Hi there. I watched this video yesterday and tried to implement it in my swim earlier. I found that my easy swim speed reduced from around 1:40 per 100m to around 1:35 per 100m on some controlled 400m reps. I did some shorter reps of 200m and 100m with a bit more effort, but didn't find that I got as much of a gain when swimming harder. I'll stick with this stroke timing for a few weeks and see how it goes. Thanks for the tips, love how passionate you are about swimming!
As far as fins go, I use them for most of my kick laps and maybe half of my swim laps, especially for cool down laps. As far as the traditional "frog" feet go, they are not ergonomically correct, not even close. Only ones I have seen that are, are the PDFs (positive drive fins) from Finis. They have very little fin on the big toe side and much more fin on the little toe side. The drive/push from our flutter and dolphin kicks come from the side of our foot, which is not flat like a frog or duck (Go Oregon Ducks!). I tried for years to use the gymnastic type toe point which I figured was for minimal drag. Then I saw a clip from Gary Hall Sr. at Race club where he hooked up his "velocimeter" to several swimmers to check their kick sine curves. All went pigeon toed. When I swapped over to going pigeon toed, it took my length of the pool time to almost half of what it was. Northern California to me is Redding......
I always appreciate seeing your comments-your insights and experiments with technique make for some great discussions. It’s clear you’ve spent a lot of time analyzing and fine-tuning your approach, and that’s the mark of a dedicated swimmer. Your take on fins and foot positioning is spot on. The pigeon-toed kick makes a huge difference because it naturally aligns with the way power is generated in flutter and dolphin kicks. Instead of forcing an exaggerated toe point, allowing a more natural inward rotation increases surface area engagement while reducing tension in the ankles. This is why many elite swimmers, especially in underwater work, have a slight internal rotation-because it maximizes propulsion without unnecessary strain. I also like your note about PDFs (Positive Drive Fins) from Finis. They’re one of the few fins designed with an asymmetrical profile, which does help swimmers who struggle with traditional fin styles. Many standard fins don’t account for the fact that our feet naturally push water at an angle, not just straight up and down. Gary Hall Sr.’s velocimeter studies are gold. The Race Club has done a great job quantifying aspects of technique that many swimmers don’t even think about. The best part? You found a measurable time drop just from this one adjustment-proof that sometimes small biomechanical changes yield massive results. By the way, if Northern California to you is Redding, then you’re not too far from some great swim programs and open water spots. Always happy to chat more about technique-especially with someone as analytical as you. Keep up the great work!
Yes, using paddles with the Balance Forward Drill can be a great way to enhance the feeling of holding water and reinforcing a strong catch position. However, you’ll want to be mindful of a few things: 1️⃣ Choose the Right Paddles - Go for smaller paddles like Agility paddles or Freestyler paddles, which emphasize technique without overloading your shoulders. Avoid oversized paddles, as they could place too much stress on your arms and disrupt the delicate balance the drill is trying to teach. 2️⃣ Focus on Connection, Not Just Power - The goal of the drill is to fine-tune your balance and forward momentum, not just increase resistance. Paddles will exaggerate your catch, so use them to feel the water better, not to muscle through it. 3️⃣ Limit the Reps - If you’re new to combining paddles with this drill, start with short distances (think 4-6x25s with good rest) and make sure your shoulders feel good before adding more volume. So, absolutely-give it a shot! Just approach it as a technical aid rather than purely a strength tool. Let me know how it feels!
Oh goodness, don't try and tell people that the stroke is Front Crawl and the event is Freestyle 🤣. I made the mistake of trying that and the number of people who were adamant that the stroke is Freestyle was astounding, One person even tried to tell me that Front crawl was in fact Doggy-paddle 😳
Your videos, the way you talk and the calm and simplicity of your explanations, are very distinct to many other videos, swimming coaches and training methologies I've followed for years. Keep up the good work an thanks for your insights!
Thank you so much. I definitely try to offer useful and unique advice to help swimmers around the world continue to learn and enjoy the sport I love so much.
Hi there. I watched this video yesterday and tried to implement it in my swim earlier. I found that my easy swim speed reduced from around 1:40 per 100m to around 1:35 per 100m on some controlled 400m reps. I did some shorter reps of 200m and 100m with a bit more effort, but didn't find that I got as much of a gain when swimming harder. I'll stick with this stroke timing for a few weeks and see how it goes. Thanks for the tips, love how passionate you are about swimming!
