secrets to swimming faster
TRANSCRIPT
Michael Collins - [email protected]
Secrets To Swimming FasterSecrets To Swimming Faster
By Michael Collins By Michael Collins Irvine Irvine NovaquaticsNovaquatics
Posture & AlignmentPosture & Alignment
?? Straight spine line Straight spine line ??Head on spine lineHead on spine line??Legs extendedLegs extended?? Strong & Firm coreStrong & Firm core
Posture, Line & BalancePosture, Line & Balance
••UphillUphill
••Arched BackArched Back
•• Straight lineStraight line
Poor Swimmers Increase DragPoor Swimmers Increase Drag
?? IMPROPER BODY POSITIONIMPROPER BODY POSITION Raising your head to look forward can Raising your head to look forward can
increase your drag 30increase your drag 30--50%.50%.
Good Swimmers Reduce DragGood Swimmers Reduce Drag
?? PROPER BODY POSITIONPROPER BODY POSITION Here the water is hitting the swimmer’s Here the water is hitting the swimmer’s
head and shoulders.head and shoulders.?? Horizontal PositioningHorizontal Positioning?? Lateral PositioningLateral Positioning
Minimizing Drag ChecklistMinimizing Drag Checklist
Maintain a:Maintain a:?? Straight Body LineStraight Body Line
No arched back or lifted headNo arched back or lifted head
?? Balanced Body LineBalanced Body LineHead & Hips equal at the surfaceHead & Hips equal at the surface
?? Long Body LineLong Body LineAlways have an arm in frontAlways have an arm in frontFront Quadrant TimingFront Quadrant Timing
?? Narrow Body LineNarrow Body LineSkate on side in narrowed space Skate on side in narrowed space possiblepossible
Michael Collins - [email protected]
Maximizing PropulsionMaximizing Propulsion
??Core & Extremities Work TogetherCore & Extremities Work Togetherusing Gravity and Buoyancyusing Gravity and Buoyancy(Not your Arms towing your body around)(Not your Arms towing your body around)
??Anchor elbow high, very early in the Anchor elbow high, very early in the stroke, and maintain vertical forearm stroke, and maintain vertical forearm throughout the stroke throughout the stroke (fingers toward the bottom)(fingers toward the bottom)
Maintaining TechniqueMaintaining Technique
It’s about how long can you swim smooth It’s about how long can you swim smooth -- NOT NOT how short can you swim hard.how short can you swim hard.
?? FAST not HARDFAST not HARD?? EASY not SLOWEASY not SLOW?? PRACTICE not WORKOUTPRACTICE not WORKOUT
Maintaining TechniqueMaintaining Technique
??Not overNot over--kicking for longer swimskicking for longer swims??Counting StrokesCounting Strokes??PacingPacing??Stroke Rate (Tempo Trainer)Stroke Rate (Tempo Trainer)??Core StrengthCore Strength??Flexibility (Shoulders and ankles)Flexibility (Shoulders and ankles)??Conditioning/EnduranceConditioning/Endurance
10 Things You Can Do To 10 Things You Can Do To Become A Better SwimmerBecome A Better Swimmer
1.1. Start EVERY length from a perfect Start EVERY length from a perfect postured, balanced line.postured, balanced line.
2.2. Count your strokes almost every length Count your strokes almost every length until it almost never changes and is until it almost never changes and is always below 20 strokes per 25 yardsalways below 20 strokes per 25 yards
3.3. Do Short Distance Intervals Do Short Distance Intervals –– Lot’s of Lot’s of repeats. Maintain time and stroke countrepeats. Maintain time and stroke count
4.4. Use a Tempo Trainer to gradually Use a Tempo Trainer to gradually increase Stroke Rate without adding increase Stroke Rate without adding Stroke CountStroke Count
5.5. Practice skills needed for racing (Fast Practice skills needed for racing (Fast starts, starts, in’sin’s & out’s, sighting, turning & out’s, sighting, turning bouysbouys))
10 Things You Can Do To 10 Things You Can Do To Become A Better SwimmerBecome A Better Swimmer
6.6. Do pullDo pull--outs at the poolouts at the pool7.7. Get video taped so you know your Get video taped so you know your
weakness and how to correctweakness and how to correct8.8. EDUCATE yourself on proper EDUCATE yourself on proper
swimming technique and training swimming technique and training (videos, books, articles, clinics)(videos, books, articles, clinics)
9.9. Sit on your ankles a few minutes Sit on your ankles a few minutes each dayeach day
10.10. Swim in front of a mirror at home Swim in front of a mirror at home (program muscle memory)(program muscle memory)
www.Novawww.NovaMasters.comMasters.com
Michael CollinsMichael Collins949949--338338--66826682
[email protected]@multisports.com