The term "fishbone normal" might seem like an oxymoron, but in the world of swimming, it's a powerful concept that every swimmer should understand. It's a technique that helps improve efficiency, speed, and overall performance. In this article, we'll delve into the details of the fishbone normal, exploring its benefits, how to master it, and common mistakes to avoid.
Before we dive in, let's ensure we're on the same page. The fishbone normal is a swimming stroke that combines the freestyle and breaststroke techniques. It's called "fishbone" because the movement of the arms closely resembles the undulating motion of a fish's spine.
The Fundamentals of Fishbone Normal
The fishbone normal is built on the foundation of the freestyle stroke, with a twist—the underwater recovery of the breaststroke. To execute this stroke properly, you need to understand its key components.
One of the most crucial aspects is the timing. The hands push backwards simultaneously with the legs kicking, creating a powerful surge of propulsion. Then, the arms recover underwater, mimicking the breaststroke's characteristic "S" shape, setting up the next push.
Arm Movement: The 'S' Shape
The 'S' shape is the signature of the fishbone normal. ThisRecovery starts under the water, with the hands pushing apart and then moving back together, forming an 'S'. The hands break the surface as they complete the recovery, ready for the next push.
The 'S' shape is not just aesthetically pleasing—it serves a vital purpose. By keeping the hands underwater for as long as possible, you create less drag, conserve energy, and generate more power when you push off.
Leg Kick: The Propulsion Engine
The leg kick in the fishbone normal is similar to that of the freestyle. It's a continuous dolphin-style kick, with the feet flexed and the knees slightly bent. This provides constant propulsion, helping you maintain momentum and speed.
Unlike the freestyle, where the kicks are timed with the arm stroke, in the fishbone normal, the legs kick continuously, while the arms push and recover underwater. This constant motion creates a smooth, efficient stroke.
Benefits of Mastering the Fishbone Normal
Mastering the fishbone normal stroke can bring several benefits. Firstly, it's faster than the freestyle and more efficient than the breaststroke, making it an ideal choice for long-distance swimming or competitive events.
Moreover, the fishbone normal promotes better body position in the water. The continuous leg kick and the underwater arm recovery help maintain a stable, horizontal position, reducing drag and improving glide.
Improved Body Balance
The constant propulsion from the legs and the symmetrical arm movement in the fishbone normal help maintain balance in the water. This balance is not only crucial for efficient swimming but also helps prevent injuries.
A balanced swimmer is a more relaxed swimmer, which is key to sustainable effort and preventing the buildup of lactic acid in the muscles.
Easier on the Shoulders
The fishbone normal takes pressure off the shoulders compared to the freestyle. The continuous leg kick provides a significant portion of the propulsion, reducing the strain on the arms and shoulders.
For those with shoulder injuries or conditions like rotator cuff impingement, the fishbone normal can provide a viable alternative to freestyle, allowing you to swim without discomfort or risk of aggravating the injury.
In conclusion, the fishbone normal is a powerful tool for swimmers of all levels. Whether you're a competitive swimmer looking to improve your speed or a recreational swimmer aiming to enjoy your time in the water, mastering the fishbone normal can bring significant benefits. So, why not give it a try? You might just find your new favorite stroke. Happy swimming!