Stroke Rate, Rotation
Tonight we began to work on turnover rates with the Tempo
Trainer. It will be helpful if you have a TT but it’s not mandatory. After a
few classes you’ll be able to vary your rate between slow and fast without
them. The advantage is that you know exactly how fast you’re doing it and it
won’t let you slow down when you tire.
We did a set to find your relaxed (long distance) stroke
rate. A turnover that is very comfortable for you. We’ll base other sets off of
this number.
Afterward we introduced a rotation drill and then worked on
that as tempo was varied. But what was interesting was to hear you discuss what
helped drive your rotation the most. Given the opportunity to drive rotation
with your kick/hips, then your arms, then balanced, most of you had a distinct
favorite. Some of you with “poor” kicks found that adding a leg focus really
worked. It’s this way with many things in swimming: you have to try everything
before you decide what’s great or what’s poor. Don’t make up your mind to
quickly because things can change for the better in a matter of minutes!
The focus tonight was Even Rotation from side to side.
Warm-up:
200 easy
200 kick 25/swim 25
4x50 build from slow to fast within each 50
DRILL – Torso/Hip Rotations (face-down)
3-4x50yd
3-4x50yd
Face down, hands by your sides. Hold your head perfectly
still with eyes on the bottom. Rotate your hips and shoulders powerfully from
side to side, moving the hips and shoulders into a “stacked” position on top of
one another. Your shoulder will end up touching your chin. The hand resting on
your top hip will be right at the surface. Perform two rotations, finishing
with eyes on the bottom. Staying fully
on your side and kicking, turn your head up to the surface and grab a breath
without changing your body position. Then turn
your head back down, get set, and perform two rotations. Repeat down the
pool.
Easy swim
2x100
Breathe every 4-6 strokes and work on even rotation from
side to side.
Swim – 5x50 – Determine “easy” stroke rate. Start at 1:40
(1.4sec/stroke) and move up or down by :05 increments until you find a rate
that agrees with you.
Swim – 5x150 increasing rate by 5-10% each time
Order of Focus within each 150 – 50 kick driven, 50 pull
driven, 50 balanced
Rate Changes – 1st 150, easy rate; 2nd
150, :10 faster; 3rd :10 faster, a 4th and 5th
if you have time. Keep increasing rate. You don’t know your limits yet.
Cool Down:
200 easy free
