Stuck - help me get faster..

[Wright]

Gulp.... now that's a set..

Will try to get it done on Sunday when I take my son to the pool...

Cheers

Peter

[dmc1972]

Yea thats a tough one
Do what you can and see how it goes. After your feed back from this work out I will have a good idea of where you are at.
If you find it to much, do what you can and tell me how you manage.

[Wright]

Cool - will do, sure I can manage it

[Wright]

Ok - session done and dusted...loved it...

All drills done fine - got some fins and they make quite a difference..

Main set went well - managed the following;

50m : 45s
100m : 1:45
200m : 3:30
400 : 7:07 (Missed it by 7 s)
200m : 3:30
100: 1:35
50m : 42s (Missed it by 4s)

I needed ~15-30s more rest than specified for some of the intervals.

Overall the session felt good and I coped fine - just the need for a little more rest between the sets, which I guess is about overall fitness ?

Thanks...

[dmc1972]

Well done, Great stuff

You did well to get most of those times. Good to hear that you have some fins, they will help alot and they will enable us to work more on your stroke.

Warm Up

25m Easy rest 30sec
50m easy rest 30sec
75m moderate 30 sec rest
100m moderate 1:00 rest

Main set

4x 25m Kick with fins on left side, left arm straight in front right arm on your side. Do 12 kicks and then pull and roll on to right side. Pull and roll every 12 kicks. 40 sec rest

4x 25m Pull If you have a pull buoy use it, if not try using the kick board. Place between legs up by the crotch. Cross legs if you need help to keep it there. rest 40 sec

4x 25m Sprint. Swim and kick hard use fins Aim 17sec leave on 35sec

1x 50m Easy swim 40sec rest

4x 50m Sprint. Swim and kick hard use fins Aim 40sec leave on 1:10

1x 50m Easy swim 1:00 rest

4x 100m Sprint. Swim and kick hard use fins Aim 1:40 leave on 2:30

1x 50m easy swim 1:00 rest

1x 200m All out Sprint NO FINS Kick hard Aim 3:00 rest 30

Cool down
200m Easy any stroke

Total 1700m

These times are not to hard to meet with fins. The 200m is the challenge No fins but kick hard throughout. Your legs will feel very light. Let me know how you do and also how the pull set goes.

Take care and have fun
David

[Wright]

Thanks - looks awesome, I have a session scheduled for early tomorrow so will do it then..

I found the fins quite slow and cumbersome today - I didn't feel that fast with them on, except when doing drills that were kick only - is that normal (Interestingly I am also slower with hand paddles than without...which also does not seem normal..)

I was kicking 2 beat with them and trying to generate decent smooth propulsion..

Thanks again - I really appreciate the help and am enjoying my swimming so much more...and also feeling better and smoother in the water this last week, which is great.

Peter

[Wright]

Hey David - session completed this morning, fairly tough actually - maybe after yesterdays long one..

It went well - those fins are fast !

Times with fins were faster than expected and I enjoyed the sprints - tough to keep up aerobically but was surprised by how much drop off between a 36s 50m and a 1:25s 100m (3s/25m!)

4x 25m Kick with fins on left side, left arm straight in front right arm on your side. Do 12 kicks and then pull and roll on to right side. Pull and roll every 12 kicks. 40 sec rest - all good here

4x 25m Pull If you have a pull buoy use it, if not try using the kick board. Place between legs up by the crotch. Cross legs if you need help to keep it there. rest 40 sec - All good

4x 25m Sprint. Swim and kick hard use fins Aim 17sec leave on 35sec - Managed 15-17s no problem, but hard..

1x 50m Easy swim 40sec rest

4x 50m Sprint. Swim and kick hard use fins Aim 40sec leave on 1:10 - Managed 35-40s

1x 50m Easy swim 1:00 rest

4x 100m Sprint. Swim and kick hard use fins Aim 1:40 leave on 2:30 - Managed 1:25-1:35

1x 50m easy swim 1:00 rest

1x 200m All out Sprint NO FINS Kick hard Aim 3:00 rest 30 - Blew this one - 3:07 - very tough..

