We have been in the press a lot recently! did you catch all of these?
There are many reasons for learning and developing your ability to swim the 3 other competitive strokes within your swim training. If you are well versed with the FC technique and looking for new ways to spice up your training this might help. Just like the Flip Turn article from last month, this does not suit all and many will not need it as FC tech continues to develop. I am sure many people will baulk at the idea while still struggling with FC, so this is not for all. A little time spent in the ‘off season’ working on the other strokes (Backstroke, Breaststroke and Butterfly) will help your training, your enjoyment of training and its usefulness immensely. With the other strokes at your disposal, training sets will become infinitely more variable and interesting. These are of use during a post main set swim down to help relax the shoulders through a different range of motion after a big FC block. Obviously this is not for all. For some who have needed to ease the FC burden of tired shoulders or struggled to get HR up during regular FC swim training, it offers some other movements to aid your swimming.
Contemplate how the following version of our old friend the 400m swim is broken up with some added variety. Incorporating the other strokes really helps pass the time compared to swimming straight 400m swims, as it keeps you concentrating as to when you insert the other stroke at the right time. It will also elevate your HR as you switch between muscle groups and focus on maintaining forwards propulsion through different pathways of the hands. Finding propulsion through other similar hand pathways can heighten your overall feel for the water during FC swimming.
1L FLY or TRIFLY (FC arms with FLY legs see below for how to), 3L FC
1L BACKSTROKE, 3L FC
1L BREASTSTOKE, 3L FC
1L fast FC into 3L FC to finish
(400m). Rest between 100m blocks if necessary but ideally swim it straight.
Your overall feel for the water will improve as you work on new pathways of the hands when attempting the other strokes. The risk of overuse injuries will also reduce as new movements from the other strokes redistribute the workload of the arms and shoulders. Adding Backstroke at the very least would be a great addition to your stroke repertoire. Backstroke is a natural stroke to use to help unwind the shoulders from the vast amounts of FC we swim as triathletes. It also helps build lots of aerobic fitness, very useful if you are still getting the timing and breathing patterns in place on your FC. Swimming alternate 25m lengths within a 200 as FC and Backstroke will generate a natural Fartlek swim as you are able to relax a little more on the FC but naturally work a little harder performing backstroke (the kick and core work a little harder as they tend to drag more due to the position of the head and lungs compared to FC.)
For a few years now we have been using the other ‘stroke variations’ to our TRI fitness swim sessions for those at the right stage of their swimming. These Medley Alternates are promoted as a kind of X-training which has helped our swimmers come on very quickly. The following are derived from the other strokes but you will not have to completely learn the other strokes to take advantage of how they can help your FC swimming. They are listed easiest too hardest.
Medley Alternate Swims: https://youtu.be/hGil1wIWkkE
1 Breaststroke Arms with FC legs is a nice variation for practicing a continuous leg kick. The first part of a Breaststroke Pull is also not too dissimilar to the way we scull the hand into the FC catch. Optional fins.
2 Double Arm backstroke with a pull buoy. A great way to stretch the shoulders and chest muscles through a different range of motion after a lot of FC.
3 FC arms with FLY legs, (at SWIMFORTRI call it TRIFLY) a tough one to perfect that takes a lot of concentration due to the way it affects your timing and co-ordination.
The other strokes when combined into the Olympic race sequence is known as The Individual Medley. This Ironman event of the pool made famous by the duals between Michael Phelps and Ryan Lochte starts with Butterfly, transfers into Backstroke, before turning onto Breaststroke and then finishing with FC. The 400IM is perhaps the hardest pool event due to the positioning of the lung busting underwater Breaststroke pullouts on the 3rd 100. We can introduce this to your workouts a little easier as follows:
Sprint Distance Competitors:
Odd 100m swims
1L FLY (or TRIFLY) 1L Backstroke, 1L Breaststroke, 1L FC. Rest 40sec
Even 100m swims
100m FC PULL, rest 20s
Repeat for 8x100m. 800m main set
Mid Distance Competitors:
25m FLY (or TRIFLY) 50m FC, 15s rest
50m FLY (or TRIFLY) 75m FC, 30s rest
75m FLY (or TRIFLY) 100m FC. 40s rest
Swim 4 sets of this 375m set. The first is Fly as above then add back, breast and FC for 1500m.
8 x 250m swum as follows:
ODD 250m are 25m TRIFLY, 50m BACK, 75m BR, 100m FC
EVEN 250m FC. Rest 30s in between each 250m
Total distance =2000m
If you don’t have time to commit to learning how to do the other strokes, then you can use the Medley Alternates as some further options and alternatives to FC. To be able to add Medley Sets to your sessions will suddenly add great variety and interest to otherwise fairly mundane swim sessions. I promise you your time in the water will pass a whole lot more quickly as you need to start counting more accurately for the ‘changeover’ and to keep in mind the new techniques needed. For a guaranteed HR elevator as you mix different muscle groups and affect the timing as to when you can breathe, I guarantee you will feel hard work like you have never experienced on FC alone. The added benefit of reducing the amount of FC stress to your shoulders should also be factored in and considered well worth the effort of adding these new strokes as we lower the risk of injury.
