Swimming with an ankle band

[SharkFM]

Just a few notes about positioning in the water, and using the band.

> If you can raise your arms relative to your head, your feet (legs) rise to the surface. Just a fact of weight balance. this is probably what using the band is grooving out.
> Any positional changes that need to come as a result of forward propulsion is a sign of increased drag. ie if you have to be moving to keep your legs up then lift=drag.

I know a guy that swims most of his workout with a pull buoy and bands. He's been swimming for quite a long time like this. But you can't swim races like this nor would you want to. I figure ultimately you need to train the legs & kick to work in conjunction with the stroke and be streamlined at that. Not sure it will make you fastest in the long term & I've heard over works the shoulders (= imbalance)

[cottmiler]

Working on one arm drills today (with ankle band) and found that I was faster with the left arm pulling than the right! This is surprising since historically it's always been the other way around.

Anyhow that developed into a different drill which is nice and demanding and that is to do two right arm pulls, then two left arm pulls , then two right, two left etc.. I would breathe on one of the two pulls, each side.

This was a good drill because I needed to be able to change very rapidly from one side pull to the other side and to maintain steam-lining. The more laps I did, the better it became.

[SharkFM]

because of this thread (and my splaying legs) I made a band and started using it. Just floating at first then super slo mo into forward propulsion. Then I got into what I call "flying angels" and it's addictive.

Symmetrical forward propulsion using oscillation/frequency resonance, mass transfer initiated by the arms, and a natural sort of dolphin/body kick to help things along. breathing is easy - one side or the other not a problem it occurs within the movement. the need for air is little because there is not much movement required to hove through the water, arms are mostly straight so there is not a defined pulling action although that can be added timed with the frequency of the weight transfer. It really feels like flight, I was out there in the dark last night it's so much fun to get it going - but tricky for me at this point.

A key element in the timing is that in the stroke both arms (at a key point) must be appear forward of the head, otherwise the mass balance is off and the legs will drop.

Now if you look at Sunn's stroke - the above is what he does over the other swimmers in the races I've seen on u-tube. Sunn Yang uses what I would call stroke resonance and a timed body kick to create forward propulsion with essentially almost free energy. It's like tuning an instrument, or even the way engines (intake and exhaust systems) are tuned for greater horsepower by using resonance. It's a very powerful concept.

This is the reason I think bands are good, and also fly is good for freestyle as well - it teaches swimmers to harness the resonance. You guys might call it feel of the water, and that is true. And you see a swimmer that moves like a water animal, and looks beast then they've got it.

[cottmiler]

SharkFM ,
Your post on "flying angels" and the outer space-like sketches on another thread (Sun Yang 1500 stroke analysis) are really intriguing and the experience seems to be worth trying!

[SolarEnergy]

because of this thread (and my splaying legs) I made a band and started using it. Just floating at first then super slo mo into forward propulsion. Then I got into what I call "flying angels" and it's addictive.

Symmetrical forward propulsion using oscillation/frequency resonance, mass transfer initiated by the arms, and a natural sort of dolphin/body kick to help things along. breathing is easy - one side or the other not a problem it occurs within the movement. the need for air is little because there is not much movement required to hove through the water, arms are mostly straight so there is not a defined pulling action although that can be added timed with the frequency of the weight transfer. It really feels like flight, I was out there in the dark last night it's so much fun to get it going - but tricky for me at this point.

A key element in the timing is that in the stroke both arms (at a key point) must be appear forward of the head, otherwise the mass balance is off and the legs will drop.

Now if you look at Sunn's stroke - the above is what he does over the other swimmers in the races I've seen on u-tube. Sunn Yang uses what I would call stroke resonance and a timed body kick to create forward propulsion with essentially almost free energy. It's like tuning an instrument, or even the way engines (intake and exhaust systems) are tuned for greater horsepower by using resonance. It's a very powerful concept.

This is the reason I think bands are good, and also fly is good for freestyle as well - it teaches swimmers to harness the resonance. You guys might call it feel of the water, and that is true. And you see a swimmer that moves like a water animal, and looks beast then they've got it.

This is serious analysis, weight shifts, micro correction, a foot that is geared toward evacuating water backward at the right moment. Not totally organized, but more of a random thing that works in harmony with *the flow*.

