Swimming Technique: Jodie Swallow World Triathlon Champion

www.swimsmooth.com Freestyle coaching experts Swim Smooth analyse Jodie's stroke technique. Understand why she's such a great swimmer and how she's super efficient in open water conditions. Improve your swimming at: www.swimsmooth.com

[@Dymon9373]

Despite what so many believe, there isn't a "Right" way to swim free style. Jodie is amazing and few will reach her speed at distance racing. However, I couldn't begin to swim with her technique and get anywhere.

[@swimsmooth]

You need to look to her strengths as a swimmer, not the weaknesses as you perceive them. She lead out the women's field by 2 minutes and caught most of the pro men in the wave ahead that day - awesome swimmer. :)

[@RoryODonoghue]

Excellent video. Jodie is a class act. This is a great demonstration of powerful, efficient swimming. I shake my head at some the negative comments and misguided advice. Jodie is a world champion triathlete and one of the fastest swimmers in her class so she must be doing plenty of things right. Thanks for posting this SwimSmooth.

[@DanNoz]

saw her swimming and winning at the ironman 70.3 in sweden last weekend. She's amazing, lost for words!!! Thanks for sharing @swimsmooth

[@joseestevez9982]

Dan Noz

[@elinfiernoentusojos]

Yeah i did, 5km of open water in one of the nature wonders of mexico, i finished the 5k in 1hr and 58min, nonstop, some say there is a little help of river flow, but you cant notice, it was a lot of fun, i liked it pretty much, i cant believe that a few months ago i was so surprised that i could finish 1km, with the right technique and determination im glad now i can achieve what others dont dare to try, im working on increasing speed now, cheers!

[@alialuhn7397]

Jodie Swollows and video uploads thanks for this KZbin. Focused on the technique for an ocean swim Sunday. Smoked it. Great swimmer you are. Keep hydrated. Cheers. Ali

[@sandramathews-benham5347]

This is an awesome video. I have heard some of those terms before, but your stopping the video, providing diagram/lines, and explaining everything REALLY helps. I have lots of dead spots. I'm a glider. I'm also new to swimming. Thanks for giving me new things to work on!

[@mikem.s.1183]

Been following Paul's videos for a long long time (bought the Swim Smooth DVD back in 2007), so I know how helpful he has been to me and others. And this video targets several key points, so another good hit, Paul. As for Jodie's style: read someone's comment on how "crappy" it is, and unfortunately this is the Internet Age, anyone can post silly things. Fact is: her style works for her and helped her achieve international titles. It would be interesting to see the credentials of "critics" and compare them to Jodie's.

[@trykozmaksym]

One does not need to have credentials if there's hydrodynamics nobody can argue with. Jodie's success does not negate the fact that she could've been even faster with better technique ;-)

[@canadianpaleoathlete]

thanks for the tips

[@swimsmooth]

We're not saying Jodie's stroke is perfect - there's one or two things could do with a tune up, but in principle there's nothing wrong with her stroke for pool swimming. As a junior Jodie held several British records in the pool as a swimmer... Bear in mind when you're watching the footage that the day before she won the triathlon world long course championships in Perth. She completely smashed the race and could have been a little stiff swimming with us the next day! :)

[@seanofafrica]

Did you do the race? (And well done for turning things around.)

[@fkeopfkeop]

1:10 per 100 is just amazing. Thanks for sharing this with us!

[@vondenballs]

I think the key point here is the early catch by bending the wrist. I've been working on that for several months now and it yields good results. It also shorten the stroke and makes balancing easier. Rythm is also very important.

[@AnnieBarryZed]

Wow... fantastic. Thanks for sharing that!

[@richwaight]

Thanks for the vid! :) I learned something useful there!

[@MrOdinakos]

swimsmooth, how many strokes per length (25m) do you suggest as efficient? 12,15 or even 25?

[@pbrosen2us]

I have been doing total immersion swimming and holding my arm out a little longer before pulling. Would that increase and make my glide too long?

