Linking Swim Drills

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I have been working on the idea of combining swim drills of late. A few well known coaches refer to improving the timing and coordination between the arms and legs as coupling. This concept is key to create a fluid full stroke but I feel that when two drills are linked/coupled together they can have a remarkably improved effect on a swimmers full stroke. The idea is that two areas working together enhance or restrict a movement so that the sum then generates a better full stroke FC when the drills end. The usual process is to take a movement off the wall for 5-10m and then build on it with a separate but linked movement to half way of a 25m pool. The swimmer then finishes the length on fast full stroke as the drills end and the heightened or enhanced stroke is unleashed!
I wrote a while back about hybrid drills but this is different. Hybrid drills integrate two drills to improve or limit a bad habit. Adding a shark fin movement in-between a single arm movement will encourage you to complete your rotation. Coupling two drills together in isolation is slightly different.
During a lesson this week we combined 5m off the wall, ‘Arms folded on top of the head, Legs only.’ This was to wake up the legs which flowed into 5m of fists clenched to build the leg momentum further and introduce a faster turnover from the arms slipping. These two movements combined nicely to leave the last half length strong and high in the water. My swimmer tried 4x25m as a subset, rest 10 with a strong final half length. Two rounds with fins then two without.
Others….
FISTS w Catchup is a nice variation in its own right but first add 10m fins pointed down with normal hands to offset the fists clenched position and encourage more from the arms. Initially you are working hard to pull with the hands and forearms to offset the dragging legs. The legs are then returned but the hands are taken away to heighten the use of the forearm. When the legs and arms are ‘returned’ for the full stroke the legs feel higher, more involved and we feel we can now hold more water.
Legs crossed 5m off the wall will speed the arms into fists clenched for 5m which will wake the legs and continue the momentum of the fast arms.
Legs crossed to stifle the boys rotation as kick and hips will be compromised for 5m into  Torpedo for 5m off the wall to promote your rotation and wake up the legs  to enhance them when you commence full stroke for the final half length.
10Kick Catch Up to slow the arms, improve arm accuracy and wake up the legs into Fists clenched and legs crossed to speed up the arms again beyond normal turnover. Introducing full stroke for the final half of the length will maintain the early accuracy at the faster pace.
Fists Clenched with a pull buoy to engage the forearm more while the body works on improving its compromised body position with the float in the harder position. After 5m open the hands to build on this position and then at halfway let the float go to enhance the body position further with the leg kick.
There are lots of variations to implement, as a general rule the harder drill should be placed first so you can utilise the push off from the wall and assist with some momentum. The second drill should build or enhance the compromised position and help you flow into the full stroke.

SWIM TECHNIQUE- Thumbs In, out, in, out, in, out you shake em all about…

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A question I get asked a lot relating to swim technique is whether to swim with thumbs in or out when pulling. I looked into this area of the stroke a few years ago. In particular finger spacing and how finally the sports scientists had caught up and told us that an ideal spacing between the fingers was 3mm. Most elite swimmers have this gap as it improves the size of the usable surface area of the hand and provides a larger, firmer anchor to launch you forwards.

I shifted to this hand shape a few years ago and took 1 stroke off my 25m stroke count feeling less slipping, a firmer hold and a bigger paddle to pull myself forwards with. It was significant. During lectures about the Thumb position when asked due to the lack of research and how so many Elite swimmers have done well with either the thumb in or out I glossed over it and offered that both were ok. I was not going to unteach one over the other or introduce the other as being better! Many great swimmers have done well with both. I continued with my thumb out not actually investigating whether there would be some differences. What is interesting from a little research is how the positioning varies at different stages of the pulling phase.

So this is the issue when it comes to swimming, all we have is to look at the fast guys and watch what they do. Often we forget to ask could they be quicker? Swimming is interesting in that it is incredibly hard to measure in terms of bio mechanics. There are so many fluctuations and deviations with each repeated movement. Unlike a pedal going around in a circle our arms do circle but with so many shifts & deviations from stroke to stroke.

