How to Get Better at Swimming: Film Yourself, Part I

We spent last Winter wondering how an open water swimmer can get better at swimming in the off-season. Beyond the fun of looking for new open water swimming gear, it seemed like some kind of actual swimming might be useful. Pool swimming is virtually a different sport, and has pros and cons. But the controlled environment does have the advantage of permitting good video swim stroke analysis.

So, we took film of our swim stroke for self-coaching through the Winter; catching and working on problems that were hard to visualize while swimming. The film showed both the known problems (the dropped elbow on the catch, the periodic return of the scissor kick) and surprising ones we didn’t know about (splayed fingers on the left hand, dropped arm on the glide, incredibly short catch follow through, and many other typical problems of the adult-onset swimmer). Some issues are easy to see, even without coaching, and are addressable once you can see what’s happening. This winter, with a coach reviewing the footage, the process should get better.

The challenge in both cases: finding the best pool swimming gear for capturing useful angles without elaborate setups, expensive equipment, or repeatedly recruiting helpers to come to the pool to wield the camera. Ideally any swim photography gear should allow capturing relevant video repeatedly to monitor progress, even when swimming solo. It’s also helpful if swim video gear all fits unobtrusively in the same small bag with the swim goggles, swimsuit, and other pools swim gear. After testing several approaches in our local pools, we settled on configurations that work both solo and with the luxury of the occasional volunteer camera operator.

The Basic Setup and End of Lane Views

In our process, the foundation of getting good video is the GoPro Hero, which is designed and well proven for  in-water use. We’ve had great results from GoPro Hero 8, but any model works well from GoPro Hero 5 up to current ones like the GoPro Hero 13.

For the head-on and rear view, essential for analyzing the glide, catch, pull, and kick, mount the GoPro on a  tripod in the shallow end of the pool. Use one like the Ulanzi MT-08 (which is not explicitly recommended for water use, but held up well in that role in practice) or the Gepuly Mini Tripod (which is designed for amphibious service).

In water camera placement matters. Resting the tripod on the pool floor, in or alongside the lane line, provides a clean view of the underwater stroke mechanics. Position it at least 5 yards from the wall; closer to the wall captures too much of the push-off glide rather than actual swim stroke. The camera proved surprisingly stable, though passing too close the camera immediately after the push-off can tip it over (adjust your swimming line coming off the wall accordingly). For the same reason, it’s generally best not to extend the tripod height much above the lowest level to avoid tipping over.

The same tripod-mounted GoPro works above water at pool’s edge, capturing head position and the recovery and entry of the arms in front and rear view.

Both positions reveal something about body position and timing, though neither provides the side angle that shows these elements (and illuminates problems like the dreaded legs-sinking uphill swim position) most clearly.

Side Views

Side views are essential for analyzing body position and timing. Swimming solo, we use a floating tripod like the Gepuly Waterproof Selfie Stick. This setup works regardless of shallow-end access making it more versatile than the stationary approach. Note that the floating tripod can’t rest on the pool floor as described above, as it quickly floats to a legs-up / camera-down position. It might be possible to weight this for pool floor use, but we didn’t test that.

The camera’s image stabilization, GoPro’s “Hypersmooth” feature, compensates for the slight bounce in the water. It can’t completely compensate for the rotation of the tripod caused by your wake or ripples from adjoining lanes. Wedging one tripod leg into the lane line floats or securing it to a pool ladder with a small bungee worked reliably. (This tripod extends to 27”/70cm, maybe long enough to use (see the next section) for mobile underwater filming,.

A jaws-style camera clamp like the Suptig Jaws Flex Clamp Mount is an alternate for secure lane-line attachment, but doesn’t offer the extension.

These fixed positions don’t follow you down the pool, but GoPro’s wide-angle setting captures meaningful stroke counts on each pass. Swim several hundred yards across multiple lengths, crop the empty footage later, and you’ll have enough material for review.

The Upgrade: A volunteer

If someone can film you, filming options improves dramatically. All the methods described so far are for solo use, and none permit a follow along view down the length of the pool. This captures a lot more of your stroke, and more material for you or a coach. We use a long TELESIN 60″ Selfie Stick is intended for in water use and allows the operator to film from the side, front, or rear while walking the pool deck. For our filming the 60”/154cm extension was enough to permit walking alongside the swimmer, getting swim angles from the side of the swimmer, without the need to walk in an awkward low stance. The Gepuly floating tripod above extends to 27”/70cm, which might be long enough for this if your camera operator is sufficiently agile and/or not overly tall.  For us this almost worked, but we preferred the longer selfie stick.

The carbon fiber versions of the selfie stick cost a fraction more but reduce weight a little, eliminate concerns about metal corrosion from chlorinated water, and maintain rigidity a little better when pulled through water at swimming speed. The premium option, the GoPro Extension Pole, includes a remote shutter trip at the handle for more concise footage and the occasional easy pool-deck selfie.

How to Get Better at Swimming

Film, review, drill, repeat. This cycle proved valuable for our off-season work through the cold months. Video gives feedback about progress and how well the drills are working. In our case, this was a slow process requiring a lot of repeats. Without the video, it seemed like the dropped elbow was fixed after one workout; the video showed it took a dozen workouts to get halfway there. The proprioception of try to make a stroke change can be deceiving; the visual evidence makes it crystal clear.

The approach of summer and warmer water will show whether the winter’s stroke work translates to easier cruising in the open water, or maybe even faster times. Part two of this series will cover the best open water swimming gear and how to get better at swimming by filming during actual open water swimming, with all its complications: waves, currents, sighting, etc.

We’ll look forward to those in exchange for chlorine and lane lines.