[@plcand09]

Paul, first off you've helped me quite a bit in emails back and forth and I thank you for that! Question for this video...is Jodie using a 4 beat kick? I've been a 2 beat kicker, and have had relatively stagnant 100m split times. My IM distance split is about (2:00/100m). I'm trying to up my SPM (I'd say my race pace is around 70 SPM) but I'm now experimenting with ramping up the kicking as I'm looking to compete not just finish. In looking at some of the pros I've observed in person and your videos of pro triathletes (joe, scott, etc) I notice they all employ more of a flutter 4/6 beat kick and kick way more than the standard advice of "minimize your kick" in distance swimming. I'm sure I have multiple flaws in my pull, which you've helped me with, but hoping that the kick can spike my swim splits. Tired of finishing near the back of the swim. My swim times increase exponentially with wetsuit swims and I'm semi awful at band swimming so I also assume I have a balance/pull issue. You've confirmed to me in emails, that I have a "swinger" swim type. Thanks Paul, your tips and videos are invaluable.

[@seanofafrica]

Right, that's it. I've enrolled at the local swimming baths. Like you, I haven't swam for years, so was looking for some inspiration. You have provided it most adequately. How's that, eh? Bet you didn't think your efforts would inspire someone you've never met!

[@shqiperiany]

should i leave my thumb away from my other fingers? and keep the other fingers together connected and leave my thumb away from them ?

[@paulnewsome5664]

it's all about finding the right balance between length ad rate for you. Ian Thorpe was about 30-31 strokes per 50m and 74-76 strokes per minute. No point trying to emulate (or beat) his strokes per length if your strokes per minute are a painfully slow 30-35spm - that's just slow, inefficient swimming an is especially detrimental if you're not built anything like the albatross that he was.

[@pnewell74]

If you are swimming a 22min mile you are holding around 1:22/100 for distance. for a recreational swimmer that hasnt had 'lessons' this is more than okish. What is your stroke rate and SPL at this pace? What is your height?

[@elinfiernoentusojos]

I've been goin to the pool allmost daily since 3 months ago, i do today 3000meters in 1hour and 15 minutes, is that good?

[@paulnewsome5664]

Stroke length by itself is not a measure of efficiency and for that very reason one cannot stipulate a "magic number" due to the range of different body types and builds etc that inhabit even the elite swimming world where strokes per length will range per 50m from 28 to 52+

[@BigOilerFan2011]

Explain what you meant by "makes balancing easier". Are you saying the balance in your strokes is better or your body has better balance in the water. I'm always looking for anti-drag solutions.

[@ryand5580]

My biggest take-away is that her stroke is not front quadrant rather back quadrant.

[@swimsmooth]

Certainly great rhythm and not catch-up

[@wjestick]

Her sister used to lifeguard at my local lido. I raced at her first international event. A very talented and pleasant triathlete. But for her injuries she could have dominated short course triathlon. Her stroke rate is scary considering how balanced it is. Great viewing.

[@dcoughman]

Notice her breathing pattern toward the end of the video. She breathes to the left, then swims three strokes and breathes right, then swims five strokes and repeats.

[@arielrivera2379]

This helped so much 😩

[@RedNativeRose]

@Theshofumiah1 Alot of it is in your breathing and how your body holds the air. Ive been swimming for years and have competitive swimming but I havnt for years now.

[@rl8w]

What is her breathing pattern? Is it planned or does she just take a breath when she needs one?

[@moviedude22]

that's freaking fantastic!!! she's a beast, monster, attacker ...all of the above

[@joelodelgado]

hey me too been smoking for 10 years. recently started running, swimming and cycling!

[@drcuffe]

Pool or open water?

[@kxrid3r222]

my 1st year on the swim team been swimming for 2 months i have a 1.02 100m. i get tired on my last 2 laps i need to increase my stamana to get it down more

[@madwithwords]

Excellent

[@wilkbor]

Clearly she is a great athlete and a great swimmer and I can't argue with the results that she produces in the water. That said, some of the points in this video run counter to what my coaches have driven into my head: try to lengthen each stroke and cover as much ground with each stroke as possible. As I attempt to follow their advice, I've found my stroke count per minute falls to 50 or less. I'll experiment with this and see if anything changes.