A quick note about some of my favourite swims from last year if you are looking for some entries and an insight into my 2017 season- I will be at the Great North swim again – Lake Windermere is just amazing
Hopefully Chillswim again –Chillswim – Coniston is an amazing challenge and Colin and the gang put on a great show
Henley is truly beautiful and from the water a great way to view- Henley The 14km lets you see the most of it 🙂 but this year I am racing the classic 2.2km as a tune up ahead of the Lake Geneva.
Brugge 5km is a tricky one to get into but worth keeping an eye on the euro swim sites – Brugge info Shorter options are available for racing, with the clarity and tracking on the bottom of the rowing lake you can’t beat Eton Dorney for a fast swim due to the reduced sighting needs. Check Google as lots use this venue now from short tri events to 10k swim
The Jubilee swims are interesting and I have heard good things, also lock to lock!
Lock to Lock
And please support our small charity relay event at Stubbers for a great post swim BBQ if nothing else 🙂 JULY 22 – SFT charity event
We are also involved in the Swim Serpentine Event in September as training partners. A chance to swim in the Olympic venue should not be missed.
Well this opened a whole can of opinions…..! do you need to learn them to do an OW swim of course not. Like Tri Bars or a disc wheel on a bike, they could make you faster but they are not essential and any old wheel will do. Just like any old turn will do in training but if you want to race faster and your tech and training are in a good place it might just be the next thing to add to your arsenal of training!
Full details on the training peaks site
How to Perfect Your Flip Turn for Faster Swimming
Should triathletes spend time perfecting their flip turns? I get many requests for this kind of instruction, and I questioned its relevance to multisport athletes for some time. Usually it crops up during a training camp where we have a lot of time to practice. While the mechanics of the movement can seem quite straightforward, the act of following someone into a wall, executing the roll over at a slight angle with someone on your feet is just a lot to process for many triathletes. Many swimmers have more pressing swim improvements to work on for greater race day gains, so it depends on the ability of the swimmer and their overall goals as to whether or not it is worth their time.
Of course there is no direct benefit on race day as the very nature of a long and unbroken course is often the attraction of an open-water swim to a novice triathlete. However, perfecting your flip turn will keep your average swim speed within your sessions higher. Braking at the wall with an open turn (touching the wall with your hand) and pushing off can be a huge interruption to your swim speed. A smooth change of direction coupled with a continuation to your average swim speed makes more sense to the pace and rhythm of open water and thus of race-day simulation.
A good turn will not only speed up your swim repeat times, it will also develop breath control as flipping becomes a short hypoxic exercise as you wait for a breath after a good push off from the wall. The ability to control your breath will be of use on the occasions when perhaps turning at a crowded buoy you don’t get that window of opportunity to take your normal breath due to congestion, rough water or another swimmer drafting on your less dominant breathing side.
A complete how-to guide on flip turns would take hundreds of pictures and diagrams, so instead I will outline some key points to focus on and mistakes to avoid. A swim coach will quickly be able to take you through the finer points. An idea I use to initially connect the concept of swimming and then performing the “forward roll” (yes pretty much just how we did it in school gym class) is to swim freestyle down the lane and perform a roll or somersault in the water every 10 strokes. Think about combining the momentum of the last stroke in order to initiate the roll. Think about how that last stroke brings your chin down onto your chest into a tucked position. Perform the roll fully so you are facing the wall you are swimming toward, and continue with another 10 strokes before you roll again.
As you approach each roll, take your head quickly down with the last stroke to help raise the hips. A lift of the head during the final approach (which many swimmers do thinking it will help create momentum) will actually just sink your legs. A balanced roll with even momentum will have you face the wall you are swimming toward. Keep practicing this aspect until you are continually facing the right way. When you progress this into the wall you will not roll so much and by the time your feet land you will be facing up, performing what is basically three-fourths of a somersault. A nose-clip or a controlled nasal exhalation will be necessary. Both hands will find their way to the side of the body as you roll over and place your feet onto the wall. A small flick of the hands in a downward motion helps the body’s momentum. The hands then remain where they are so they are ready in the streamline position to push off the wall.
