SWIM III
ADVANCED SKILLS – STROKE LENGTH, STROKE
RATE, VOLUME
In this class we
work through sets that improve the result of the swim equation:
V = SL * SR
Velocity = Stroke
Length * Stroke Rate
yards/second =
yards/stroke * strokes/second
For two weeks we’ll focus on one of the two variables that
determine velocity, and the third week will be comprised of distance sets.
Improving stroke length requires certain skills and so does stroke rate – both
are vital.
This is definitely advanced work. It only succeeds if you
have solid stroke mechanics and endurance to start, since obviously sets like
these could easily fail for a beginner who is not adept at pacing or holding
form. And many require very high effort that should not be attempted without
weeks of preparatory training.
Here are 7 Main
Sets to challenge and improve your abilities and improve pace:
Main Set 1 – Stroke
Length:
4 x (4 x 100, 0:15
rest after each 100), 1:00 rest after each block of four 100s. Reduce
strokes/25 by one each 100.
Start VERY EASY, and count strokes. Each succeeding 100 of
the block you’ll take one LESS stroke per length. If you’re timing yourself,
your 100 splits should be close to the same. This means you must put out more
energy per stroke (assuming the same form is maintained) to cover more distance
per stroke. This will build strength. For example:
-
I swim 100yd easy, taking 19, 20, 19, 19 (per 25yd)
strokes per length. Now my goal is to swim the next 100 with 18 strokes per
length.
-
I swim 100yd moderate, taking 18, 19, 19, 18. I need to
focus more mid-swim.
-
I swim 100yd hard, taking 17, 17, 17, 17. Right on
target.
-
I swim the final 100yd at max effort in 16, 15, 16, 17
strokes. I got tired at the end, but on average I’m where I want to be.
Then I rest 1:00 and do it again, trying to hold the same
stroke counts, or better.
Note: your goal for the first 100 is not to minimize
strokes, but to swim your easy normal stroke. If you minimize to start, you’ll
be putting out too much effort and be unable to complete the set as designed
and get much slower throughout.
Main Set 2 – Stroke
Rate:
4 x (4 x 100, 0:15
rest after each 100), 1:00 rest after each block of four 100s. Increase
strokes/25 by one each 100.
-
Start VERY EASY, and count strokes.
-
Each succeeding 100 of the block you’ll take one MORE
stroke per length (opposite of Main Set 1).
-
If you’re timing yourself, your 100 splits should get
faster, even if only by 2-3sec per 100.
-
This means that even though you’re covering, say, 3-7%
less distance per stroke, you more than make up for it with the power you add
to turn over faster.
-
Compare this to Main Set 1 where you add power to
improve stroke length but generally not pace. But what’s our objective? If you
can permanently lengthen your stroke (via sets like Main Set 1) then you start
with a lower number for sets like Main
Set 2. And increased rate with the greater distance per stroke improves
velocity – our number one goal.
Main Set 3 –
Distance Free, 1650yd total:
Note: I picked up this
set at a US Masters Swimming clinic in Boston in the spring of 2013.
All you have to do is
count lengths. For example, 11x25 is a continuous swim, ending at the opposite
end of a 25yd pool. If you’re using a 50m pool, you’ll have to stop halfway if
possible to make it work as designed.
11x25 straight swim,
rest 20sec each swim until the 6x25
10x25
9x25
8x25
7x25
6x25 straight swim,
rest 10sec after each swim for the rest of the swims
5x25
4x25
3x25
2x25
1x25
There are several advantages to this set:
1)
You can succeed if you can count to eleven.
2)
The distance changes every set, so you’ll be pacing by
feel vs. time, allowing you to focus on effort level exclusively.
3)
Distance-minded people get 1000+yd in early.
4)
Sprint-minded people can pick up the pace the last six
reps.
Main Set 4 – Stroke
Length:
What increases stroke length? Here are a few (of many)
factors:
1)
Less resistance, allowing you to move farther with the
same stroke power.
2)
Allowing your body to move over your catch so you apply
force more efficiently.
3)
Starting your pull directly in front of your shoulder
so force is applied only in the line of travel.
5x100 pull,15sec rest,
kickboard or pull buoy between your thighs as a float
-
Tuck your chin (mildly) up into your neck, eyes on the
bottom. This steadies the head.
-
Tuck you lower abdominals. This engages and solidifies
the core.
-
Lock your knees, point your toes. This removes one of
the greatest causes of resistance.
-
Glide as far as you can every pull, before taking your
next. You shouldn’t feel water pressure on your hips, legs, or feet if they are
perfectly straight. Eliminating pressure in these areas is a real challenge!
And one worth taking the time to master.