[@hans1066]

@asbald I agree it is much more economic and relaxing to roll the shoulders more... at least on long distances...

[@CT2507]

impressive!

[@seanofafrica]

Thanks.

[@aascendant]

Love Jodie- Follow the Swallow!

[@HaoXiaoXi]

Gotta laugh at all of these people dissing her swimming who could never match her overall results in triathlon (swimming is just one of 3 disciplines in the event) or spend all of their time swimming in pools. Out in the ocean, things are quite different.

[@mcphistoification]

@shqiperiany your fingers should be together but slightly relaxed. Hang your arm at your side and notice how your fingers are together but relaxed that is the hand position you want to replicate.

[@myPPPLab]

great head position - underwater!

[@elinfiernoentusojos]

Well yes a little but to be totally fair I think breathing in swimming is hard for everyone, the struggle to get to a point where you swim eficiently, with the right technique and without going out of breath, takes some time to achieve, I didn't do anything special to improve breathing, but actually that's what swimming does, so it improves with time. Also I was doing other sports that help me to improve my breathing: running, cycling, and hiting the boxing bag which is a great excercise too.

[@WayneChristine]

Cool, I'll try a faster stroke rate and stop stressing about whether I'm thrashing or not.

[@dwightfontenot9064]

I noticed she's taking 3 strokes, breath, then 5 strokes, breath. What is the purpose of this breathing technique?

[@Azoul1001]

+Dwight Fontenot its called "hypoxie"..Its a drill swimmers do sometimes..3 times/5 times/ 7 times, and repeat ..

[@Colzify]

@aascendant some people think they are the equivalent of Jodi or Michael Phelps just because they've swum in college or highschool

[@elinfiernoentusojos]

@Gammelkindful lol im 28, been a smoker for ten years, recently quited, and i have two injuries in my legs, thats why i started swimming and cycling from years of not doing it, I recently did 4000 meters non-stop in 1 hour and 50 minutes, i know is not fast but not many people in my gym can do that, hopefully i join a 5km race next month and do it in less of 2:30 hours, :), feeling healthy

[@kofio7581]

I swim 2000m with a pace of 2.10/100m and with a stroke rate of 42SPM. Seems like I can do with increasing my rate.

[@ILOVESWIMMINBIKING]

DO YOU KNOW TI??

[@elenasoanea1626]

Nice

[@Lopansman1]

It's the right stroke for choppy open water

[@pnewell74]

@pedwards1978 you are watching a 6ft male olympic swimmer swimming easypace/semi catch-up and making a camparison to a 5'8" female tri/open water swimmer holding 1:10's at race pace. Grant, Keiran Perkins all swim in the 80spm range and their arms didnt snap off. I think that ss vid says Bill swims a 1:10 at about 32spl which works out at about 55-58spm not 40spm. You dont know much about this sport. Come back and criticise Jodie's style when you can hold 1:10/100 for distance. She swims great.

[@Harnas31]

for open water ok, but for swimming pool looks horrible, and looks like waste of energy, could you recommend it for pool swimmers ?

[@ThexBorg]

she does drop her right elbow a bit though

[@Azoul1001]

left arm is very close to body during traction .... She could be even faster !! Still she s an amazing athlete and surely better than a lot of us ;)

[@pnewell74]

@pedwards1978 I feel your pain but there is no 'one style fits all' just type Janet Evans into google and you will see what I mean. TI is great for learning how to reduce drag and getting a feel for hip driven freestyle and low SPL swimming but they don't seem as concerned with speed. SS have great info in relation to CSS training and increasing stroke rate. SS seem to promote a higher stroke rate shoulder driven type of freestyle which probably suits distance swimming (OW and pool) better.

[@xMJEC]

yeah that's pretty good!

