Learning Freestyle Swimming from the Fundamentals: The Principle of Dividing Tasks
In the previous lesson, we established the "framework" for freestyle swimming, which is the 3H Axis and the Axis Plane . It's the guiding principle for the most effective gliding posture. This lesson won't delve into other details yet; want to be an expert right away? Not yet! Let's agree on some key principles so we can develop sustainably from the roots first.
Today, we're going to talk about one of my favorite coaching philosophies, a mindset that will completely change how you feel in the water. It's the 'Dividing the Task' Principle – Each Part is an Expert.
Think about it, why do you feel so strained while swimming, getting caught up in one movement and immediately moving to another? Your coach says, "Take it slow, don't rush when you're already doing it wrong." Well, it's not that you want to go fast, it's just that... you can't slow down! The reason is that while your arms are gliding, you have to press down to lift your head up to breathe, and to rotate your hips, your arms have to forcefully propel you forward! Why isn't your body a unified whole, but a "tangled mess"? That's because your body's "company" is in disarray!
Let's rebuild this "company" with coach Visark!
Article Objectives
After reading this article, you will:
Understand the philosophy of "Dividing Tasks" and why it is the foundation of effective swimming.
Define a clear “job description” for each major body part: Hips, Arms, Legs, and Head.
Equip yourself with "test" exercises to see if each part of your body is doing its job correctly.
"Dissecting" Engineering: Transforming the Body into a Efficient Company
To make it easier to visualize, imagine your body as a company called "Swimming & Surfing Co., Ltd.". For the company to operate smoothly and achieve high revenue (speed), each department must be an expert in its field and not encroach on the work of other departments.
1. HONG – CEO & Chief Strategy Officer (Responsibilities: ROTATION)
This is the most important department, the "brain" and central hub of all operations.
The ultimate mission: To be responsible for the most crucial strategic decision: ROTATION . The hips manage the frequency of movement by rotating quickly or slowly, connecting the upper and lower body.
When done correctly: The hips actively lead, and the body rotates rhythmically around the 3H axis.
When things go wrong ("CEO" is absent): The Sales Department (Hands) will have to frantically "wave their hands" to create a turnaround, forgetting that they need to create momentum for progress.
2. TAY – Sales Department (Task: CREATE MOMENTUM)
This is the department that directly generates "revenue".
The ultimate goal: to generate propulsion. The arms are the most effective part of the body for "grasping" on the water and pulling the body forward.
When done correctly: The hands are 100% focused on gripping the water, pulling and pushing it backward.
When things go wrong (Sales Department "meddling in other people's affairs"): If you try to push off the water with your right hand to lift your head to breathe or try to paddle to turn your body, you won't have the energy left to "sell." Result: slow swimming and extreme fatigue.
3. LEGS – Support & Operations Room (Task: MAINTAINING BALANCE, ASSISTING ROTATION)
This is an extremely important and indispensable department.
The ultimate goal: Ensuring stability for the entire system. The moderate, continuous leg kicks primarily serve to keep the hips afloat, aiding in hip rotation and preventing the body's "boat" from rocking.
When done correctly: Kick lightly, "sweep" the leg with force from the hip, and maintain body balance.
When things go wrong (Support Team wants to be the "star"): When the legs try to "kick hard" to gain speed or out of fear of sinking, they burn a huge amount of oxygen and energy but only generate a very small fraction of the thrust.
"These are the kinds of employees who work hard but are ineffective, and waste company resources."
4. HEAD – Control & Navigation Team (Task: MAINTAINING BALANCE)
This is the quality control department; they don't directly generate revenue but determine the stability of the entire company.
The ultimate goal: To remain still and in the correct position to ensure the entire system is balanced.
When done correctly: The head is stable, the 3H axis is preserved, and other departments have a solid foundation to operate on.
When mistakes are made: If the Supervisory Board becomes agitated, the entire "company" will be shaken, the CEO will be unable to make decisions, and the Sales team will be unable to sell.
Core Logic: When each part performs its function correctly, when combined they will naturally support each other. This support comes from independence, not dependence.
Practical Corner: Audit Your "Company"
How can you tell if your "departments" are doing the right thing? Try these "audit" exercises:
1. The "CEO Test" Exercise – Turning Around Without Fanning
Objective: To demonstrate that the hips can rotate independently without the assistance of the arms.
Instructions: Lie in a gliding streamline position. Keep your arms extended straight along your sides. Using only your abdominal muscles and a gentle leg kick, try rotating your entire torso from prone to right side, then back to prone, and then to left side. If you can do this, your CEO is very capable!
2. Exercise “Sales Department Check-up” – Swimming with Pull Buoys
Objective: To completely disable the function of the legs to see if the arms can independently handle the task of generating propulsion.
Instructions: Clamp the float between your thighs. At this point, you must focus 100% on using your hands, shoulders, back, and upper body rotation to pull yourself along.
3. Exercise “Support Room Check” – Kicking with a Board
Objective: Isolate the leg to test its ability to maintain balance.
Instructions: Hold the board, extend your arms straight. The goal isn't to go fast, but to feel if your hips are high and stable.
Advice from Coach Vi (Tips)
“Learn to ‘trust’ each part of your body. Trust that your hips are smart enough to rotate. Trust that your body will float on its own when your head is in the right position. Trust that your hands only need to do one thing: press against the water and pull. That trust will free you from stiffness and interdependence.”
Summary & Homework Assignment
In summary: Efficient swimming stems from a clear division of labor: Hips for rotation, Arms for pulling water, Legs for balance, and Head for steering.
Homework: During your next swim, dedicate 15 minutes to performing the three "audit" exercises above. Don't focus on speed, focus on the feeling: which body parts are actually working? Which are "overstepping"?
Once the departments have a clear understanding of their responsibilities, in the next article, we will delve into the "Control Board"—the head of it!
Good luck with your underwater "company overhaul"!