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Improve your body positioning with Fred Vergnoux

If you want to swim fast, you need to have a great body position in the water. It’s one of the fundamentals to a great swim and for me it’s one of the key training elements to work on a daily basis.

Body positioning


If you want to swim fast, you need to have a great body position in the water. It’s one of the fundamentals to a great swim and for me it’s one of the key training elements to work on a daily basis.


Why improve your body positioning technique?


The more resistance you create (from having the wrong position), the more energy you will expend. The right body position can help you conserve energy, allowing you to go as fast as you can without using up all your energy stores. Your swim will also feel easier because there is less resistance.


Flatten your spine to get streamlined


For me, when we’re talking about the correct body position, your spine, your back and neck should be as flat as possible. Try to get your hips up, your spine flat and your neck should be in line with the spine. Remember, the more curves you have, the more resistance you’re going to add.


Swimming freestyle? Look up at a 45-degree angle


When swimming freestyle your head should face down but you should look forward a little bit, around 45-degrees up, so you see what’s happening, know where you are in the pool and are ready when the wall comes up for your turn.


Improve your head positioning


In my opinion, to achieve a streamlined body position you must absolutely start with your head positioning first, as the rest of your body will follow. Try this progression drill to improve your head positioning – it can be done with a freestyle kick or with fly kick, which is a little bit more challenging:


Stage one: Get into a streamline position. Using a centre snorkel and fins, begin swimming. Focus on maintaining your head position as you kick.


Stage two: Repeat the drill with one arm in the freestyle position and the other by your side, to create a bit more resistance.


Stage three: Final step, repeat the drill with both arms by your side for a further challenge.