[@kilpatrickfilms]

i noticed when she exhales it's through her mouth and nose is this to make sure she get's all the air out i am struggling with my breathing when i swim anyone got any tips?

[@NotLegato]

Zheng Xue you're never supposed to hold your breath anyway, so it's good you don't. it'll just lead to carbon dioxide buildup and make breathing a whole lot harder (having to exhale and inhale during the head turn). + it's just.... well, natural to breathe somewhat continuously.

[@mustaphab.1190]

kilpatrickfilms try to keep your mouth open all the time(exhaling as soon as your face turns down and inhaling when your mouth is above water) even if water enters in your mouth try to live and coop with it. At first seems difficult but once you can achieve you will feel the extra comfort. Even there is a chop or splash of water during inhaling you will have the confidence and comfort to be able to keep on breathing. Strongly adviced

[@leguminosa]

Actually, she doesn't breathe every 5 strokes, but rather it looks as if she breathes "whenever she needs it", sometimes 3, sometimes 5 and sometimes 4!

[@Hfgh564]

Holy shit, she's just a machine!!

[@pocketcharts12]

So different than front quadrant swimming as in Total Immersion

[@knockedhimover]

Miss Smooth..

[@burtonteam]

She is a machine

[@iliotibialbluesband]

I would have never guessed from the video that she is an ultra-elite swimmer... but who can argue with her results? The commentary emphasizes her hand position, but seems to ignore the low elbow (see e.g. 1:51), which runs counter to the SwimSmooth mantra. (But again, whatever works...!)

[@swiminlovelyplace5203]

elbow not so high during the catch and lack of balance when breathing. Not very beautiful to watch but it works for her !

[@vininio]

What have you won swimming beautifully?

[@adamx6282]

I can swim underwater for 1 hour.What do you think of that

[@yohannajohnmikhail]

cool

[@kerrid2001]

How on earth can she swim so fast and only breath every 5 strokes? How can you improve your breathing?

[@monikamittaz]

More importantly, what goggles are those? Not only is she hardcore, she looks pretty bad ass to boot. Swim on Jodie!

[@jalalzazi7838]

Her skills require lot of effort; and she is very strong.

[@marcusconway4]

She’s not textbook, her elbow is not high in 1st third or her stroke. She goes fast due to other factors. She’s extremely fit. Very high turnover works, providing you’re strong enough to sustain high rate and maintain the movement

[@MarineKingPride]

That is so awesome, I hope my father would quit smoking just like you.

[@antonywalton5105]

I average 25 strokes for 25m. Is this about average?

[@giveyouashot]

+Antony Walton It should be in the teens

[@joeyhinton2624]

+Antony Walton it might be for you. everyone is different.

[@jahlove111]

i'm 21 and i can't swim! yeah! pathetic! this is really motivating! i want to learn!

[@upndown68]

@titosrevenger In my opinion TI is great for taking a person who has never peeled off a lap and giving them some nice basics, but the proof is in the pudding...you said it..."I'm a very slow swimmer". If there is one constant I see with TI followers it's over gliding which is the death of fast swimming. Accelerate....slow down....re-accelerate. It's maddening to watch TI swimmers not progress. In short, Jody is a small gal which lends itself to a faster stroke rate. Check out SwimSmooth.

[@muckimuck733]

Ocenwalker are the best!

[@ReyAudentio]

@RonixCorp Different strokes for different folks.

[@bryan72562]

Looks absolutely horrible. Can't argue with results, but perhaps she could clean up her stroke and go even faster (or get similar results without the obvious extra energy output, which has to negatively affect her bike and run legs).

[@ricejustin2]

If the technique feels good and you're fast, who cares how it looks.

[@hans1066]

why doesn't she roll the arms more?

[@titosrevenger]

She's halfway through her stroke by the time her face is back in the water after a breath. This is bad form, no?

[@GusLandy]

She's just OK.

