Swim III, Class 4, Stroke Rate, Posture Focus

Stroke Rate, Posture Focus

Tonight we worked on setting up our core posture (lower back/abs up through the neck/head) for the best stroke possible. It is work you can always return to if you ever want to “reset” or improve your stroke. The floor work may be done anywhere: at home, at the pool pre-swim (my favorite), at work on your desk…

As you increase turnover, your body must be in a strong position in order to support this. Otherwise you’ll get behind and your arm stroke will begin to break down as you rush along without effect. Great swimmers can hold perfect posture even at their fastest stroke rates.

On Deck (Posture):

Go through the following points face up and down, using several kickboards to lie upon. Do this for 3-5min. Practice narrow kicks we did in class while keeping your back connected to the ground. You should be able to control the curvature of your back while moving your  legs and take all the pressure off of it.

Note: This deck work was developed by Olympic coach Richard Quick.

Face up –

Key Points:

Pull your belly button into your spine and flatten your low back to the ground.

Breathe out and push your ribcage down toward your waist.

Tuck your chin back so the back of your neck lines up with your spine.

Imagine you’re being stretched by someone pulling on the top of your head. Lengthen your neck.

Face down –

Key Points:

Pull your belly button into your spine, and take it off the floor. Your ribs and hips should be touching on either side of it.

Breathe out and flatten yourself down to the ground, all the while keeping your stomach from touching.

Tuck your chin back so the back of your neck lines up with your spine. Lift your forehead just a millimeter off the ground.

Imagine you’re being stretched by someone pulling on the top of your head. Lengthen.

Warm-up:

200 easy

300 as kick 25 / swim 25

4x25 fast with 20sec rest after each

Drill Set:

150yd – Breathe out and contract your entire abdominal area, then straighten up your back - all your core muscles will be working.

150yd – Tuck your chin, keep your eyes on the bottom, and every time you reach with your arm, reach with the top of your head to make your neck long.

Main Set:

5x200 increasing rate

Focus by 50yd as you go through each 200: 50 lower abs, 50 upper abs, 50 chin tuck, 50 long neck

Rate suggestion: 1:30, 1:20, 1:10, 1:00, 0:90, although you may modify to your needs.

Cool Down:

2-300 easy