The Iceberg Effect
by Frank Sole, Sole Swim Solutions
“If you keep on doing what you’ve always done, you’ll keep on getting what you always got.”
W.L. Bateman
A swim coach is so much like a captain of a ship. Iceberg ahead is shouted and the captain, based on visual and underwater radar devices, is kept informed of what is happening. All swim coaches can stand on the deck and for the most part develop a fairly good idea of what their swimmers and/or triathletes are doing or not doing. For example: kick is too wide, not finishing the stroke, elbows are dropped, bi-lateral imbalances, lack of hip rotation and pushing down on the water vs. a strong catch. Though not unlike an iceberg, a swimmer viewed from strictly the surface of the water can and many times is very deceptive.
The iceberg effect of swimming addresses the issue of what appears to be going on at the surface level but is a small reflection of what is in actuality happening under the surface of the water. Really, where does most of the body sit? As coaches, we need to be careful of appraising a swimmer’s stroke (i.e.: body positioning) only from the surface and what can be viewed from the topside as potentially “all is well.” When in actuality, viewed from below the surface, a swimmer needs considerable improvement.
In an article titled “Beware Distortions!” the author does an excellent job of cautioning coaches regarding the issue of critiquing a swimmer’s stroke from above the surface. “Refraction at the boundary between water and air bends light and causes objects and depths to appear more shallow than they actually are. If a swimmer’s legs appear 20cm below the surface of the water, you won’t be far off by doubling your estimate.”
So, what does one do to expose the good, the bad and the ugly of their swim stroke? A video stroke analysis is simply the best way for any athlete who is looking to improve overall stroke technique to meet that objective. Observing a swimmer at actual swim speed is difficult at best. For the human eye to catch and analyze motion in split-second intervals is a challenge and unfair to the athlete if an improper evaluation is made. Video stroke analysis gives the coach the opportunity to view a swimmer at a multitude of different angles, speed and positions to better access their unique strengths and weaknesses. The following are challenging at best to catch during a swimmer’s normal stroke mechanics in their daily workout:
· Body positioning
· Head Positioning
· Hip rotation along with shoulder rotation
· Hand entry
· The catch phase
· Shoulder positioning
· Stroke timing
· Breathing pattern
· Pull
· Recovery
· Kick
· Feet
To give you an example, I noticed an odd little twist of the left wrist of one of my athletes who I work out two days a week. This slowed her down creating dead spots in her stroke. I gave her instruction on what I believed was going on but the hitch seemed to still be there. After a video stroke analysis, I detected the culprit as a habitual rotation of her left wrist, which minimized her catch and her ability to hold on the water. After reviewing this analysis with her she now has a clear objective in what needs to take place. First, during the reach phase proper entry of her hands into the water was instrumental in minimizing the bilateral imbalance that existed.
Her hands now enter the water at an appropriate pitch which at full extension is approximately 6-8 inches below the surface of the water helping to avoid pushing down on the water setting up a successful catch. Second, we created a center of concentration which revolves around the palm of her hand. She has now acquired a kinetic feel for the water as she creates a clean catch feeling the pressure within the palm of her hand throughout the cycle.
The benefits of conducting a video stroke analysis are numerous. The ability to identify the good, the bad and, yes, sometimes even the ugly is essential in creating the necessary technique to move efficiently and effectively through the water. More is not better. Simply spending countless hours in the water hammering out lap after lap with the hope of creating and generating a more efficient stroke is not going to get it done. Einstein once said: “Insanity is doing the same thing over and over again and expecting different results.” I define swimming as “the ability to move from point A to point B in the most efficient and effective manner by minimizing drag and resistance.” This is obtained by proper body positioning, balance, excellent breathing technique and proper timing. First you need to see it. Then you need to feel it to know what it takes to make it happen. And, in order to make it happen, you need to follow the advice of Brain Tracy who said: “Perfect practice makes perfect.”
