Swim II, Spring 2013, Class 3

Swim II

Class 3

This week we began work setting up in the proper side-lying position to make the best catch. For the past two weeks the focus has been to slow the front end of the stroke to eliminate any push downward that can move our body out of its position at the surface. Once the side position is learned, the catch becomes a powerful set up for anchoring your arm in the water so your body can move over it.

The ideal position is with the forearm/hand set up vertically in the water, near the centerline of the body, early in the stroke, and then pull against it to move forward – like a paddle set down in the water. For this to happen, the elbow must be facing to the side at extension. For this elbow position to be possible, the armpit and palm must face down. The body is a machine with joints and a range of motion. They must be organized properly to allow the desired movement patterns.

Warm-up (200):

100 easy free

100 as 25 kick / 25 swim

Drill Set (500):

Do this set twice through in order to practice everything more than once. Another good practice is to drill down the pool and swim back with a skill focus. Either way, 500-1000yd of varied practice will make a tremendous difference.

Side Kick (100yd) – one arm is out front for 25yd and then switch to the other for the return trip. Palm flat, armpit facing down, head down, body rotated up as much as possible without changing the first three points.

Side Kick Switch (100yd) –

Note: Make sure your head stays still through the switch from one side to the other, as if it’s on a skewer.

Do 10 kicks in the Side Kick position (head down), then begin to recover the arm from your side. As it passes your head, begin to pull through with the extended arm, take a breath and get your head down, ending in the Side Kick position on the other side. 10 more kicks and then switch again.

Swim “The Rails” (50yd) – focus on landing in perfect side kick position every stroke. Imagine there are a set of rails beneath you, about a foot apart, and that the length of your arm, the side of your body, and your leg must land on one rail before every stroke. Breathe every 3-5 strokes so you can feel it on both sides.

Main Set (900):

3x (100 easy/5sec rest/100 moderate/5sec rest/100 fast/30sec rest)

This is the same format as last week, but now with a different focus as follows:

100 easy – Swim “The Rails”, landing in perfect side position every stroke, and stretching into it

100 mod – After landing on the rail, let your extended arm fall slowly into the catch position

100 fast – After making a good catch, accelerate your pull backward

Acceleration is critical. If you pull back with constant velocity, you will swim slowly. The stroke moves from slow out front to fast at the finish.

Cool Down (100):

100 easy swim

Swim II, Spring 2013, Class 2

Swim II

Class 2

This week we took what we learned about the catch phase of the stroke and applied it in a longer set.

When working on the arm stroke it is CRUCIAL l that you are in the proper position before you begin that motion. That means being on your side at a 45-60deg angle (for most people, including Olympians), fully extended and NARROW, GLUED to the surface. If you don’t make it here, you will create resistance and have a tougher time making a good catch.

Also check out the separate post on the kick and catch, aptly titled:
Freestyle Stroke: Kick & Catch
Here you can see a breakdown of each, frame by frame.

 

Here’s the workout:

Warm-up:

200 easy swim

200 kick 25/swim 25

Drill Set:

150yd - 25yd drill / 25yd swim

Prone Forward Sculling – sets up and strengthens proper elbow, shoulder, hand position

Face down in the water, kicking lightly to keep legs at the surface. Shrug shoulders forward so that elbows end up even with your temples. Hands are under the elbows. Scull with small motions like “figure eights”. See the end of the post for a couple video links to give you a visual.

Swim – after you reach forward on your side, let your arm fall slowly into the catch position, the position you were just practicing with forward sculling. Only after you let it drop substantially do you apply pressure. For many people it will feel like you’re using the back half of the stroke, but in reality you’re just NOT applying force for the front one-third – like the pros.

150yd - 25yd drill / 25yd swim

Side Forward Sculling – a position even closer to that experienced when swimming

Your body is angled at about 45-60deg with your head facing down. Your lower arm sculls and your upper arm lies flat against your side. You should be able to watch your extended arm sculling, elbow high, with hand below it facing backward. Your side-lying arm should be breaking the surface from shoulder to hand.

Swim – now you’ll fine-tune things by duplicating the side forward sculling position in your swim stroke. Make sure you rotate the full 45-60deg each stroke, not just on your breathing side. Once you extend on your side, stay rotated, and drop your arm slowly into the catch position. Then give it a strong pull and rotate through to the other side.

Main Set:

3x 300yd “broken” swims

100yd – swim easily, making a slow catch, feeling your body glide across the surface

Rest 5sec , or a couple deep breaths

100yd – swim at a moderate pace, focusing on rotating fully to both sides, especially after you breathe

100yd – swim at a fast pace. You’ll rotate more quickly into the extended position, and then focus on letting your hand angle down and guide your forearm quickly into the vertical position

Note: continue to look for the feeling that you’re “on top of the water”. When you drop the hand and forearm down slowly, you can feel the water running along the underside of your arm all the way up past your armpit. It’s as if there’s a barrel of water you’ve reached over and now you’re using its weight to pull yourself past.

Cool Down:

100 easy swimming or kicking

Total 1700yd

Swim II, Spring 2013, Class 1

Swim II

Class 1

This week we went to work on the arm stroke in a way that links it to body position. It is often forgotten that how you pull, the direction in which you apply force – up, down, backward, sideways, at angles – move your body in the opposite direction. You want to apply force backward to move your body forward. Ideally, you want to time it so well that your arm doesn’t move backward at all, but stays in one position – anchored – in the water.

You want your body to move over your anchored arm vs. pulling your arm backward through the water.

Warm-up:

200 easy swim

200 kick 25/swim 25

Drill Set:

100-150yd

Prone Forward Sculling – sets up and strengthens proper elbow, shoulder, hand position

Face down in the water, kicking lightly to keep legs at the surface. Shrug shoulders forward so that elbows end up even with your temples. Hands are under the elbows. Scull with small motions like “figure eights”. See the end of the post for a couple video links to give you a visual.

200yd

Swim – allow your hand/forearm to drop effortlessly down into the catch position before pulling

You’ll move from extended and narrow, to an arm position similar to a forward scull, before applying force. It’s gentle out front.

100-150yd

Side Forward Sculling – a position even closer to that experienced when swimming

Your body is angled at about 45-60deg with your head facing down. Your lower arm sculls and your upper arm lies flat against your side. You should be able to watch your extended arm sculling, elbow high, with hand below it facing backward. Your side-lying arm should be breaking the surface from shoulder to hand.

200yd

Swim – get on top of the water

When you drop the hand and forearm down slowly, you can feel the water running along the underside of your arm all the way up past your armpit. It’s as if there’s a barrel of water you’ve reached over and now you’re using its weight to pull yourself past.

Pacing Set:

8x50, 10sec rest

Start very slow, with every stroke taking a long time. With each succeeding fifty, add a tiny bit more effort. You’ll move from slow to moderately hard over the 400yd.

Cool Down:

200 easy swimming or kicking

Total 1600-1700yd

http://www.youtube.com/watch?v=3WYyowAvb5U

This is a good demo of why you always want your palms facing backward vs. down. It is different (not better or worse) from the head down version we worked on. His arms/hands are angled at about 30-45deg in order to produce down force to keep his head up. Your hand/forearms will be vertical and in front of your head.

http://www.youtube.com/watch?v=2CHt4J6nJvo

A good primer on sculling. At 3:00 she moves to a face down position and you can see her turn down force to back force that moves her forward. This is slightly different from the “elbows forward” front scull I usually teach that puts the arm in the beginning catch position. All this swimmer would need to do is shrug their shoulders forward and get their elbows and hands about even with the top of their head.