When I grew up no-one talked about using your core but now it is widely accepted to be a really important part of your strength and conditioning for many sports, and especially in triathlon.  I will be honest that I’ve struggled to find a good way of working on your core for front crawl but one of Chloe Sutton’s recent videos, shown below, is one of the best I have come across and I would strongly recommend watching it here:

I have been trying to improve engaging my core in my own swimming recently and I must admit that although it has felt like quite a subtle effect I do think it has made me more efficient and less reliant on arm and shoulder muscles for the power at the back-end of my stroke.  And I have been swimming pretty quickly recently, off very little swimming training, so although it is difficult to pin it exclusively on improvements in my core I am happy enough to recommend giving it a try and seeing if it could work for some of you, too.  So this week we will be doing three of the drills that Chloe talks about in her video:

  • Stabilized single-arm front crawl, which we have done before and is single-arm with the stationary arm on a kick-board
  • Unco, which Chloe calls One Arm with Rotation, and
  • Power Rotation with Kickboard, where you swim using a kick-board between your legs instead of a pull buoy

In all of these drills I think it is best to focus on engaging your core and using it to rotate your hips in the back half of your stroke once you have got into the high-elbow catch.  And as I always say with drills, the most important thing is taking the focus on your core from the drill set into the main set, which will this week see the return of the ratchet set.  The ratchet set always looks scary when you look at the final set of turnaround times but that is the whole idea.  It is a challenge.  And as part of a challenge I would expect many of you not to make the final set of turnaround time and so be swimming continuously.  Don’t panic – keep calm and relax in the first half, engage your core, and see how far you can get through the set before it turns into a continuous swim

See you Saturday!

Rob

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