Andrew Sheaff (@AndrewKSheaff)

The second kick in butterfly is critical for developing speed. In combination with the pull, it provides the power to carry swimmers through the recovery. It also lifts the hips in the water so that the arms can be recovered smoothly and effortlessly. ...

Killer backstroke recoveries are about doing the basics really, really well. They’re direct in that they move in a straight line straight over the body. This serves two critical functions. First, it prevents the body from moving side to side. ...

Swimmers must execute two key skills for fast backstroke breakouts. First, they need to keep everything moving forward down the pool. If there is too much elevation, they’re going to lose their position in the water and create a ton of drag, slowing them down instantly. ...

Horizontal alignment in swimming. A visual 🧵. 1. By staying horizontal on the surface of the water, swimmers keep drag as low as possible. Less drag more speed. In freestyle, swimmers are trying to stay in the same position throughout, even while executing the breath. Cont. ...

Some swimmers struggle to swim fast because they can’t get their stroke rate up. Rather than constantly reminding them, using a tempo trainer provides them with external feedback as to whether they’re being effective at maintaining a high stroke rate....

It’s common knowledge that executing a great catch is key for holding water and fast swimming but understanding how to make it happen is not common knowledge. Here’s how to do it. ...

You can’t tell a butterflyer to hold water at speed, you have to show them how. If butterflyers can’t hold water at speed, they won’t swim fast. If we want them to learn this skill, we have to show them how. ...

If swimmers can learn to use their whole arm as an anchor to move water, they’re going to be able to create more speed. It’s a simple enough concept, but that doesn’t mean swimmers can easily make it happen. I like to use strategies that force swimmers to make the change....

Here’s a simple way to ensure consistent technical execution during butterfly training. Rather than nagging swimmers about how they’re moving through the water, have swimmers count their strokes and ask them to keep the number the same from lap to lap, repetition to repetition. ...