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Watch how this forward recovery snaps the hips back into line. When the arms shoot forward, the whole body can be driven forward with them.
Head, shoulders, and arms can move as one piece, and that aggressive lunge pops the hips up toward the surface, so the body gets back into a long line quickly. In short breaststroke races, there is no time to wait for the hips to get back into line.
The body has to be moved into position with that forward drive. That shortens the time spent in a high-drag position and lets swimmers use higher rates without sacrificing the line. From underwater, watch how quickly the hips snap up when the swimmer drives forward.
It’s now a matter of helping swimmers learn to recover fast and aggressively so they can shift their body position to allow for more speed.
‘Improving fitness’ is important but a lack of clarity makes it much harder to get there. What do swimmers need to be able to DO, at every level? What sets can they perform? How do those sets reflect the necessary fitness?
