A bit of a change of pace this morning at swim group. We had a guest coach come in, who happens to be the head coach of NYAC, so obviously he knows his stuff. Rather than doing a bunch of lengths, for the most part we sat and listened as he described how the freestyle stroke should be, and what we need to work on to get more out of our stroke. We did a few lengths to have our form watched, and I got a couple of tips that I think I'll be able to use. The main things I learned:
1. I need more rotation. I'm still too flat in the water, and I need to get closer to perpendicular.
2. I need to make sure I finish my stroke, because without it, I don't have enough rotation (see above).
3. There's a rhythm to the stroke that I need to work on, that involves different speeds and accelerations. When I run or cycle, there isn't the same issue, so it's a foreign feeling for me, but I need to change my timing somewhat. Part of this is spending longer on my side ("riding it out", as the coach told me), and snapping to the other side, instead of the metronomic movement I have now.
4. It gets very cold standing in the pool for long stretches if you're not swimming. *shiver*
So this really gets down to finishing my stroke, as I've been yelled at for over a year. That will be the main focus for the next few weeks, until I have it grooved.
Swim: w/u - 300 ez free
2x100 pull
100 ez non-free
Coaching (range)
4x50, 20"
Coaching (rhythm)
4x50, 20"
Coaching (rate)
4x50, 20"
Drills
2x50, 20"
Coaching (put it all together)
6x50, 20"
Total: 1600m
Weights:
Chaosbringer - 2x4/48
Deadlift - 3x12,12,12/175
Janda situp - 3x15,15,15
Chins - 3x8,8,8
Reverse flye/Lateral raise - 3x8,8,6/15
Reverse curl - 2x8,10/43
Diamond pushup - 2x15,17
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1 comment:
Swimming is all backwards.
Running and cycling: high cadence is the thing. Swimming? Fewer, stronger, strokes is better.
Running and cycling: smooth, symmetric motion. Swimming? I guess the motion is "piecewise smooth" but each of those pieces is performed with different speeds and forces.
The best advice I can give you is to watch some distance swimming races on TV. Listen to the rhythm of the strokes and play that rhythm in your head while you're swimming. Try to emulate it. One day it will click, and you'll wonder why you weren't doing it all along.
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