Out for now...

[dmc1972]

Hey Peter,
That all looks really good
The fins really make a difference. Whilst you are using them think about hand position as it enters the water and during the catch phase. Study Mr Smooth and compare it to your stroke. You might even find it benifical to practice the stroke on dry land infront of a mirror. Important things to look for: Hand entering water fingertips first, Not thumb first, High wrist at start of catch.

The 200m time of 3:07 was actually good your normal time is 3:10 so 3sec faster after a difficult set. Well Done.

Ok Try this workout at your next swim session.

Warm Up
50m Easy 30 sec rest
100m Moderate 30sec rest
50m Moderate 30 sec rest

Main Set
6x 50m Drill 1st and 4th Thumb up side, 2nd and 5th Swim with closed fists, 3rd and 6th Catch up. Use fins and kick hard, Think about your pull Rest 40sec each 50m

6x 25m Kick 1st and 2nd Kick Hold top of kick board straight arms Kick Hard,
3rd and 4th Kick streamline underwater, when you need to breath come to surface pull a breastroke pull and go back under into a streamline. Aim to do 3 breaths or less each 25m.
5th and 6th Kick on Side 12 kicks pull rotate.
Use Fins and rest 30sec each 25m

4x 25m Swim with fins 2 beat kick. Work on kicking left foot as right hand enters water and right foot when left hand enters. 30sec rest each 25m

3x 200m Swim NO FINS 1st 200m try and keep a 6 beat kick, 2nd 200m try and maintain a 4 beat kick and 3rd 200m Do a 2beat kick. Aim for Moderate pace 1:00rest each 200m

4x 50m Sprint with fins Aim 35sec leave on 1:00

Cool Down
4x 50m Easy swim any stroke 30sec rest

Total 1750m

Let me know the times for the 200m and how they felt, also if you managed the different kick beats. The 200m are at moderate pace, do not go all out.

Let me know how everything else goes.

It is good to hear that you are enjoying your workouts, that is the most important thing
Keep swimming,
David

[Wright]

Thanks David - looks like another good one and will try it Wed.

I can do a 2 and 6 beat kick but have not found the rhythm for a 4 beat - will try it.

Have a good day..

Peter

[Wright]

Hi David...session done this morning, went really well..

Main Set

3x 200m Swim NO FINS 1st 200m try and keep a 6 beat kick, 2nd 200m try and maintain a 4 beat kick and 3rd 200m Do a 2beat kick. Aim for Moderate pace 1:00rest each 200m - 3:07 6 beat, 3:21 4 beat & 3:17 2 beat. The 4 beat stuffed up my rhythm a bit I think and was also after a slightly faster than moderate first 200m, hence the slower time.

4x 50m Sprint with fins Aim 35sec leave on 1:00 - this was tough, I was at 37/38s for all of these despite trying pretty hard - also needed 60s rest between for the last 2... I can feel that with the extra speed, I am not aero enough on entry and I also find myself taking the odd mouthful of water when breathing. It does feel a bit less smooth at this speed so I need to work on it to keep it looking good and getting faster. I also think the turns are slowing me with fins on as I can't kick powerfully off the wall ?

The underwater streamlines - 1 breath on first and none on second (Local coach told me breaths were for sissies...)

Feel great, coping with the load.

Thanks..

Peter

[dmc1972]

Well done! That all sounds good

Those last 50m are tough at the end of the session.
Good job on the underwater kick set

Somethings to keep an eye on: Make sure you are pointing your toes, If you have stiff ankles work on stretching them to give you more flexibility. Think about lifting your hips toward the sky when swimming and make sure you are exhaling all the time when your face is in the water (blow bubbles). All of these have the side effect of drag. If you hold your breath it causes the chest to rise and the legs to sink. If your feet are not pointed then they stick down and cause drag. Lifting the hips can help raise the legs.
Continue also to think about the catch phase of the stroke. Check this out and applie it to the side kick drill.
http://www.swimsmooth.com/aboutmrsmoothcatch.html

