Archives for category: Technique

This week with will be continuing with the same theme of high-elbow and rotation from your core.  We will be doing similar drills – sideline kicking and Unco – as well as a mix of pull and swim sets.  So please focus your efforts in all of the sets on a good technique, as follows:

  • In the pull set take advantage of the slower arm speed and higher resistance of swimming with paddles to focus on levering yourself past a fixed point in the water using your core.
  • In technique subset focus on the basics of high-elbow catch and rotation.
  • In the main set focus on maintaining the benefits of your good technique on every repetition throughout the set as you being to tire.

We will also be doing a bit more kick in this session and all the sessions building up to Christmas.  Kick is good for working on your core fitness so focus on really kicking with straight legs from your glutes and core.

See you tomorrow!

Rob

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Well done to everyone who braved the high chlorine levels on Friday and Saturday last week to attempt some of the challenge swim at least.  The Duty Manager was very apologetic and did everything he could to reduce it with extra water and opening the door, with all the chemicals turned off, but it took a long time to even out.  The good news is that the water quality was so much better on Tuesday so hopefully it will remain so.

This week we will be starting more technique work and steadier-paced swimming in the Winter training leading up to Christmas.  There are lots of things to look forward to in this period, such as time trials, some fun new drills and video analysis, but we are going to start with some simple sideline kicking drills this week.  I would really like you to think about three main things when doing this:

  1. Really engaging your core muscles to hold a good straight body position
  2. Making sure your lead arm always has your palm facing down and your elbow higher than your hand, ready to start a high-elbow pull
  3. Keeping your head looking down (only looking slightly forward to check your high-elbow) and only moving when you turn for a quick breath

After the technique set the most important thing to do is to try and keep what you have been practising on the drills throughout the main set and beyond.  Think “technique” on the first length of each rep and keep it going.

See you Saturday!

Rob

It’s the end of the main triathlon season now for most of us (unless your name is Don and you are Kona bound) so it’s time to celebrate with a special swimming session.  The Juniors will be at Thetford so we have the pool for 3 hours meaning we can do our favourite long set of 100s.

We will be doing two 1.5 hour sessions from 7am till 8:30am and 8:30am till 10am.  We will be doing a long set of 100s in both sessions giving you the opportunity in each session to do 5km in lane 1, 4.5km in lane 2, 4km in lane 3 and 3.5km in lane 4.  Or why not double up for a really monster set of distance training!?

Three things I’d like you to do on Saturday, please:

  1. Bring a drink and appropriate nutrition for the length of set you are planning to tackle.
  2. Focus on efficiency in your stroke and good technique – especially maintaining a high elbow catch with core rotation to finish each stroke strongly – when you are starting to fatigue.
  3. Enjoy both the personal challenge and sharing it with everyone else in your lane, too.

See you Saturday,

Rob

I hope you were all as impressed as I was by all the action in Rotterdam last week – from both the Elites, Age Groupers, Para and especially members of our club that raced and Don has recently written about.  Inspired by their efforts I thought it was only fitting to do a set this week like the training they do themselves.  So we will be doing the Brownlee main set of progressively-paced 100s that we have done before.  This time, however, we will be making them 1-3 progressive, rather than 1-5 progressive as we usually do, to make it more of an action-packed set like the action we saw on from Rotterdam last week!

In the technique subset we will be doing some head-up front crawl and straight-arm recovery front crawl to help you focus on getting your stroke high for the main set.  Really think about a getting a quick catch when doing this – keeping it short and fast at the front of the stroke.  Then keep this going with a nice quick catch when you get into the full stroke swimming.

See you tomorrow,

Rob

Well done doing the fast 200s we did last week.  I saw a lot of effort put into them and hopefully it was a good chance to learn a bit about what a fast pace feels like and what is sustainable, even with a 4 min rest.

This week is a much steadier session and a chance to think about high-elbow catch as well as some aerobic swims.  It will also be a 1 hour session again for the 8am session to give the Juniors time for the final set of time trials this year.  With the club Aquathlon for many of you on Sunday the gentler-paced swimming this will be a good chance to slow things down a bit and lock in a bit better technique ahead of Sunday.  We will be doing some of the Chloe Sutton drills with counting 1-2-3 to really give yourselves time to think about the high-elbow catch position.  Look at the two drills starting at 6 minutes into the Chloe Sutton video if you want a reminder!