The below video offers a good example of this process. Notice how the swimmer keeps his head down and his hands move back so he is already in a nice streamline position as he pushes off of the wall:
The streamlined position involves pushing off from the wall with the arms outstretched. Ideally with one hand on top of the other, upper arms tight against the ears, legs together and toes pointed straight back away from the body. They should not be pointing to the bottom of the pool. A good streamline will reduce drag and maximize the speed gained from the powerful leg push off the wall. This will be the fastest speed you attain during the length of the pool (aside from a dive) so it’s best to try and maintain it for as long as you can before you slow when you start to swim.
Many swimmers partially push off on one side, but to make life easier until you perfect your own style you can just roll straight over and push off on your back. The twisting onto your front can then take place during the push and glide making the movement easier to perfect.
The longer you take to somersault over, the more likely you are to sink lower in the water. As a result of this, when your legs finally get over they will be pushing from quite a deep position and you will likely need to come straight up for air, ruining the streamlined glide. Eventually you will want to push with your feet planted on the wall quite high up in order to help develop a shallow push and glide.
Here are some things to keep in mind:
- Avoid landing on the wall with the feet tight together. This creates a weak foundation from which to generate power.
- Don’t miss out on the free speed off the wall by rushing into your stroke too soon.
- As you land your feet, ideally your knees will be at a 90-degree angle. Less than 90 degrees leaves you too compact which will lengthen the time you spend in the turn.
- Be close enough to the wall so that when you land there is some bend at the knee. There will be no stored energy returned from a straight leg push off.
- Land the feet too deep on the wall or too near the surface and you will struggle to push off horizontally under the water.
- Go with the simpler “forward roll” style, which will leave you on your back, face up and ready to push off and twist during the push and glide. Adding the twist earlier in the turn (i.e. a straighter-legged pike) complicates things.
- Avoid lifting the head as the turn starts thinking that it will initiate the roll faster. All this does is sink the legs and slow the start of the turn.
- Try to breathe on your last stroke into the wall, otherwise due to a lack of air the push and glide off the wall will be compromised.
- The more speed you have heading into the wall, the easier the turn becomes to perform. It really is one of those leap of faith moments. The slower you approach, the harder it is generate the forces need to facilitate a good rotation.
- Remember your nose clip for those upside down moments, or learn how to exhale out of your nose during the turn.
Slowly introduce the flip turn into your training. Preferably in a quiet, empty lane attempting clockwise and anticlockwise swim lengths before you demo it to your teammates during a workout. The basics will come quickly, so work on perfecting those before you add the stress of performing it while in a busy lane. Take time with the process, and then enjoy the free speed and increased efficiency that proper flip turning can bring to your workouts.
A necessary part of recording and checking your progress is to test yourself on a regular basis with benchmark sets in the pool. Tests could include Timed swims, measuring stroke counts, taking Golf scores, working out your critical swim speed or performing a Step test. Parameters should be kept identical down to the smallest detail. Ideally perform the test at the same time of day, same length pool and have a similar warm-up before the set. Testing on a fairly regular basis should be a key part of your training. Many triathletes know their VO2 max, most would know their resting HR and average speeds for their 10mile bike TT or a 5K run. However, we should also be familiar with our best efforts in the pool.
Measuring these improvements allows us to rebalance the levels of drills and fitness sessions in an overall training plan. When technique measurements are improving then we maybe able to relax some of the pure drills sets and add fitness sessions. If the fitness benchmarks are not improving then I might suggest relaxing off the fitness sets and adding some more drills sets.
If you feel you have not been improving then recording and keeping a set of meaningful data is essential. Your comparisons need to be personal – not just comparing against others, which do not provide a real constant. The general speed of the group in your Triathlon or Masters swim session may have moved on massively and to still be ‘stuck’ in lane 1 is not a failing on your part.
Recording your own set of tests, taking your own measurements and charting them monthly or per training cycle needs to be done otherwise you will have no idea of how you are progressing. It is only this kind of strict and accurate measuring that can really gauge whether or not you are improving. Comparing one open-water swim to another or even the same course from year to year is of very little use other then to be a rough guide. Currents, weather and variations to the actual course layout will have the distance change significantly and the potential time taken to vary massively.
If after charting your progress for several months and you note you really are not improving then questions can be asked. If you can honestly say that you feel your technique is holding together then maybe it is time to check how hard are you working. If you can ‘hang on’ to an even stroke count throughout a 400m swim then that is a great step forwards. The next step is to have the control and enough feel for the water to swim the same number of strokes per length regardless of speed. A decent male adult competitive swimmer in a 25m pool will swim 13-15 strokes per length regardless of their speed. They will still swim the same distance per stroke. Inefficiency will allow the stroke count to increase, not more speed. A higher stroke count will rarely equate to more speed only more tiredness.
Good technique gets you so far and needs to be good before moving onto more serious fitness swim sessions. There comes a time though when you need to work hard as well. Not to the extent your technique falls apart but you should be getting out fairly tired after the appropriate sets swum at the appropriate intensity. Speak to your coach about some of the usual swim tests that could be incorporated into your swim training.
