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Some stretches for your butt and thighs!
I’m a terrible breaststroker, and I’m often sore after sets focused on it. If you are too, here’s some stretches that alleviate from that awful kick!
Inner thigh:
Glutes:
Maybe these could be useful after sitting down all day? Anyway, hope you feel better!
Day 3
Shit finally got real today in morning training.
1 x 200 freestyle (warm-up)
6 x 150 as 50 free, 50 IM, 50 free
16 x 50 freestyle with paddles and pool buoy
16 x 50 freestyle full stroke (emphasis on kick)
16 x 50 freestyle with paddles and pool buoy (emphasis on stroke length)
4 x 200 kick. IM order.
Total: 4.3k
Today my coach (in his ineffable wisdom) abruptly pulled me aside while I was struggling through the third 16 x 50 set and declared that I was breathing on both sides (I was doing one breath every three strokes.) He then deemed this an archaic practice, denouncing it’s efficacy and deriding it as a misguided stroke technique of the ‘80s. (All of this was about breathing once every three strokes for freestyle.)
He then decreed that I swim breathing on the same side the entire time. (This would mean that I’d breathe on an even number of strokes so one breath every 2, 4, or 6 strokes.) He asserted that the 8 fastest freestyle swimmers in China all did this.
He hesitated, appearing to consider what he’d say next, (The coach always knows what’s next.) then clarified that the 8 fastest freestyle swimmers in China were all highly capable of breathing on both sides but had found single-sided breathing to be far more effective.
So there a tip for you aspiring swimmers/triathletes/iron-men if you guys wanted it.
If any of you guys are confused about this quasi-philosophical discussion on breathing, that’s ok, I am too.
Dive into the Deep End: Welcome to my Swimming Tips Blog!
Welcome, water enthusiasts! I'm so excited to kick off this blog dedicated to the world of swimming. As a semi-professional swimmer who has at a National, Mediterranean and European championships level, I've had the privilege of diving deep into the world of swimming.
My journey with swimming began at a young age, where I quickly fell in love with the feeling of weightlessness and the movement of strokes. Over the years, I've improved my skills through countless hours of practice and dedicated training sessions. Now, I'm excited to share my knowledge and experience with swimmers, whether you're a beginner or a seasoned athlete looking to improve your technique. Join me as we explore everything from mastering the butterfly stroke (my main stroke) to optimizing your breathing techniques for maximum performance. Together, we'll dive deep into the world of swimming and unlock the secrets to reaching your highest potential in the water. So grab your goggles and let's make a splash!
Perfecting your Swim
By Bryan Wells
Similar to cycling, it is easier to improve your speed in the water by swimming more efficient and reducing drag rather then increasing your power and effort. Most of us focus on the bike and the run segments of our race. However, if the swim is your weak link, then it offers the most opportunity for improvement. In fact, you can perhaps save seconds to minutes off of your race time by making a commitment to perfect your stroke. Here are a few pointers that will enhance your technique and opportunity to podium this season:
Head position: Your head should be a comfortable, neutral position. The water level should be at your hairline. If your head is too high, your legs will sink and create unnecessary drag. Conversely, if your head is too low, you may “plow” through the water like a barge.
Pull: Your fingertips should enter first as you “catch” the water. Next, you initiate the pull with your hand pointed down. Your hand and elbow then begin to push the water back. Make every effort to keep your elbows high throughout the entire stroke. With this, both your hand and forearm serve as a large paddle. The larger the paddle, the better. If your elbow drops, then your paddle is smaller and you will hold less water.
Recovery: Your recovery should be relaxed. The elbow should be the highest part of your arm during the recovery with your forearm and hand hanging from your elbow in a comfortable position. Stiff arms and a high or wide overwater recovery wastes energy. At the end of the recovery, be sure to reach straight forward with your arm to avoid crossover.
Breathing: If possible, it is best to alternate breathe every 3rd stroke. This maintains balance in your body position so you do not favor one particular side. Some swimmers breathe every 2nd stroke on the same side. This provides you more oxygen but may make it more difficult to swim straight. Personally, I alternate breathing every 3rd stroke with every 2nd stroke, or alternating twice to each side. This way, I am able to breath more frequently but continue an even pattern of breathing.