[@AreannaofficalXD]

I have the best teqneque on my team :)

[@MrMIAPTY]

Did she actually can kick the whole way? she is kicking like there is no tomorrow. my fastest 100mts swim 1:40

[@asbald]

This style may be OK for a young, super fit triathlete but would be crazy for the rest of the community. Trying to swim at anything like that cadence would exhaust almost everyone in no time at all. The style is also very splashy, you can hear the forearm smashing into the water with every stroke. That cannot be good! There is overall an over emphasis on pulling and not enough on body position hence wasting much energy.

[@obsessed33]

swallow....giggiddi

[@pnewell74]

You went from holding around around 2:10/100 to 1:22/100 for dist in a matter of months and you are worried about hitting a wall LMAO! If you kept this rate of progress going you would be representing your country in London 2012. Holding sub 1:20/100 for dist takes years of training for most. If these really are your stats then keep doing what you are doing + main sets like 20x100@58-60spm on 1:35. At this level gradually increasing volume helps too. Thats what this tubby adolescent would do.

[@TheJeffatan]

Is has a big engine and plenty of miles under her belt. But her technique isn't neither efficient or that fast...I don't think Dennis Cottrell would teach this technique to Sun Yang. His turnover was so much less than his nearest rival and he used only a 3 beat kick...but he smashed the world record with it..

[@joeyhinton2624]

+Jeffrey Tan and Sun Yang was doping. Jodie is clean. BIG difference!

[@scottieferguson2295]

+Joey Hinton Shame on you! Sun Yang is fast because his technique is the most efficent ever (28 strokes per 50m and 4 beats kick). This is clear to everyone that know even a bit about swimming. But clearly you're not one of these :)

[@joeyhinton2624]

And clearly you're a dumb arse to think Sun Yang is clean and his technique is so fucking good. We're talking about triathlon swimming you nob.

[@marlingod]

Doping doesn’t affect technique for a 1500. You’re a dumbass for thinking Sun has “bad” technique. He’s extremely efficient. I’d like to see you go for a world record, dope as much as you want, in fact use fins and paddles. You can’t break a world record with bad form. All we’re saying is Josie can have a much more efficient stroke and be even more successful.

[@purpleblueunicorn]

40SPL would not work in open water. Waves would make you descelerate all the time and this is not efficient. And this is the style that works for her, might not work for you.

[@mlken64]

I do to [:

[@aascendant]

@Realitystrength: You couldn't catch her....

[@rowdysmith199]

Good job ! I am 15 years old and i did 5km in 1:20 hours :)

[@Hfgh564]

Takes me 20 min..to run 😁

[@zephyrus777]

she could swim in this pace of an triathlon? Thats like 10km if im not wrong?? Might as well join a 1km competition and maintain sprint pace all the way? lol

[@TrackForField]

+Alex Not even close. It starts from a Sprint triathlon which is usually 500/750m, then international at 800m-1.5km, then Olympic distance is 1.5k, then Hal-Ironman at 2km(1.2 miles) , and A full ironman is 4km(2.4 miles)

[@Minkymoo222]

He's right, it is very splashy and not efficient.

[@clivepritchard]

The only problem I see in this stroke is that she actually gets purchase on the water quite late - for an elite swimmer. A Sun Yang or Rebecca Adlington gets catch a foot earlier - an extra foot of pull on every stroke, that's why she can swim 8:16 vs this at about 9:20

[@daksa2]

looks so tiring. may not be suitable for others. the arms slap the water, rather than flow into the water.

[@edwinleong229]

90 strokes per minute , it is too hard for pool swimmer, but is normal for tria

[@mokotramp]

90spm with a time of 1:10 per 100 doesn't seem quick to me? She must have short arms? I'm no pro swimmer, but I've swum 1:30 per 100 @ 50spm in open water. I guess she gets the job done, but man she looks messy in the water! A little bit of crossing over her centre line, a few dropped elbows and reaching deep. And that slapping the water...oh my! Achieving good times with pure fitness, certainly not with a good efficient style!

[@przemekunak7296]

mokotramp something is wrong here I am no pro I have swum 1:13 per 100 o_O