Archives for posts with tag: body rotation

We have the pool for 3 hours this week, as the juniors won’t be there, so both sessions will last an hour and a half.  The first session will be 7am till 8:30am and the second session will run from 8:30am to 10am.  The extra time gives us chance to do a bit more distance, fit in some technique work focusing on EVF and rotation, include a nice pull set and swim a few different strokes at the end for fun.

Also, we will be changing the times for all saturday swimming session from next week onwards.  We will be running two equal length sessions of 65 minutes each so finishing 5 minutes earlier at 9:10am.  This change has been prompted by the need to get the lane ropes out promptly by 10am for swimming lessons and the Juniors have been having to cut short their session by 5 minutes to do this.  Giving the juniors 5 extra minutes back each week and making the senior sessions equally balanced has been agreed to be the best solution solution all round for the club.

See you Saturday!

Rob

Photo by Tristan Colangelo on Unsplash

We have focused a lot on the catch over the last few weeks and I have seen some good improvements from many of you, especially in increased patience with the catch and avoiding wasted effort pushing down on the water.  I now want to focus on the transition to the power phase using rotation from your core – building on your patient catch.  The following video from Chloe Sutton is a good summary of what to think about and some drills we will be doing this week.

I’d like you to particularly focus on timing.  We will be doing the hip connector drill to help you focus on this.  We will also be doing quite a lot of work on the legs so really think about timing your kick to help with the rotation.  After the drills we will do an aerobic pyramid with some sprints to finish.

See you Saturday!

Rob

Most people have now pretty much finished their race seasons so we will be starting Winter training this week for most lanes.  However, I know quite a few lane 1 swimmers will be competing in the National Masters in late October so I will keep the faster sessions going for lane 1 until then.

The technique work for lanes 2, 3 and 4 will be starting with sideline kicking before going into an aerobic main set of 75s and 125s.  I would really like everyone to take their time over the drills and aim to swim them as comfortably and relaxed as possible.  The drills we are doing this week, and for most weeks, are best swum with your head down and breathing as little as possible.  You can only do this in a relaxed way if you are rested and take your time to have good enough rests after each 25.  So take your time, relax and try to take advantage of the time to work on a great high-elbow pull, with excellent early-vertical-forearm (EVF), and combine this with a rotation as you build through the drills.

The main set for lane 1 will with USRPT fast 50s – which is ideal 200m race pace training – so aim to swim all of them at your 200m race pace and miss some out as soon as you drop off this pace.

See you Saturday!

Rob

I will be away this week and Chrissie has very kindly offered to coach the second session while I am away.  We will be following a similar structure to the last couple of weeks with a pull set followed by a technique set and finishing with a mainly aerobic-based main set.

The technique set is moving beyond the sideline kick from the last two weeks into both Unco and Reverse Catch-up.  This means there is more to think about with both arms and legs moving at the same time.  The focus is the same, though, and I’d like you to think about high-elbow catch and pushing straight backwards (no cross-over under your body) as you use your strong core-driven rotation to finish each stroke.

The main set includes a little bit of kick and faster-paced swimming alongside the majority of steady-paced work.  Use the kick to focus on a strong core-driven kick from your buttocks.  For the faster-paced sections focus on getting a maximum speed for minimum effort (which you will get by keeping your high-elbow catch and strong core-driven rotation).

Have a good session and see you next week!

Rob

This week we will be continuing work on front crawl body position and rotation by doing some single-arm drill, also called the Unco drill (short for uncoordinated) by some.  Essentially it is just single-arm front crawl but with the non-moving arm held down by your side rather than out in front.  This allows you to do more of a rotation of your body position than if your other arm was in front.  There is a good description of it on the Swim Smooth website here if you would like to learn more about it.

The thing I would like to to focus on is really trying to make sure you do a full 180 degree rotation of your body on each stroke, so really over-emphasizing body rotation beyond normal.  If you are pulling with your right arm then during the pull your body should be facing the left-handside of the pool with your left shoulder out of the water.  However, once the pull is completed you should then rotate fully to face the right-handside of the pool for the recovery (but with your head facing down all the time except for breathing!)  The pictures on the Swim Smooth website should help you see the minimum amount of body rotation I would like to see you try and achieve.  Then, when we go back to normal swimming, really try and keep that rotation going and you should really feel the benefit with a longer and stronger stroke.

See you Saturday,

Rob

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