Kick: It is not quite as important to emphasize the kick as you will be utilizing your legs during the bike and run portion of the race. However, a steady kick helps keep the legs at the surface of the water while increasing propulsion and reducing drag. Do whatever is most comfortable to sustain a flat body position so your legs don’t sink.
Rotation: Freestyle is a long axis stroke. It is important to remember to roll your shoulders and your hips together (approximately 45 degrees to each side) while keeping your head and “core” perfectly still. Rolling makes it easier to breathe. Further, body rotation lengthens your distance per stroke. Lastly, as you are on each side, you are able to use your strong lattisimus dorsi muscles to generate power.
Flip Turn: If you haven’t done this, learn how to do a flip turn!
Above: Neutral head position, high elbow recovery, 45 degree body rotation, and straight fingertip entry and catch.
The above video puts all swim items together. You may want to watch it a few times to get all the nuances!
Editor’s note: Bryan Wells has been a long-time swimmer, and swam on the 1996/97 Auburn Swim Team. Since then he has coached high school and summer swim teams, and even played water polo for a bit. Now, he puts his swim skills to the test in triathlons.
Top swimming tips from an Olympic coach
Eleven years ago in Athens 2004 a young Michael Phelps swam eight events, winning eight medals and six goal medals. This is a pretty impressive feat considering the amount of preliminary race and semi-finals need to do this. But it is obvious that both him and his coach, although satisfied, are convinced that they could better his performance. So, they set a goal for Phelps to get eight gold medals at Beijing in 2008. He succeeded gracefully. Many were envious, others were motivated and more took it upon themselves to make them a promise that they would be an Olympian one day. This swimming success does not come easy. It takes hard work, commitment, focus and drive but here are a few swimming tips to help you on your way from Thanyapura’s Head Coach Miguel Lopez, who has coached several Olympians and Paralympians to medals.
For Miguel, he knows from experience that all coaches work with the belief that the best accomplishments start within the heart. This desire to succeed is not a logical decision, rather it is an inspiration that feeds the soul and keeps us going for hours, days, weeks and years until we reach success. But this success seemed impossible one generation ago, well at least to that person it did. As a coach, we believe that our swimmers and we know how far they can go if they strive for success.
But there is a lot more to take into consideration than just motivation and a good mindset when trying to become an elite swimmer. Here are Miguel’s top swimming tips that most, if not all, Olympians have experienced before rising to success. Get on board with these swimming tips now.
10 Swimming Tips to Help you Succeed
Train at least 20 hours per week for at least ten years – Studies have proven that to master a skill you need to put in at least 10,000 hours of training in your lifetime. This works out as an average of 20 hours per week but get this, for 20 years!! Yes, that is right. Success does not come overnight. It takes time and patience. Olympians normally train at least 10 times a week, which can mean twice per day for six days per week. And when they are in a camp period they will do more – three sessions of at least two hours every day. Sounds tiring? But that is how they get to that finish line and succeed. You have to push your body every day. One good session is not the definition of a good swimmer – to me, it does not even equal a good day! You need two good sessions a day to make a good day and six good days make a good week. Four good weeks make a good month, 12 good months make a good year. Do this ten times, have ten good years, then you have a real chance to being an elite swimmer. Don’t be put off by this though. Everyone has to start somewhere.
Be patient and prepared – There have been hundreds of swimmers, like Jessica Vall, who year in, year out fail to finish at their expected level in an international level. But for Jessica, even though she didn’t achieve what she wanted her love for swimming never went away. While she got on with her life, some devastating news brought her back to pool more motivated than ever. At 24, her husband was diagnosed with a heart condition. So, she went to the pool to take her mind off her problems. During this time, she increased the intensity of her swim training, while continuing to work elsewhere. In Kazan, at the FINA World Championships, this summer Jessica managed to get a national record and win the bronze medal in the 200m breaststroke. Don’t stop pushing yourself, you never know what you can succeed when you have that motivation.