Nathan Adrian, IN at the front, OUT at the back but does fluctuate.

Katie Ledecky – seemed IN throughout. Not ideal footage but I found this to suggest a late OUT right at the back of the stroke!

Ricky Berens, OUT throughout.

Ian Thorpe– predominantly IN at the front and OUT at the back. Interesting variation which was reproduced repeatedly.

Just because some Olympians do it a certain way should not stop us from trying the opposite of our usual. When I tried to close down my thumb space my hold and balance improved. Previously I was a little wide and too much S pull. If you think about this logically it makes sense that to maximise the largest surface area and not allow any water to slip through the thumb should be in.

Previous Thumb Out                                Thumb Now In

 

 

Self Discover. Watch, learn, replicate but test and measure, see which is better for you. Some of the subtler, smaller movements might at first seem inconsequential but another stroke per 25 is good free easy gains. It will be pretty easy to get some measurements and decide which is better for you

 

Contemplating a training camp? a recent interview with Club La Santa.

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CLS CHATS TO SWIMFORTRI COACH DAN BULLOCK

SwimForTri coach, Dan Bullock is a frequent host of triathlon training camps here at Club La Santa among others. We caught up with Dan and went through a Q and A to discuss the success of SwimForTri and gain crucial insight into the world of triathlon swimming.

What do you enjoy the most about competing yourself and now that you are teaching?

I was a pool based competitor and raced at the 1988/92 Olympic Trials, I was also fortunate enough to spend 4 years in the US on a College Scholarship. I loved all aspects of training and racing but I was also interested in the techniques of those faster than me so without realising I was also interested in coaching. Now I mostly race Openwater events after 10 years of Triathlon and really enjoy the opportunity to be outdoors competing. Pool racing was very clinical and exact. With Openwater events you are always going to get something very different. Even the same location the following year will be a very different swim. My sister and I set up SwimForTri in 2003, teaching and preparing swimmers for the unexpected and how to be adaptable swimmers given the many conditions of Openwater was the exciting challenge we wanted.

What improvements could someone expect from the week? Can you provide any examples of possible improvements?

We have had people very poor at front crawl managing the 1900m lagoon lap on the last night at the mini race/timetrial. This event completes the week before the final night celebration/awards dinner. Some who were afraid of Openwater are happy to do their first shorter Openwater swims while others are minutes quicker than their previous 1900m times but of course when it comes to Openwater it is not fully scientific so we test in the pool as well. A few images might help illustrate. Given the density and resistance of water compared to air even just a few degrees improvement in body position can yield dramatic improvements.

Do you have timed efforts during the week to allow attendees to see if they have improved?

Early in the week we offer a simple test set where we swim for 10 minutes repeating as many 50m efforts as possible with just 10 seconds rest between each swim. It is not so daunting to the newcomer but gives a fair measure of fitness and technique. In the follow up homework a few weeks later I suggest it is repeated and many people add between 50-100m of distance as fitness improves and people get used to their improved technique. Due to the fatigue build up on camp it is hard to instantly be significantly better by the end of the week, so we suggest some rest and then provide weekly homework to continue the momentum.

How does the Video Analysis work? Can the attendees see before and after?

We film pretty much every day and show the footage in lectures after the days efforts in the Pool or Lagoon. Both underwater and surface angles are used and also the swim drills we perform are filmed. Narrowing the disparity between how you think you swim and what you swim are key to improving. Many perform swim drills for a while and feel they are ok so move onto pure fitness swimming. Once swimmers have seen their drills performed they can see they still have more to practice and it helps them continue with a better balance of fitness and technique.

How important is it to get the swim section right when doing a triathlon and have confidence in your open water swimming?

I recall a question from a Triathlete about an Ironman swim and its lower significance compared to the bike and run. Traditionally most spend much longer on the bike and run so many focus all their attention on those aspects. If you panic in a mass start or don’t swim inside the cut off time at many events then regardless of how fast your bike and run are you will not get to continue so confidence to complete the distance inside a cut off is key. Tolerating being surrounded by many other swimmers in cool conditions with poor clarity can be quite unnerving as well. We work to cover all eventualities.

