Archives for posts with tag: straight-arm recovery

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

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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

The main theme for this month is all going to be about stroke rate as we build towards the next set of time trials at the end of the month (see my previous post about stroke rate).  So the aim is keeping that beautiful high-elbow pull we’ve been working on before Christmas and increasing the stroke rate to something closer to race pace.

For those of you at Tim’s session this Thursday morning we did some excellent work on this with the fast first 8 strokes of each 50 in the first set.  On Saturday we will be doing some more work on this with some head-up frontcrawl, straight-arm recovery and golf stroke.  Key things I’d like you to think about on each of these are:

  • Do short-fast strokes when doing head-up front crawl and kick your legs strongly to help keep them afloat.  A slow, long stroke is really hard with your head up.
  • On straight-arm recovery let your hands splash into the water quickly, as they will want to do if you’ve kept them straight and high during the recovery, before you do your usual high-elbow underwater pull.
  • For golf stroke remember to add your time to your stroke count for each 50 to determine your golf stroke.  Try to reduce your golf stroke by increasing your stroke rate to swim faster while keeping your stroke count pretty similar.

See you Saturday!

Rob

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