See you Saturday,

Rob

220 Magazine tweeted this week with a link to one of their older articles by Darren Smith about the importance of using your core in swimming (with some good tips that are worth re-reading).  I’ve spoken about this before in a previous post Cutting to the Core and thought it would be a good time to focus on this again.

Using your core is only really effective if you have a good anchor with a high-elbow catch but once you have that high-elbow a strong rotation from your core can make a massive difference in the power you can generate for much less effort.  So this week we will be some more work to focus on the your core by doing some of the drills Chloe Sutton recommended so please do watch her video again here and especially the hip-connector drill, which we haven’t done before.

After the drills we will be doing the ratchet set.  This type of set is a great one to allow you to practise using your core in the first half of the set, swimming with maximal efficiency, so saving some energy for the tighter turnaround times at the end!

See you Saturday!

Rob

Well done to everyone for your efforts last week during the longer sessions.  And special kudos to Alex, Simon and Edda who did a the full 3 hours (I hope I didn’t miss anyone else that did the full monty)!  This week is back to normal with our 7-8 and 8-9:15am sessions and we will be doing some aerobic paced 150s as the main set.

For technique this week we will be working on stroke rate after several weeks of focusing on the high-elbow underwater pull with a pause.  This is especially important when swimming in open water where a slightly higher stroke rate, and straighter-arm recovery, is often more effective (and efficient) to help overcome the additional resistance in the shoulders from the wetsuit.  So this week there will be a chance to practice it in the pool with some head-up front crawl and straight-arm recovery drills.  Try and do these drills to increase the stroke rate above the water (and not worrying about how pretty or careful your hand-entry is) but keeping that good high-elbow underwater pull we have been working on over the last few weeks.

See you tomorrow,

Rob

This week we have the pool for 3 hours so will be doing two 1.5 hour sessions from 7am till 8:30am and 8:30am till 10am.  We will be doing a long set of 100s in both sessions giving you the opportunity in each session to do 5km in lane 1, 4.5km in lane 2, 4km in lane 3 and 3.5km in lane 4.  Or why not double up for a really monster set of distance training!?

Three things I’d like you to do tomorrow, please:

  1. Bring a drink and appropriate nutrition for the length of set you are planning to tackle.
  2. Focus on efficiency in your stroke and good technique – especially maintaining the high elbow catch – when you are starting to fatigue.
  3. Enjoy both the personal challenge and sharing it with everyone else in your lane, too.

See you tomorrow,

Rob

 

Well done for all your efforts last week on the USRPT 50s.  It was good to see some good times from those pushing the pace and also some great consistency from those swimming at a more comfortable pace in preparation for racing on Sunday.

This week we will keep pushing the pace with some fast 100s.  I’d like you to aim to swim them at double your USRPT 50 pace plus 3-5 seconds.  So, if you were swimming each 50 last week in 50 seconds, I’d like you to aim for 1:43-1:45 for each 100 this week.  There will be a reasonable amount of rest plus a few Brucey Bonus rests to ensure you can keep the pace high.  To help keep the pace going throughout the 100 please focus on the second half of each 100 and think about the “Hinge” (2) of your 1-2-3 on each stroke to ensure you are maintaining your strong catch.

See you Saturday,

Rob

Well done for all of your efforts over the last two weeks.  You have completed two of probably our most intense sessions, on some very tight turnarounds, with the Ratchet Set and Post-Easter Swim.  We are going to take it a bit easier this week to give you a chance to think about the high-elbow catch.  Simon shared with me a video of a great underwater shot of one of the world’s leading 1,500m swimmers demonstrating this and you can see it here.

To help practice this we will be doing some more of the drills Chloe Sutton demonstrated that I posted a few weeks ago with special emphasis on counting 1 – reach, 2 – hinge, 3 – push with each stroke.  If you need a reminder please see my previous post on this.

See you Saturday!

Rob

 

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