Accept constructive criticism – this is one of the most important swimming tips. You need to take feedback from coaches but don’t take this personally or negatively. But don’t allow others to control what you know you are capable of. It can be so discouraging to hear someone that you respect telling you that your goal is unreachable. Michael Phelps’s Coach spoke out last month, after training him for more than 20 years and said: “I didn’t even know these changes were possible”. The moral of this story is that if that if the best coach in the world does not know what will happen for the best swimmer in the world after a long time, don’t let anyone convince you of your “supposed” limits. You must be realistic but always stay ambitious.
Focus, focus and focus – Successful swimmers put words into actions. They know they want to be a great swimmer, swim a certain time, qualify for a meet, but the thing is they don’t just stop there. They go out and they do it! Elite swimmers use every moment they have to chase their goals and dreams and know that starting tomorrow is just too late.
The journey is more important than the result – This journey is what creates the swimmer and the results, whether good or bad, are just a reflection of what a swimmer can achieve by training and learning every day. Keep enthusiastic, following these swimming tips, through your swimming journey by following these swimming tips.
Have passion, desire and a will – where there is a will, there is a way is the famous saying and this is one of the main swimming tips that I give to my swimmers. Great swimmers are stubborn and resilient because they want to keep their word they made to themselves.
Look for solutions to your problems, not excuses – You can spend all day talking about your aching muscles, or how you feel sick but it won’t get you anywhere. Elite swimmers find a way to get through these challenges and don’t complain. Complaining doesn’t bring you closer to your goals.
Be proactive – the best swimmers are proactive and take action before they know they need to. They don’t wait for things to come to them, they make it happen. Actively chase your goals. That could mean coming in earlier, training for longer or doing extra core work.
Set high goals for yourself – good enough is not good enough. Thrive for excellence, perfection does not exist. Set limits for yourself and make sure they are high so that you can strive to be the best you can be.
Take pride in hard work – We expect instant results and perfection these days, but it isn’t that easy. You need to work hard and take pride in your hard work.
All of these swimming tips have worked to help my swimmers succeed. Along the way track your expectations, and surround yourself with hard-working people. Never stop dreaming, success will come! Get some swimming tips from your coaches as well.
Some great swimming tips from Thanyapura’s Head Coach Miguel Lopez. If you want more, feel free to speak to him by the swimming pool. He will be happy to offer more swimming tips and chat to help you. If not, just stop by and watch him train our FINA future Olympians.
7 Open Water Swimming Tips You Didn't Know
By Sarah Wassner Flynn | For Active.com
For many people, swimming can be the biggest barrier to entering a triathlon. While the thought of slipping into a murky body of water with a huge group of strangers may not give you the warm and fuzzies, swimming doesn't have to be so scary. Here, two top triathlon coaches weigh in on how to conquer the swim without the panic.
Go in Blind
Obviously, the best way to get used to open water swimming is to, well, swim in open water. But if you can't make it to a bay, lake or beach before race day, there are some tricks to try in the pool that can help minimize your fears.
For starters? Practice swimming with your eyes closed. "Many bodies of water we race in are dark with no semblance of clarity whatsoever," says Michelle Jezycki, a USAT Level I Triathlon Certified Coach and a Hyland's masters athlete in Washington, D.C. "This adds to your panic and can make you feel mentally defeated before you even get on the bike." Try swimming part of your sets with your eyes closed, focusing on getting more comfortable with your ability to swim straight.
Bunch Up
Hundreds of triathletes rushing into the water at once, hands and arms waving wildly, feet kicking like motors just millimeters from your face. No doubt, swimming is a full contact sport. So it's best to get prepared in the pool. "Swimmers who are taken by surprise can stall in the water and slow down," says Jezycki.
To simulate the chaos that often ensues at the start of a swim, practice swimming in bunches with your lane mates. "We do sets where several athletes start in the lane simultaneously. This helps you learn to maintain composure if and when you're hit."
Hang Back
And at the start of the race? You may be anxious to get out there, but it's best for you to begin towards the back of your wave. "Let the aggressive swimmers go first," says Jennifer Purdie, a triathlon coach in San Diego. "It lessens your chances of getting whacked in the head or smacked in the face."
Once you're out there, take it easy and work your way from one buoy to the next, rather than focusing on how long the course looks. "Stay relaxed with long strokes," says Jezycki. "There is a tendency to shorten the stroke, which only tires you out sooner and wastes energy."