Warm up
2x 50m Easy rest 30s
2x 100m Moderate rest 30s

Main Set
4x 25m Doggy Paddle use fins kick hard and feel the water with your hands. Rest 30 sec

6x 25m Kick on side, use fins 1st 25m left side (play with hand angle, drop fingers keep wrist high feel the effects)
2nd 25m right side (Play with hand angle), 3rd and 4th 25m Kick 9 and pull rotate, 5th and 6th 25m Kick 5 pull rotate. rest 30s each 25m

4x 25m Pull with pull buoy (or kick board between legs) count strokes on first 25m then go 1 stroke less on the 2nd 25m, 2 less on the 3rd and 3 less on the 4th (eg 20, 19, 18, 17) Rest 30 sec each 25m

6x 25m breathing 1st 25m breath every 3rd stroke, 2nd 25m every 5th stroke, 3rd and 4th 25m every 7th stroke, 5th 25m every 5th stroke and 6th 25m every 3rd stroke. rest 30 sec every 25m

Rest 1:00

2x 50m swim with fins Aim 40 sec leave on 1:10
2x100m swim no fins Aim 1:35 leave on 2:10
1x 200m swim with fins Aim 3:10 leave on 4:00
2x 100m swim no fins Aim 1:30 leave on 2:10
2x 50m swim with fins Aim 35 sec leave 1:10

Cool down
2x 100m Swim easy any stroke 40sec rest.

Total 1800m

Let me know how everything goes try and stick to the rest times as best you can.
Work hard on your technique and try to keep good form throughout the workout.

Enjoy
David

[Wright]

As always - thanks a mill...will report back...

[Wright]

Hi David - session today went well but I was focusing on my catch and achieving a more vertical forearm, which I wanted to ask you a question about..

First the session;

Main Set

2x 50m swim with fins Aim 40 sec leave on 1:10 - achieved 41/42s
2x100m swim no fins Aim 1:35 leave on 2:10 - achieved 1:33 1:34 on correct rest
1x 200m swim with fins Aim 3:10 leave on 4:00 - achieved 3:20 - stroke fell apart a bit
2x 100m swim no fins Aim 1:30 leave on 2:10 - achieved 1:34 with correct rest
2x 50m swim with fins Aim 35 sec leave 1:10 - achieved 37s on correct rest

The issue I have is that I suspect I may be dropping my elbow a little - my question is, should the line drawn from shoulder to elbow remain parallel with the water surface through the pull, or is it normal for the elbow to dip as the body rotates ? I am certainly struggling (today I tried it) to hold the elbow up close to the water surface while pulling, and if I do the feeling is of my hand being too wide of the centre line...

Postscript - having just looked at Mr Smooth - he clearly does allow his elbow to dip and rotate down through the pull (when viewed from the front) but does not allow it to lead...

I hope that makes sense

Cheers for now..

Peter

[dmc1972]

Good job
Those times are good and doing those with the correct rest is a big improvement. The amount of rest needed is directly related to both fitness and stroke form.
Yes the elbow does dip during the pull. If you watch Mr Smooth one of the important things to look at is how the hands are shoulder width apart and travel straight back under the shoulder. The elbow is out slightly to the side. Also look at how the palm of the hand faces back through out the pull.

This is the long work out for the week.

Warm Up
6x50m Swim easy to moderate pace 30sec rest

Sub set
6x25m Kick use fins, 1st & 2nd Streamline underwater kick, 3rd Kick on Left side, 4th Kick on Right side, 5th & 6th Side kick pull every 9th stroke. Rest 30 sec each 25m

6x 25m Drill 1st & 2nd Catch up, 3rd & 4th Swim with closed fists, 5th & 6th Trail fingers through water. (as you recover your arm let the tips of your fingers skim the water) Use fins and rest 30sec each 25m

4x 25m easy swim focus on technique. 1st & 2nd 25m 6 beat kick, 3rd and 4th 2 beat kick. Use fins and rest 30 sec each 25m

Main Set

1x 400m Swim 2beat kick No Fins rest 1:30
1x 200m Swim 2beat kick No Fins rest 1:00
1x 400m swim 2beat kick No Fins rest 1:30

4x 25m Sprint, Kick hard Aim 17sec leave on 35sec

Cool Down
6x 50m Easy swim any stroke 40 sec rest

Total 2100m

Tomorrow I will post you another workout as well, because I will be away untill Tuesday.

