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Key Principles of Freestyle Training

Chris Plumb

This document synthesizes key insights from Chris Plumb, Head Coach of the Carmel Swim Club, regarding elite freestyle development.

The methodology emphasizes a balance between high-intensity training and technical precision, grounded in the philosophy that “hard work is the floor and technique is the ceiling.”

Core Philosophy and Operational Principles

The Carmel program is built on intentionality and consistency. A fundamental rule is the “twice a week” principle: any skill or resistance work worth doing must be practiced at least twice weekly to be effective. Coaching focuses on the 80/20 rule, prioritizing the small number of skills that yield the greatest impact on performance. Training environments are characterized by high density, aiming for the maximum number of quality trials in the shortest time, with no tolerance for “laps or lectures” that create downtime.

Technical Fundamentals

· Posture and Core: “Posture wins races.” A rigid, connected core is essential for transferring energy from the kick through the hips and into the stroke.

· The “Diamond Shape” Catch: Swimmers aim for an early vertical forearm that creates a diamond shape. This keeps the arm within the scapular plane, or “plane of power,” for maximum force application.

· Kicking: The kick is the driver of the stroke. A consistent six-beat kick maintains body line, prevents over-rotation, and increases distance per stroke.

· “ELF” Breathing: Effective breathing must be Early, Low, and Fast (ELF). The goal is to move the head independently of the body line, keeping one goggle in the water and returning the head to center before the pulling arm finishes its cycle.

Practical Training Tools and Drills

We use “tools, not toys” to create sensory awareness and solve technical problems:

· Whiffle Balls and Paddles: Used for contrast to build awareness of water pressure and hand positioning.

· PVC Kicksticks: Half-inch pipes used to ensure athletes maintain a constant kick while working on arm skills.

· Float-Kick-Swim: A progression used to establish body position and kicking rhythm before adding the stroke.

· Constraint-Based Learning: Using stroke counting and specific intervals to build efficiency (e.g., maintaining speed while reducing stroke count).

Key Quotes

· “Hard work is the floor and technique is the ceiling.”

· “If it’s worth doing, it’s worth doing twice a week.”

· “You’re your strongest when you’re your tallest.”

· “The legs are in shape, the body’s in shape.”

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