Suit Up
Wetsuits aren't just for keeping you warm. The extra layer of neoprene can keep you relaxed, too, says Purdie. "Feeling more buoyant in the water can help subside your worries about drowning."
Don't have a wetsuit? No need to run out and buy one. Many online and local tri shops offer wetsuit rentals so you can take it out for a test drive before you fully commit to the sport.
Clean and Clear
Nothing like losing your goggles to make you feel completely disoriented in the swim. To keep yours from slipping off your head, Purdie suggests securing yours over your hair—and underneath your cap. "That way, if you get hit by another swimmer, your goggles will stay on because they're protected by the cap," she says.
You may also want to race with wide-lensed goggles for a full field of view. "Test out a bunch to see what works for you," says Purdie.
Sight Right
Regardless of which goggles you choose, the best way to get a sense of where you are in the swim is sighting—or looking up to check where you are along the course. "It's easy to get confused as to where you are, especially since there's no black line to follow like a pool," says Purdie.
The key to keeping on course is sighting often. "You'll want to sight every 8 to 10 strokes," advises Jezycki. "Practice swimming while sighting so you are efficient and not going upright as you locate your next buoy." Also, picking out a landmark—like a building or a tree—along the swim course can keep you in line without having to look up so much. "Eventually you will be sighting less often and keeping good momentum," says Jezycki.
Damage Control
Despite the practice and precautions, there's still a chance you'll hit a snag in the swim. And if you do? "Take a quick inventory of the extent of your condition," says Jezycki. "If you are losing your breath, switch to breaststroke or roll over on your back until you can regain your composure and get back to the forward motion."
Don't be afraid to hold onto a kayak if you have to, either. Says Jezycki, "It can be scary, but if you keep moving forward, you'll get to T1 before you know it."
Source: http://www.active.com
Gerry Rodrigues Swim Tips: Breathing
Gerry Rodrigues Swim Tips: Breathing
Efficient Breathing Techniques I never think it’s beneficial to tell people not to do something but I firmly believe there are traditional drills, many which have come from the world of pool swimming, that have little value to open water swimming for the triathlete. I can explain my reasoning for saying this. In fact, I have written a list of things ‘not to do’ in order to become a faster open…
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Warm Up
I have too much free time at the moment and as a swim instructor/coach I run into a bunch of common problems that many swimmers (new and old) run into that can easily be remedied by a few helpful tidbits.
I'll start by addressing the most common problem most of my students have encountered: Breathing.
A natural response when putting one's head underwater is to hold your breath and not let any air out. Some people think that opening their mouth will cause the water to flood in signalling a dangerous situation. The idea that any water in your mouth aside from drinking water causes most people to panic and have this image flash through their brain.
The solution?
Blow bubbles when your head is underwater. Think about it this way: Runners are constantly breathing in and out when they run. Holding your breath for more than a 10 seconds will result in you gasping for air and possibly a little light headed. Your body needs that gas exchange of O2 and CO2 when you are performing and deprivation only leads to a rapid rate of exhaustion.
How fast should you expel the air?
The goal here is to control the rate at which the air is expelled. Blowing out as hard as you can until you turn red is not recommended. When first learning to do this, try slowly exhaling for a period of 2-3 seconds and then taking a breath. It can take a little bit of practice before this becomes completely autonomous but most people say that this immediately improves their endurance right away. As you get better at it, short controlled exhalations work best for me as I don't really need to constantly exhale.
"Notice the bubbles trailing from the mouth"
Another added benefit for nervous swimmers is that exhaling allows you to relax a little more. A good goal to attain is a breathing pattern that allows you to simulate a 2-3 second delayed version of your regular respiratory rate.
How do I practice this?
Try doing 3 sets of 10 bobs where you only inhale out of the water and slowly exhale underneath. Utilize either your mouth or nose but try to practice switching between the two.
Looking back to my childhood, I realize that I spent a lot of time swimming underwater and just watching my bubbles. If you spend 5-10 minutes just swimming underwater 2-3 times a week you'll start to realize how easy it is to hold your breath and move underwater.
Within a few minutes it should be much easier to swim longer sets now that you are aware of what made you so tired in the first place.