What do you regard as the most important element of the camp?

We work hard to ensure swimmers/Triathletes have fun and become faster and more confident. Those that attend continue racing and training together and keep in touch via FaceBook . There is an awful lot of exercise available, perhaps equal to a month of normal training back home yet I am always amazed so many attend nearly every session especially as some sessions are quite early in the morning. The temptation of so many other activities at Club La Santa is really appealing so it is important to get enough rest so you can focus on the key elements of the swimcamp. Many come back year on year which is a nice endorsement we are helping.

 

Booking details here for the Sept 2018 Camp

The 3 Stages of Proper Swim Development

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Originally featured on TrainingPeaks.com

At a recent workshop at Speedo HQ looking at some product development, the conversation turned to the subject of good swim technique.

Amongst the assembled group of designers, scientists and coaches it was not easy fully describing good technique. Each person had a view as to which component was more important, and the best way to inject this into their swim classes.

It was actually easier to describe bad technique, and how if you slowly eliminated examples bad technique one aspect at a time you would be left with something that could be described as good swim technique. The key words such as rhythm, graceful, relaxed, a lack of splash, a lack of effort, symmetry, propulsion and low levels of drag cropped up— but these are all are quite vague descriptions.

The truth about good swim technique is: we know it when we see it. It is highly individual, and we all have an idea as to how we define it. A level of skill is needed to take away the thought process and allow the sequence of swimming actions to unfold naturally without hesitation.

For example, the coordination of the arms and legs, the timing of the breathing, applying just enough force to pull you through the water without slipping in the water.

When a swimmer starts out improving their stroke what I see is a sequence of swimming movements slowly being constructed and processed, hence the hesitations, the slow rigid movements of the body and the mechanical edge to their movements that seem to hold them back.

Disparity

The big problem for those who are not natural swimmers is the concept of the disparity between what they feel they are doing and what they are actually doing.

For many swimmers, once they see a video of themselves swimming, will still need further convincing that it is actually them up on the screen.

At our weekend workshops where the filming is displayed in a classroom setting shortly after the first swim, often swimmers wait to claim their piece of footage ( i.e. they wait to see if they like what they see).

If it’s wrong and they have identified the wrong person up on the screen, it’s usually an example of somebody swimming better than they do. At this point I diplomatically point out, “Unfortunately sir you are the only gent in today’s group so that has to be you.”

If you come from a sporting background (from any other sport either in or out of the water) and have good hand-eye coordination and good proprioception skills, then the new movements often come easier.

The disparity is narrowed, as people seem to have a more accurate method of allowing them to visualize the movements they are making. I liken this to the idea of the “unconscious incompetence,” which is the first of the Four Stages of Competence, a well-known psychology model that describes how we learn a new skill.

Unawareness

For a swimmer learning proper swim technique, it is not so much that they are unaware of how some of their movements are being performed poorly, it is more that they cannot perceive their own movements as good or bad.

The journey to unconscious competence where it all seems so easy is—not so easy. I feel there are three key stages for an adult swimmer attempting to swim well and most triathletes plateau in the second area not realizing how much time in the water is needed to attain the third (I am trying hard to resist not using the expression enlightenment here!)

The workshop at Speedo HQ touched on why swimming can be so challenging and when I thought about how many repetitions of a certain movement were needed for it to become automatic—for it to become unconscious and competent—I had to agree.

When I thought back to how much repitition must have taken place during my own development years between 1987 and 1994 in order for it to look relaxed and as if I wasn’t trying—it could have easily been in the millions!

How many hours at the steering wheel did you spend driving before you started to not notice the mechanics of the process of driving? I bet it took a while for some to be comfortable enough on the bike to stop looking for the gear and brake levers.

The moment they become an extension of the hands and arms you can then focus on the road around you, the surroundings and traffic, and suddenly you are a much safer cyclist.

