

3. Body Rotation:

Look: Your torso rotates along the longitudinal axis, allowing your shoulders to roll, which aids in a longer reach and a more powerful pull.

Feel: A fluid, rhythmic rotation that helps to engage your core muscles, making your stroke more powerful and efficient.

4. Kick:

Look: The flutter kick is a continuous, alternating leg movement with a slight knee bend to kick the foot down and a sweeping motion back up.

Feel: A steady, propulsive motion coming from the hips. The kick should feel light and contribute to overall body balance rather than creating excess drag.

5. Breathing:

Look: Turn your head to the side in sync with your body rotation to breathe. It will start rotating up as your bottom hand lowers into the water and extends forward. Your mouth should be just above the waterline.

Feel: A smooth, rhythmic breath that doesn't interrupt your stroke. Practice different breathing patterns, and ultimately do what's most efficient on race day.

Measuring and Improving Distance Per Stroke (DPS)

Distance per stroke (DPS) is a critical metric for assessing your efficiency in the water. Improving your DPS means you’re covering more distance with each stroke, indicating a more effective technique. Swimmers who use the Swim Fast Paddles have dropped their stroke count by 13-20% in one session.

Example Set for Determining DPS:

1. Warm-Up

2. Main Set (fins and snorkel are optional):

• 4x25 freestyle at a comfortable pace
• Count the number of strokes (distance per stroke (DPS)) taken for each length (note 25 yards, 25 meters, or 50 meters) Record your stroke count for each repetition.
• Put on ZenForms, for variation later on use the MiniZens
• 2 x 25 kicking on your side
• 2 x 25 12 kick roll
• 2 x 25 6 kick roll
• If you're beginning, stop here and cool down with 2-4 x 25 DPS. Remember, as Vince Lombardi says, "perfect practice, makes perfect."
• 2-4 x 25 pull 3 right arm, 3 left arm
• 2-4  x 25 3-6-3
• 2-4 full stroke freestyle
• Take off ZenForms 2-4 x 25 DPS
• If you're tired, stop here and cool down with 2-4 x 25 DPS. Remember, as Vince Lombardi says, "perfect practice, makes perfect."
• Repeat the drills above with the MiniZens or increase the distance if you can hold your stroke count within 1 stroke. For example, 2-4 x 50,

3. Cool-Down:

•  100 easy freestyle

I highly recommend picking one or two things you'd like to master and focusing only on them until they feel comfortable. 

Steps to Determine and Improve DPS:

1. Initial Measurement:

• Swim a set distance (e.g., 25 meters) at a moderate, steady pace.
• Count the number of strokes taken to complete the distance.
• Repeat this for several lengths to get an average stroke count.

2. Technique Focus + Your Workout:

• Pick an element like a high-elbow catch, head position when breathing, effective body rotation, and a fluid kick to reduce the number of strokes needed.
• Perform drills with the ZEN line during warm-up and cool down to refine your technique and maintain it during workouts. 

1. 2 x 25 DPS
2. Put on the ZenForms
3. 2 x 25 kick on your side, alternate sides (see the video in Lesson 2)
4. 2 x 25 3-6-3 drill (see the video in Lesson 3)
5. 2 x 25 Freestyle (note: if you get sloppy, the paddles will get caught in the water)
6. Remove the ZenForms
7. 2 x 25 DPS
8. 100 or 4 x 25 easy with the MiniZen engraining perfect technique

3. Progress Monitoring:

• Periodically measure your DPS during training to track improvements.
• As your technique improves, you should see a reduction in the number of strokes required to cover the same distance.
• The next step in increasing your speed while holding DPS. The lowest number possible isn't the ultimate goas because everyone is different and has different body types, so find the count and the rhythm that works for you.

The Importance of Video Analysis

Video analysis is a powerful tool for self-assessment and technique improvement. Recording yourself at the beginning and end of the course can provide valuable insights into your progress.

1. Initial Filming:

• Record a few lengths of your freestyle swimming from different angles (side, front, and underwater).
• Note your stroke count, body position, and any visible inefficiencies.

2. Ongoing Practice:

• Use the feedback from your initial video to focus on specific aspects of your technique.
• Regularly review your swimming against the initial video to track changes and improvements.

3. Final Filming:

• At the end of the course, record your freestyle swimming again.
• Compare it to the initial video to observe changes in stroke count, technique, and overall efficiency.

4. Reflection:

• Reflect on your progress, noting improvements in stroke efficiency, body alignment, and DPS.
• Use this analysis to set new goals for continued improvement.

Freestyle swimming should be a fluid, efficient motion that feels balanced and powerful. By focusing on improving your distance per stroke, you can become a more efficient swimmer. Utilizing video analysis helps track your progress and refine your technique. Remember, each swimmer is unique, and your journey to mastering freestyle is personal. Embrace the process, keep practicing, and enjoy the water as you become a faster, more efficient swimmer.