Saturday, June 6, 2015

Reduce that drag!

This week coach Mike worked with the Masters group on perfecting our stroke by enlightening us on how we can reduce drag and become a more efficient swimmer.   Every swimmer has different mechanics in their technique that works for them but may not work for someone else, which is why all swimmers will have a stroke that is unique for them. Keeping that in mind, we need to account for variations in strength, body shape, ability to feel the water etc. Granted, the drill that I will describe that Mike had us do was very useful, and a good point was being emphasized as to the importance of keeping a high elbow under the water during the pull phase of the stroke. 

The learning criteria for most things in life takes practice, focus, awareness, patience, concentration, and repetition!   Skills can be learned, but habits are formed by the individual that has the attitude to do so. 

Here's the drill:
While wearing snorkel and fins. Swim a 25 with your left arm next to  your ear (hand over head) and place the other arm perpendicular to the water surface, with fingers point to the bottom of the pool, palm facing feet, arm is completely straight!  Now swim with strong kick to the other end, and reverse the arms and kick back. Keep arms in the assigned position the entire 25 yards.  Now what did you feel?    Resistance in the arm that was below the surface. 

Do the same drill, but this time, the arm that is under water, will be bent at 90 degrees at the elbow and the upper arm is on the surface of the water, making an 'L' with your arm. 

What do you feel?  Less resistance.   There you go...his point was, less drag with a high elbow, rather than pulling with straight arms under water. 

Thursday - Saturday Practices:


SKIPS by 200 (swim, kick, IM, Pull, swim)

10 x 50 @ 1:00
Drill/Swim by 25
1. catch skull (kind of like doggie paddle)
2. human stroke (swim with recovery arm under water)
3. Tarzan (head up)
4. Right arm/8 left arm
9. see above (arm straight)
10. see above (arm bent)

4 x 25 variables @ :40
build/blast/easy/fast (one of each)

3 x
3 x 100 @ 1:30
(25 FAST!/75 build)

1 x 300 pull w/ paddles @ 4:00

4 x 50 @ 1:00
breath 5/7/5/9 by 50 and descend 1-4

200 warm down

6/5/15 with coach Kevin (he was a little late to practice, but we'll let it slid this time :-)(I was going to volunteer to run the work and planned to start with 16 x 50 (swim/stroke), very similar to what he had us do. Good minds think alike! LOL!)

Choice 500-1000

Pre Set:
12 x 75 @ 1:20
50 free/25 stroke

3 x 
12 x 25 (4x25)x3 (drill/drill/build/no breath)
200 Broken (50 rest :10/100 rest :10/50)

Warm down

6/6/15 LCM with Coach Jenna

300 swim/200 kick/200 pull

Main: (Ladder)
100 pull strong
4 x 50  (fly/fins) @ 1:00
200 pull strong
4 x 50 back @ 1:00
300 pull strong
4 x 50 breast @ 1:00
400 pull strong
4 x 50 free @ 1:00
400 pull strong
4 x 50 free breath 5 or 7
300 pull strong
4 x 50 free breath 5 or 7
200 pull strong
4 x 50 free breath 5 or 7
100 pull strong
4 x 50 free breath 5 or 7

Cool 100

Happy Laps!

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