Three Key Stages of Swim Development

1. FEELING FAST BUT SWIMMING SLOW.
Initially, when people start out improving their swim technique, it is exhausting due to making use of the incorrect muscles (usually the larger ones of the legs) to perform incorrect movements.

Getting tired more quickly than is necessary while directing yourself in a direction you don’t want to go is a double whammy of a problem. Unfortunately, the sensation of speed is apparent since it all feels so strong and fast—the bubbles, the splashing and the getting out of breath.

The sensations that can deliver such speed on the bike and the run will do nothing but fatigue you in the water due to a lack of streamline, using the wrong muscles to channel water in the wrong directions and not allowing you a healthy window of opportunity to get your air in when breathing.

Fortunately, it does not take too long to move on from this position. Four or five lessons can do it for many people; acquiring the correct movements driven by many of the smaller muscles will soon have you moving into stage two.

2. FEELING SLOW BUT GETTING FASTER. THE SWIM PLATEAU.
Getting faster as the effort levels come down and streamline starts to kick in can happen quite quickly. At this stage, you are unlikely to be purely swimming faster but for longer distances you should be setting improved times as you fatigue less.

Often the big issue at this time is convincing swimmers that they are indeed getting faster. Due to the counterintuitive nature of faster swimming becoming possible with less effort—many people refuse to buy into it.

Constant measuring will help reassure you, whether it is time taken for a distance, strokes taken per length, or distance swum in a certain time. Be fair and time yourself over at least 400m, as a 25m sprint will unlikely to be quicker as you will not be swimming faster in terms of pure swim velocity.

You will still be processing a sequence of swimming movements to create the freestyle stroke, but the direction you channel water will be positive in terms of you moving forward.

You will generally be taught to use the smaller muscle groups to control smaller movements. The energy and oxygen cost per stroke will reduce massively. Linked to the counterintuitive feel, unfortunately, is that these new muscles are not yet familiar with the new movements. So, for six to eight weeks even smaller muscles (now moving correctly) will be more tiring until they adapt to the new overload.

Most will now be in that tricky, in-between stage where you are not reaping the benefits of being faster just yet (more on this later) but since your movements are now contributing to going forward rather then up and down or sideways, faster times are inevitable if you believe and persevere.

3. SWIMMING FAST AND FEELING FAST.
Finally, we come to the moment of enlightenment (sorry!) when you feel fast in the water and you are actually moving fast in the water.

Swimming fast with the sensation of speed is a combination of a well streamlined body position, a rhythmical leg kick to hold you in the water and assist your body position, constant rotation to the degree you are streamlined (but not overdoing it so you waste time gliding).

Probably the key benefit is acquiring the feel for the water, at this point you make the water feel more solid around the hand. You can feel the body moving over a stationary hand rather than it slipping under the body.

A secondary part of the feel for the water is how you can sense just how much effort to put into each pulling movement. Too much strength and it is wasted as the fluid water slips around the hand, not enough and you just move slowly.

A strong pull is a combined balance of strength and finesse, allowing the maximum amount of effort to be deployed. The faster you move through the water will add additional benefits, such as the trough of air deepening around the head, meaning you can turn the head less when breathing. Sitting higher in the water carries benefits to the sighting process, and so on.

At this point you will automatically process the freestyle movements without the thought process, meaning you can focus more on pacing and race tactics but it is going to take quite some time to acquire that degree of unconscious competency.

For some this may take a while longer than they hoped, but it is possible. You may need to think in terms of sessions per month rather then sessions per week. What I mean by this is that aiming for four sessions per week is a noble ambition but you are more likely to be content with three. If you aim for between 13 and 16 sessions per month—you will be getting more achieved and hopefully be inspired to achieve more.

Set realistic goals and think about it being a two-year process if you are starting out from a novice level. Acquiring a technically proficient stroke will enable you to be faster, swim easier, be prone to fewer injuries and eventually allow you to enjoy the swim aspect of your race (the pacing, the tactics and the actual racing rather than just mechanically processing the swim movements to help you survive from start to T1). It’s a process, to be sure, but a worthwhile one in the long-term scope of your endurance performance.