Welcome back! A few weeks ago, we discussed the TWO different Streamline styles. This week, we are going to discuss what 7 STEPS you perform to IMPROVE your Swimming Streamline!
If you haven’t read Part I of this series, [CLICK HERE].
Otherwise, let’s get started!
The streamline is the most hydrodynamic position swimmers can be in, that’s why it’s VITAL your streamlines are executed correctly–100% of the time. Here’s a checklist to understand whether your streamline is on-point or not:
1.) Wrist Over Wrist
When I coach my age groupers, I refer to this aspect of the streamline as a Peanut Butter and Jelly Sandwich. Think of your hands as the bread and in-between is the PBJ. If you don’t keep your palm right on top of the other’s hand—you will squeeze out some of the PB or Jelly.
2.) Lock in Your Hand
Swimmers need to make sure their top hand is locking in their bottom hand, by using the top hand’s thumb. This is EXTREMELY important, because if you don’t lock the bottom hand in—your streamline will fall apart. I know there are a good amount of swimmers out there who have dove into the water (from the blocks) without locking in the arms and/or missed their streamlines all together—I’m sure you can attest for how race defying that moment can be.
3.) Squeeze Your Head
When you bring your arms up over your head, it’s really important (no matter what type of streamline you’re preforming)–that you squeeze either your ears or the back of your head. Remember: the goal is to be as streamline as possible, so with allowing space between your head and your arms and/or extra space due to loose elbows—that will slow you down.
4.) Avoid Overarching Your Back
As we discussed in the Streamline Test Video from Part I, if you fail to keep your back straight during a streamline—back off of it a bit. I’d rather you get your arms up over your head as much as you can with a straight back, versus forcing the arms further back than your mobility allows and excessively arching your back.
5.) Press Your Fingertips Forward
You will notice that if you actively press your fingertips forward in a streamline, the tighter your core becomes. This is very important, as it thins and taunts out all swimmers’ mid-sections making them the most hydrodynamic they can be.
6.) Get Your Chin Down
Tuck your chin down to your chest, while keeping the back of your head in-line with your neck. This will help minimize the space between your chin and chest—avoiding creating any extra drag pockets.
7.) Point Your Toes
The MOST common mistake in a streamline is this. Most swimmers are concerned about what their upper body is doing, and a lot of times forget their lower body. When swimmers are in a streamline, it’s very important to make sure they are pointing their toes to avoid excess drag if their feet are relaxed. This is one of the EASIEST ways to speed up your streamlines, and isn’t that hard to do!
Until Next Time,