Enjoy
David

[Wright]

Thanks David - looks like a good one and I will do it over the weekend. Is the 4x 25m at the end on 17s with fins ?

Is there a way I can feel or observe if I am dropping the elbow - for example should my hand and forearm be ahead of my elbow at all times during the pull ?

I am not sure if I am dropping it or not...

[dmc1972]

Try the 4x25m without fins and see how it goes

The high elbow is at the begining of the catch. As the hand enters the water you want to spear it with your fingertips.
Look at Mr smooth (If you haven't downloaded him down load him so that you can control the angle of view and the frame rate.) Hide the water and slow the frame rate all the way down.
Look at the "perfect side view"
Frame 32-40 High elbow as hand enters water
Frame 40- 44 Roll and stretch, Finger tips slightly lower than wrist and elbow. (This is where some people drop their wrists and cause a slight stopping force (DRAG))
Frame 44-53 Hand begins to pull down catching the water
Frame 53-65 Fingertips drop down
Frame 65-80 Alm pulls down
Frame 80 Palm of hand faces back
Frame 80-99 Hand pulled down and back
Frame 99 Hand directly under the shoulder. Shoulder, Elbow and hand all in line vertically. Now look at the "perfect front view" Elbow is bent slightly to side, Arm is not straight.
Frame 100-115 Arm moving backward and up, Palm continues to face back. "Looking at perfect side view again"
Frame 115-125 Fingertips move up releasing the water and recovery begins.

Your hand stays infront of your shoulder until it is directly under it.

Does that help?
On easy sets like warm up or cool down you can slow your stroke down and look at what you are doing. slowly you will develop a feel for what is right. Standing in front of a mirror copying mr smooth can help.

If you can give a frame # when questioning about the stroke I will better understand where you may be having a problem.
Take care,
David

[Wright]

Thanks for that - I do have Mr Smooth, but not the pro console with frame rate - will have to consider that..

My entry is pretty good, as I feel is my catch - I may not be getting the forearm vertical enough early enough but not bad. My concern lies in the stage after the hand levels with the shoulder under the water because at that point I feel I struggle to stop my elbow leading a little, I cannot seem to keep my hand in line with the elbow.

Today I found that if I worked hard on focusing on the internal rotation, and lifting the elbow on top, then that helped. I need to work on my flexibility in this area I think and also maybe some one arm drills..

Cheers and thanks coach...

[dmc1972]

The free version of Mr smooth has the frame numbers bottom right just above the frame rate dial.
Slow the speed as slow as you can and use the pause button to get a good look. It will give you the basic idea.
Sometimes you can over think and that can throw the stroke off. Lots of the drills help to get the musles used to the right movments and then the stroke comes together.
It is often better to focus on one area at a time and not necessaraly the whole stroke

[Wright]

The free version of Mr smooth has the frame numbers bottom right just above the frame rate dial.
Slow the speed as slow as you can and use the pause button to get a good look. It will give you the basic idea.
Sometimes you can over think and that can throw the stroke off. Lots of the drills help to get the musles used to the right movments and then the stroke comes together.
It is often better to focus on one area at a time and not necessaraly the whole stroke

Overthinking...yep, that'll be me...

[Wright]

Hi David

Session done, better than I thought - the 400m were challenging but manageable and took me 7:20 and 7:00 swimming moderate pace.

25m sprints were nearer 19s than 17s but correct rest.

I guess I just feel a need for things to come together a bit - too many disparate elements that when I focus on one or two things, then something else slips and I become aware of it and my focus shifts etc etc..

Certainly I need to keep up with the slower/smoother technique work - my best stroke in terms of technique right now is a slow smooth very front quadrant (almost catchup) with a 2 beat kick and no attempt to swim fast - then I feel I am getting it..

Out for now and have a great weekend.

Peter