That’s amazing to hear about your progress. Please keep me posted on further updates. Woohoo!
This is very timely! I needed this advice and a way to fix my rhythm !
I'm glad to hear this advice is helpful for you! Finding your rhythm is crucial for progress. Keep practicing, and you'll see improvements in no time!
As far as fins go, I use them for most of my kick laps and maybe half of my swim laps, especially for cool down laps. As far as the traditional "frog" feet go, they are not ergonomically correct, not even close. Only ones I have seen that are, are the PDFs (positive drive fins) from Finis. They have very little fin on the big toe side and much more fin on the little toe side. The drive/push from our flutter and dolphin kicks come from the side of our foot, which is not flat like a frog or duck (Go Oregon Ducks!). I tried for years to use the gymnastic type toe point which I figured was for minimal drag. Then I saw a clip from Gary Hall Sr. at Race club where he hooked up his "velocimeter" to several swimmers to check their kick sine curves. All went pigeon toed. When I swapped over to going pigeon toed, it took my length of the pool time to almost half of what it was.
Northern California to me is Redding......
I always appreciate seeing your comments-your insights and experiments with technique make for some great discussions. It’s clear you’ve spent a lot of time analyzing and fine-tuning your approach, and that’s the mark of a dedicated swimmer.
Your take on fins and foot positioning is spot on. The pigeon-toed kick makes a huge difference because it naturally aligns with the way power is generated in flutter and dolphin kicks. Instead of forcing an exaggerated toe point, allowing a more natural inward rotation increases surface area engagement while reducing tension in the ankles. This is why many elite swimmers, especially in underwater work, have a slight internal rotation-because it maximizes propulsion without unnecessary strain.
I also like your note about PDFs (Positive Drive Fins) from Finis. They’re one of the few fins designed with an asymmetrical profile, which does help swimmers who struggle with traditional fin styles. Many standard fins don’t account for the fact that our feet naturally push water at an angle, not just straight up and down.
Gary Hall Sr.’s velocimeter studies are gold. The Race Club has done a great job quantifying aspects of technique that many swimmers don’t even think about. The best part? You found a measurable time drop just from this one adjustment-proof that sometimes small biomechanical changes yield massive results.
By the way, if Northern California to you is Redding, then you’re not too far from some great swim programs and open water spots. Always happy to chat more about technique-especially with someone as analytical as you. Keep up the great work!
Great drill idea. I will definitely try that out. Does it make sense to try this drill with paddles or would that over stress my arms?
Yes, using paddles with the Balance Forward Drill can be a great way to enhance the feeling of holding water and reinforcing a strong catch position. However, you’ll want to be mindful of a few things:
1️⃣ Choose the Right Paddles - Go for smaller paddles like Agility paddles or Freestyler paddles, which emphasize technique without overloading your shoulders. Avoid oversized paddles, as they could place too much stress on your arms and disrupt the delicate balance the drill is trying to teach.
2️⃣ Focus on Connection, Not Just Power - The goal of the drill is to fine-tune your balance and forward momentum, not just increase resistance. Paddles will exaggerate your catch, so use them to feel the water better, not to muscle through it.
3️⃣ Limit the Reps - If you’re new to combining paddles with this drill, start with short distances (think 4-6x25s with good rest) and make sure your shoulders feel good before adding more volume.
So, absolutely-give it a shot! Just approach it as a technical aid rather than purely a strength tool. Let me know how it feels!
Oh goodness, don't try and tell people that the stroke is Front Crawl and the event is Freestyle 🤣. I made the mistake of trying that and the number of people who were adamant that the stroke is Freestyle was astounding, One person even tried to tell me that Front crawl was in fact Doggy-paddle 😳
It's always fun to see how passionate swimmers are about their terminology! 😂
Hi coach Chris🙂
Hi there! Thanks for stopping by.
Your videos, the way you talk and the calm and simplicity of your explanations, are very distinct to many other videos, swimming coaches and training methologies I've followed for years. Keep up the good work an thanks for your insights!
Thank you so much. I definitely try to offer useful and unique advice to help swimmers around the world continue to learn and enjoy the sport I love so much.