[Dazzer]

That is, pick a drill that has no negative side effects, and perform *massive* volumes at it. The little bit of this, little bit of that approach, I stopped believing in this ages ago already.

I am intrigued by this statement in conjunction with a swim programme that incorporates a number of drills. Don't get me wrong, I am not critisising the point being made (I acknowledge it).

Just had a serious op on my left knee (years of abuse have finally taken its toll!) However, once I can start exercising again, the pool is the obvious place to start (with conviction).

Just before my op, I had a quick video analysis (not SS ) and was dismayed to see how my legs were a lot lower in the water than I imagined (not terribly low but enough to give unwanted drag). Actually, the problem was excessive knee bed as opposed to low legs - my hips are high and my heels clip the surface - but I was given a few drills and practiced them at the time and they appeared to work, however, the band seems to be the way forward to strengthen the core anyway.

I remember many years ago when I used a band with pullbouy - speed never really suffered that much, but it wasn't until I got into Mr. Smooth that I realised DRAG was the reason, it's the same as using a wet-suit, you can just trail your legs behind you.

So, am I reading these threads correctly when it's ankle band for every session? ....and I assume WITHOUT pullbouy.

[cottmiler]

Absolutely correct!

Since 22nd May 2012 I have swum only with an ankle band and done 80k. Last week was my best week with 7.35k swum.

Yesterday I did a few of my 30.5m laps in 29 secs which is the best time I was able to do without an ankle band before May, so I believe that I am much stronger and with better arm action and body positioning.

I can "happily" swim 500m non-stop now yet when I started in May, I couldn't drag my sea anchor of a body to the end of the pool, using the ankle band.

It took me 13k before I could swim 2 laps (61m) non-stop with ankle band.

(Just in case you didn't know, I did a couple of 1600m sea swims over Christmas with times between 30 and 40 mins, so I can vaguely swim. I just want to get stronger and faster. Age 64)

[Dazzer]

Cottmiler, well done for your guts and drive. You are obviously very pleased with your personal progress and overall strength improvements

Yep, all we want to do is swim faster with less perceived effort and look good while we are doing it. That means hard work, concentration and dedication.

I'll be with you soon! (in mind...)

[SolarEnergy]

That statement which raised your attention expresses an opinion that I've gotten over the years, applying to various contexts and scenarios.

Take for instance age group/club swimming. Often some kids end up injured. They still need to show up to training. We've often noticed that a strong focus on leg kick drill only (given an injury at the upper body) would translate in the end in massive improvements once the injury healed and that the swimmer gets back to full development. In such a cas, my only conclusion is that it would have been good to perform enough of this sort of work at the first place, and not wait for an injury to randomly show us the way. It's a shame I know, but I've seen it really often. This applies to swimmers of a fairly good level here.

Closer to our reality as adults who're trying to untie some swim mysteries, in the U where I used to work, they'd organize semi-annual 1-2-3-4-5k long swims. Simple formula, volunteers would count their lengths. The participants would be anyone taking a swim class in this university. Some belonging to Swim Class Level 2 (fairly early stages) would commit to perpetual swimming for the first time or their lives. They would typically report massive improvements to their stroke.

I'm a tri coach, used to welcome talented swimmers/cyclists and turn them into swimmers. And this's been my approach from day one really, ie pick a few drills, the most important for them, and get them to perform *massive* volumes at these.

In 2011, I lunged a concept which is half swim seminar half training session (it spans over a day), and so this principle has became the main component by which my concept distinguishes from most others. Expect to perform at least 800m of single arm drill, and 800-1000 of band around drill.

[Gregos]

I have found reading this entire thread fascinating. Thank you Cottmiller for such clear documentation of your journey with this ankle band approach.

I am left with 3 questions though.....

1. When is the right time to consider training with an ankle band?
2. Is there a time when you should cease using it?
3. Are there any negatives to this tool? (I am a pool swimmer only. I have read some articles for triathletes that suggest you don't need to work on leg propulsion, but what about for the pool?)

Thanks

[Dazzer]

I have found reading this entire thread fascinating. Thank you Cottmiller for such clear documentation of your journey with this ankle band approach.

I am left with 3 questions though.....

