Friday, August 22, 2014

Un-Funk Your Swimming!


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Here's a neat swim session to work on the rhythm of your stroke. It's a lot of fun to try, in fact many of the Swim Smooth squad in Perth said it was probably the best squad session they've ever swum - wow!

If you've had a bit of a lay-off from swimming or feel a bit stagnant in your training then this is the perfect session to kick-start things again.

Un-Funk Your Swimming

You will need a Finis Tempo Trainer Pro for this session and also know how to perform the Scull #1, Doggy Paddle and Javelin Drills.

Warmup

Wear fins for the Javelin drill and take them off for the freestyle 100s:

100m Javelin Drill
100m Freestyle breathing every 3 strokes
100m Javelin Drill
100m Freestyle breathing left every 4 strokes
100m Javelin Drill
100m Freestyle breathing every 6 strokes (right on way up the pool, left on way back down)
100m Javelin Drill
100m Freestyle breathing every 7 strokes
100m Javelin Drill
100m Freestyle breathing every 6 strokes (right on way up the pool, left on way back down)
100m Javelin Drill
100m Freestyle breathing right every 4 strokes
100m Javelin Drill
100m Freestyle breathing every 3 strokes
100m Javelin Drill

Then with Tempo Trainer Pro in Mode 3:
2x 50m at 55 SPM
2x 50m at 65 SPM
2x 50m at 75 SPM
2x 50m at 85 SPM
2x 50m at 75 SPM
2x 50m at 65 SPM
2x 50m at 55 SPM
Swim each 50m as:

12½m Scull #1
+ 12½m Doggy Paddle
+ 25m Freestyle to stroke rate

Take 5 seconds rest after every 50m.
The range 55 to 85 SPM will suit most swimmers but if you are an Overglider or Bambino with a low stroke rate, reduce all stroke rates by 10 SPM.

Lastly:

Pick what stroke rate felt 'optimal' from the previous set. This doesn't have to be exactly 55 or 65 etc - it could be 58 or 63 etc.

Now swim:

200m at this self-selected stroke rate
2 or 4x 50m at 2 SPM below
2 or 4x 50m at 2 SPM above

What do you notice? What feels good?



Remember when it comes to rhythm don't over-think it - FEEL IT!

Swim Smooth!

4 comments:

Anonymous said...


This looks like a great and can't wait to try it!

I was wondering what the benefits of breathing every 6 or 7 breaths are (instead of every 2 or 3)? I've only just got the hang of bilateral breathing but really struggle breathing anything more every 3 strokes.

cheers

Paul said...

Hi Anonymous

In the case of this specific session the idea is for you to complete a short (100m) interval of normal freestyle over a short enough distance whereby +3 strokes should be just about possible. By taking fewer breaths per length you end up having a little longer to really focus on your stroke and in the case of the aim of this session, your rhythm.

Don't go crazy of course and always remember to exhale smoothly as you are doing these exercises and there's also no harm in doing the occasional 2 or 3 strokes between breaths on the 6 and 7 exercises especially.

Hope that helps.

Paul

Andy said...

Really enjoyed doing this earlier this evening. Was surprised my preferred rate came out at 67spm. Not the highest, but higher than I was expecting when compared to the last stroke rate test I did - albeit some time ago now. Thanks for sharing it.

Annie Oberlin-Harris said...

Hi Andy,

No worries really glad you enjoyed it!