5x100 swim,15sec rest,
move over your catch:
-
25 focus on a narrow kick with heels at the surface
-
75 focus on gradually dropping a straight arm down in
front (~30deg from the surface) before you bend your arm to pull back – you’ll
be gliding forward as this arm drops to almost the deepest point in the stroke,
well in front of the head. This is easier than trying to drop the forearm while
keeping elbow near the surface.
5x100 swim,15sec rest,
enter wide/pull narrow, under your body
Many people have a mild “crossover” stroke where their hands
cross their centerline at entry. For
example, their right hand extends to the left of the head. This causes their
bodies to turn as the hand/arm is pulled back since the line of travel is across the body, from left of the head
to the right hip. And even if you don’t exhibit this trait, it’s a great
practice to experiment with different entry points.
-
Rotate moderately (30-45deg from the surface) every
stroke, breathing or not
-
Enter outside your bodyline, aiming for the corners of
the pool as you enter the water (the mistake is to wait until your hand is crossed
over your centerline under the surface, and then push it out wide)
-
Pull right under your shoulder and same-side hip (the
mistake is to enter wide and then pull wide, causing a turn every stroke)
-
This pull may feel “outside to inside” but really
results in a pull that is in line with your target
Main Set 5 – Stroke
Rate:
This set is focused on swim posture (with a stroke rate
option at the bottom), using your core muscles to make an ironclad link between
the forces you produce with your upper and lower body. The better you are at
holding your core steady, the less extraneous movement you’ll have in your
stroke. This reduces resistance, and increases energy transfer from top to
bottom considerably.
Note: This deck work was developed by Olympic coach Richard
Quick. I highly recommend his video, “Posture, Line, and Balance”. It’s one of
the best.
Here’s a post I put together last year for Swim I that
applies:
Check out the video of Natalie Coughlin. If it doesn’t play
for some reason, here’s the link:
A great way to practice is to place several kickboards on
deck at the end of your lane, then jump out every 100yd and run through both
face-down and face-up versions. When swimming, it’s a moderate effort, focusing
for 25yd on each posture point and move right up the body: lower abs, upper
abs, chin tuck, long neck…
10-15x100yd
Jump out and do deck posture
work for 1-2min after each
As you swim, your body should become more aligned and stable
as you put the points of posture in place.
Or you can do sprints:
4x25yd sprint, leaving
every 1:00 for the next one, focusing on one point of posture for each set of
four sprints
Jump out and do
posture for 1-2min
Repeat 4-6 times, for 4-600yd
of high intensity/turnover work
Main Set 6 – Distance
Free, 1500yd total:
This set builds effort as you move through it. Breath
control helps train you to take the deepest breaths possible and swim a very
relaxed stroke. It’s easier to focus on your stroke when you’re not breathing
all the time. If seven strokes without a breath is difficult, stick with five.
If five is a real stretch, go with three. It’s not about pushing yourself to
the point of being light-headed. It’s just challenging you to take fewer
breaths than your norm in order to get a form and endurance benefit. Remember,
if you swim open water or plan to, there are many times when a wave appears and
doesn’t allow you to get the breath you planned. The ability to control your
breathing makes this a non-event vs. a panic attack.
3x500 as follows:
1st 500 –
Breath Control – 3 strokes per breath for 25yds, 5 strokes/breath, 7
strokes/breath, 5 again for the final 25yd. A breathing ladder. Go VERY EASY and
keep your strokes long and slow. The mistake is to speed up to get to the next
breath faster – that just causes more fatigue and stopping at each end.
2nd 500 –
Multi-Focus – 25-harder pull/minimal kick, 25-harder kick/easy pull,
25-minimize strokes/length, 25 flop (super relaxed, catching your breath)
3rd 500 –
Best Effort – Build from moderate to very hard, adding some effort with each
100
Main Set 7 – Length
and Rate Combination, 1200yd total:
200yd Time Trial –
swim this as fast as possible and time yourself. If you don’t get a time, the
second part of the set won’t work. Rest 3min afterward.
A possible strategy:
1st 50 – Easy to moderate effort (it will still
likely be your fastest 50, trust me)
2nd 50 – Distance per stroke focus
3rd 50 – Build effort so pace doesn’t falter
4th 50 – All out effort, trying to stretch out
every stroke to keep from “spinning your wheels”
Your rate will be high simply because you’re trying to go
fast, so don’t focus on that right now. You’ve practiced rate work before so
your body will be ready for this.
Take half your 200yd time,
add 10sec to it, and this will be your 100yd pace.
10x100 at the pace
calculated above, with 30sec rest
This will be a challenging swim, but very doable. Fantastic
Threshold Training and a good set to do anytime you want to test yourself.
Note: you may use the 100yd pace calculated above to design
longer sets that do not include a 200yd Time Trial. For example, on another
day, after a long warm-up, you might do 5-7x200 at your 200TT pace plus 20sec.
Rest after each for 25-50% of the swim time.
