Swim III - Week 2 - Stroke Rate, Rotation

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

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 – 1^st 150, easy rate; 2^nd 150, :10 faster; 3^rd :10 faster, a 4^th and 5^th if you have time. Keep increasing rate. You don’t know your limits yet.

Cool Down:

200 easy free