1. When is the right time to consider training with an ankle band?
2. Is there a time when you should cease using it?
3. Are there any negatives to this tool? (I am a pool swimmer only. I have read some articles for triathletes that suggest you don't need to work on leg propulsion, but what about for the pool?)

Thanks

Hi Gregos

My opinion....

The right time is as soon as you can. However, remember it's tough and you will most likely feel as though it's an impossible task and probably almost drown It is for this reason that you may not want to attempt it until you have reasonable swim strength / fitness and feel at ease (in your mind) when you are struggling physically in the water. The point is that it focuses your efforts on your arm technique and ensuring you pull through the water effectively. Fail and you will sink

Based on the previous posts, stick with it for a good 20k. Certainly don't take it off until you feel comfortable and strong in the water.

Negatives - you may almost drown in the early stages or find yourself with a weak disposition and give up.

(Please not answers 1 and 2 are with humour!)

Good luck. I will keep you all posted of my progress once I am allowed to exercise again!

[cottmiler]

Dazzer gives excellent advice here.

Mrs Cottmiler is still at the stage of doing only 4 or 6 laps in a session with ankle band and really fighting the water and arriving exhausted
after only 30m.

This morning I could see that she wasn't bending the left arm early which meant that her legs dropped immediately from being say 300mm below the surface to 600mm below.

That meant that was trying to haul her 61 kg body up a mountain with only the right forearm. Tough. But she is tough and will stick with as she can see what I have achieved and still achieving.

[Gregos]

Thanks guys
This really does sound like excellent training. I really want to have a go.
Another question....where does one purchase an ankle band? I have done some searching on the web but dont seem to find that much.

[cottmiler]

I made mine from an exercise band/resistance band like the ones at the top of this page. Just tie the ends together and double it over.

http://www.amazon.co.uk/s/?ie=UTF8&keyw ... 9i1b78cm_b

[Dazzer]

I read somewhere to get a swim cap and cut a circular hole in the top (adjust the size for tightness - so start small!)

That's what I will try when I get a round tuit and out of the sick bed!

[Nayan]

I can see that overgliding, bad balance, poor catch etc mean you lose momentum and your legs sink. Is there any sort of stroke rate a swimmer shouldve attained before attempting the ankle band drill?

[cottmiler]

I think that I am needing a faster stroke rate (60+ hand dips per minute) to keep up momentum as you say. I have recently identified a definite glide delay in the right arm not bending soon enough and I'm succeeding in stopping that problem. As a result, I am paddling faster and moving faster too.

I know other posters recommend really slow swimming but I haven't spent any time on this.

Another awful mistake that poor swimmers exhibit is fishtailing where the hips swing side to side. This again is caused by a hand pull defect. You don't know you are doing it; someone else has to tell you.

Just try swimming with an ankle band and you'll immediately find out how good your stroke is!

[cottmiler]

I managed to swim a total of 54 laps of my 30m pool today with the ankle band. Not continuous laps.

Every time I swim, I feel I improve on something or other. For example, I am concentrating on getting the right arm to bend as quickly as the left arm does and to make it do a better pull. I need to develop the feeling of lurching (or humping) my body over my anchored hand.

I feel I am lying more horizontal in the water and more streamlined. I'm beginning to feel the power of the pull is moving me straight forward, like a kayak's paddle, rather than the arms and shoulders fighting the water just to keep me afloat.

86 864m swum so far with ankle band.

[cottmiler]

Progress has slowed somewhat. It's taken 7 weeks to knock 5 seconds off my 488m "race" time. I have been able to increase the session distance, up to 1647m (a mile) for 5 times a week, so stamina is obviously improving.

I have been working on bilateral breathing and keeping the arms moving at all times.

Today a very stylish male swimmer was swooping up and down, swinger style, minimal leg action, horizontal body, demonstrating a super hand entry clearly learnt from the "broken arrow" drill.

As he breathed, his body was on its side, his lower arm was pulling underwater whilst the top arm came over the top.

[Nayan]

I tried band-around-the-ankles for the first time today. only 50m and 100m repeats but I managed some 500m as part of a drill/technique session.
I reckon I was about CSS pace plus 10sec as I got more used to it, though it was certainly more strenous than normal swimming at CSS pace.

I did find myself wanting to sort of dolphin kick slightly - this seemed to trigger body roll and sending the torso forward while you pull with one arm and stretch with the other.