I have been fortunate enough to conduct a concentrated block of submerged filming recently of nearly 40 swimmers. When this happens patterns are easier to spot and it was easy to see how few managed to set a good arm position to assist propulsion when breathing. It really is a tough one to break unless you have had years of swim training as a youngster. Usually the arm pushes down to assist a lifting motion in order to help the head come up for air. A survival instinct no less, so it is logical and instinctive. For long distance FC this is not ideal as it strains the shoulder, impacts the neck, limits forward propulsion and as we know from a see saw, if one side goes up, the opposite end generally goes down.
If the arm sweeps wide to stabilise the head position as it lifts, we often see a wide kick created to help counter balance the off balance body position. Any excess in exposed surface area will increase your drag and slow you, make you work harder and need more air/energy.
A good swimming position would be to pivot at the elbow, turning it out keeping the hand quite central and turn the forearm to vertical early enhancing the surface area of the hand. You don’t just pull with the hand, use your vertical forearm. The fingertip to elbow position is now in a place it can be of help i.e. pushing water back towards the feet and not down to the bottom of the pool. Most can create this ‘ideal’ position when the head is in neutral i.e. not breathing.
Problems arise when the head turns to breathe. Ideally breathing should follow your rotation not initiate it via a straight arm push down. Pushing down bounces you along, wasting energy pushing you in a direction you do not want to go – UP. If the kick can assist your rotation and body position the shoulders should elevate without the arms involved – have a look at this drill –
Create the correct body position without the arms involved and then when you do reintroduce them they are no longer needed as stabilisers supporting an off balance body position – or being used incorrectly to generate your rotation. I refer to this as external rotation. Create your shoulder lifting rotation from the legs and hips and this is internal rotation –
I try to create the same angles and positions through my arms regardless of whether or not I am turning to breathe. Imagine wasting the ability to go forwards each time you breathed!! You are literally swimming single armed. Not easy when you tire and the kick, hip involvement and rotation start to suffer. At this point the window of opportunity to breathe narrows so we need to prop it up with the arm push down.
So the straight arm push down is guilty of keeping the front of the stroke up and the legs low, straining the shoulders&neck and at the least not pulling you forwards. Think about why this is important. Swimming can be described as how the hand holds water, anchoring in position, which should allow a streamlined body to pass over it without moving or slipping. Look at the relationship of the hand to the light on the side of the pool. Since we are in water we often forget how we actually travel in the water moving over quite stationary arms.
It is like the difference between running on a treadmill and running on a road, we should swim similar in principle to how we run on the road. Plant the foot and the body should go fwds. Leave air around the hand and we lose ‘hold’ so the hand slips under the body with no reward of going forwards. Push down and we don’t go forwards only upwards. Lead with the elbow, keep the forearm horizontal and again the arm can slip under the body with little forwards momentum.
Adding a central snorkel will be a great help as a first step towards breaking this habit as the head is kept still and better arm pathways can be worked on.
Learning to breathe to both sides will also be a major step forwards towards interrupting the stranglehold this bad habit has on your stroke. Switching breathing patterns too bilateral is a great step towards improving your symmetry. You do not have to breathe every 3rd stroke for this to work and on race day you might be working too hard to sustain this. In training, an easier option might be too try 2 breaths to the left then take 3 strokes to take you across to 2 breaths to the right would be enough to break the dominant habit of breathing to one side which encourages the straight arm push down. Attack this issue from all sides for best impact, snorkel, mixed breathing patterns, drills and improvements to rotation in an attempt to stop swimming single armed!
Some have asked for a handy central location from which to access the many articles and videos we have produced. Since the shift to a new website took away our video gallery temporarily I hope this helps in the meantime.
RACING, OPENWATER, TACTICS & WETSUITS
If you have taken a week or more out of the water over the holidays this first session back is going to feel clumsy. No swimmer at any level is going to feel great jumping back in. The water will make you feel uncomfortable and what is worse the mind will play tricks on you exaggerating how bad it all feels. We ran some experiments last year and filmed a lot of the JAN week 1 one2one lessons and showed the swimmers the footage. Most were surprised it was not as bad as they imagined. Be positive, swim a few shorter sessions, work on some drills before worrying about fitness. You will not have lost much if anything <if you kept up your bike and run.> I would take off those watches, don’t worry about distance or times just enjoy some relaxed easy swimming to shake out the cobwebs.
Run through this sequence with fins or just attempt a few of the drills movements off each wall for 10m or so before resuming full stroke FC for the rest of the length. Aim for 2-3 x 30min sessions to reacquire the feel of the water. Just keep an open mind about how bad it all feels, the mind wants you back on the sofa resting and still in Xmas mode, trust me it will not be as bad as you imagine! Enjoy.