Archives for posts with tag: core rotation

Well done for your efforts last week working on rotation and especially hip connection.  We are going to do a bit more work on that this week to give you more chance to practise this so the theme for this week is hip-connection.

One thing to be aware of when thinking about rotation is avoiding over rotation and also avoiding over reaching, which is something I do see sometimes on Saturday.  A recent video from Brenton Ford at Effortless Swimming talks about this, and how to correct it, and I would recommend watching it here:

We will be doing some of the drills from last week – prone kick with rotation and hip-connector – as well as one of the  drills from Chloe Sutton’s video we didn’t do which is power rotation with kick board, so watch the video from last week if you need a reminder about this.  But in all the swims this week – technique set, main set and subset – please focus on hip-connector timing.  Engage your core and start your rotation as you start the catch of each stroke.  And please do use your kick timed with this hip-connector rotation to help – even when doing the pull set.

See you Saturday!

Rob

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

We are going to keep the technique work going throughout January, as we did last year, before we start the build towards more race pace swimming from February onwards.  And for January the focus is going to continue to be on the underwater part of the pull by focusing on connecting your catch, with good EVF, to the powerful push part of the underwater pull.

This week I would like you to focus on your posture and shoulder position.  This should help you get more power in each stroke.  To illustrate the point I have a videos and two pictures to illustrate the point.The video here is from Brenton Ford at Effortless Swimming that illustrates the difference in strength possible with a good posture.  To focus on posture this week I would like you to think about keeping your shoulders forward and near your face during the pull.  You can see the difference between a poor and good shoulder position  in the photos below.

These photos are from Sheila Taormina’s excellent Swim Speed Secrets book and show Jack maintaining a high and forward shoulder position which helps engage his strongest muscles for a powerful pull, and also helps keep a vertical forearm for longer through the pull.  The drills we will be doing this week will help you focus on this.  Please work on your shoulder position during both the drill and main set and see if you can feel the difference in power connecting your catch to the powerful back-end of your underwater pull.

We will stick with the usual pattern of doing time trials every 2 months – on the last Saturday of the month – and the next time trials will be at the end of January.  We won’t be doing any speed work before then so any improvement in your performance is most likely to come from technique. So please focus on your technique over the next few weeks by getting a good lever, with an early vertical forearm, to push yourself forward using a strong core rotation all controlled with shoulders near your chin.

See you Saturday,

Rob

Well done for your efforts on the core rotation drills last week.  I know they are tricky but I am hoping you felt the progression, as several of you did say you did.  I really do think it is an important area of the stroke that many of us can get some good improvement from.  We have done a lot of work on EVF but an EVF position is only really effective if you use it to apply the power effectively during the push phase of your underwater pull.  And engaging your core and lats is a great way to do this.  Try and think about using your core to push the water straight backwards.  But don’t rush it.  Try and squeeze yourself past a fixed point in the water so it is a gradual acceleration all the way through your underwater stroke.

This week we will be doing some more core rotation drills from the Chloe Sutton video in a similar progression to last week.  So please watch the video again below and check out the prone kick with rotation, hip-connector drill and power rotation with kickboard.

Next week is the Christmas Swim where we will be pulling together what we have been working on for the last few months together with a few Christmas surprises!

See you Saturday,

Rob

Good work last week on the drills focusing on EVF and the transition into the powerful push-phase of the underwater stroke where you get the majority of your propulsion.  The push phase is the what we are going to focus on throughout December leading up to the Christmas Swim.  So this week we are going to work on using your core to help with that push phase using some of the core rotation drills from Chloe Sutton.  We are going to be doing the prone kick with rotation, hip-connector drill and support single-arm freestyle drills from Chloe’s video, which you can see here:

After the drills we will be doing a Pyramid main set where I would like you to focus on keeping the powerful core driven push throughout the main set.  If you get this right it should feel easy as it will be using your powerful lats and core to generate your speed rather than your shoulders.

See you Saturday!

Rob

As mentioned last week, it’s time to celebrate the end of the triathlon season (for most of us) with our 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

 

Photo by Guy Roberts on Unsplash

Good work last week on our tough set of the prime 100s.  That was the longest main set we have done so far in 2018 and with some of the shortest turnaround times.  If you didn’t manage the vary the pace of CSS +/- 2 s through all of the set don’t worry – it takes a few attempts to be able to pace that sort of set correctly all the way throughout the set.  Something to work on next time we do it!

I want to continue the theme this week of searching for “easy speed” by working on your core rotation.  Your core provides great power to your stroke, for little effort, when you get the timing right.  So we will be doing some of the “hip-connector” and “power rotation” drills we have done before (see here for a reminder).  Then we will go into the ratchet set as the main set, with shortening turnaround times, to give you a chance to practise your core rotation in search of the “easy speed” to help make all of the turnaround times.

See you Saturday!

Rob

%d bloggers like this: