As the quest for consistency in training continues and 2019 progresses to bring the prospect of racing closer, I have been gradually increasing the swim training. My last real focus on swimming was 2015/16 whilst living in Saudi. There, it was easy to swim as the pool availability was great - swim when ever I liked really. I had reached what I call my personal limit in swimming of sub-6 min 400m standard. Experience has told my that I can spend hours trying to improve further and gain little or no improvement. Since leaving Saudi and also trying to start a second career post-RAF, swimming has had to take a 'back seat'. Indeed, there have been times when I have not been in the pool for over 6 months. Over the last few months I have been in the pool once or twice a week; more recently, I have increased the frequency and the feel for the water is coming back. The swim times are coming down too; though nothing startlingly fast! Swimming interests me as the quest for technique improvements never stops, no matter how good you become - or don't become, in my case! I was searching the internet for swim info and came across the concept of contrast drills. This is where you choose technique flaws and actually emphasize flaws to feel the drag and how the flaw impacts the stroke. Then, emphasize an improved technique focusing on the given flaw. It's been working well and quite enjoyable as a different focus for me.
This led me to find some info from Karlyn Pipes. She is a talented swimmer and could be classed as elite. She advocates that masters swimmers (non-elite) should not emulate the swimming pros' technique as we do not have the flexibility to replicate their stroke. She talks about swimming with emphasis on the front of the stroke, a wider hand entry, a reduced rotation, and an early exit to the recovery phase. These aspects contrast with the view that the main power of the stroke comes from the back pf the stroke. Below (in bold) are some details on what she advocates. I have only dabbled with these ideas for one drill session. However, the wider entry and less focus on the back of the stroke immediately gave me faster 200m and 100m times for no extra effort. Also, and importantly for me, my times with and without a pull bouy were virtually the same. I have always been quicker with a pull bouy due to the better body position in the water. So does the emphasis on the front of the stroke raise my legs? How come? I suspect that the wider entry does indeed give my a better purchase on the water in the catch phase. THe wider entry enables a catch and pull that is also wider - not drifting under the body. This is good for my my lack of flexibility.
I will continue to test these technique changes and report back!
Many of our "experts" have advised us to swim "like fish,” Johnson said. “A more useful model would be to swim like the fastest humans. We're not built like fish, and we cannot emulate the movements of fish. Fishlike swimming is an impossible-and misleading-goal. Besides, any fish on it’s side is a DEAD fish!” he concludes. What I took away from Johnson’s article was: by using a shoulder shift instead of a roll, a few extra inches are available on every pull. By reaching or “extending” forward, natural core/hip rotation occurs. With a slightly wider than shoulder width hand placement and an early/high elbow catch, I have a stronger and more efficient pull.
Minimize shoulder rotation: Too much shoulder rotation burns up energy and does little to help you move forward. Minimize rotation by “quieting” the shoulders. Instead, shift the shoulder forward allowing the body to rotate as one unit, using the core and the hips to generate power.
This “flatter” stroke can feel mechanical at first, that’s ok! Change feels weird at first. Of note, it is nearly impossible to swim entirely "flat". We are simply removing the EXTRA rotation.
Wider hand placement: With less shoulder roll, a slightly wider than the shoulder hand placement is now available. This wider “spacing” creates the foundation for a powerful and more stable pull.
Need more proof? The next time you go to get out of the pool, look down at your hands. You probably placed them about shoulder width apart. Why? Because you intuitively knew that you needed power, leverage and stability to exit the pool. Apply this same principle to where your power is in the pull.
Extend and pause: Another term for “catch-up” stroke. The “extend and pause” allows the pull to “catch up” to the often-shorter recovery phase, and gives you time to set up the “catch.” If you swim with a “mirror” stroke, you may be rushing your pull.
High elbow/early catch: After “extend and pause,” initiate the “catch” by lifting the elbow and pointing the fingertips at the bottom. The wrist is firm and straight, but the hand is relaxed. A great visualization technique to practice a high elbow catch is to imagine you are swimming over a VERY SHALLOW coral reef. You can’t touch the coral, so the arm must bend at the elbow to accommodate the shallower pull. Do not internally rotate the shoulder as this may cause injury.
Pull alongside the body, not under: You would never put a paddle in front or under a canoe or kayak. Apply the same principal to swimming. An efficient pull “catches” or “holds” the water to move you forward, with the hand entering and exiting the water at about the same location. The old “S” pull pattern moved water…you want the water to move you!
Power: After the “catch,” apply power early and round off the pull at the hips. With this wider stroke the power or “umph” is in the FRONT using large muscle groups instead of the back, which relies on the triceps.
You got to admit that it looks cool.... Right? I was eager to ride it again so I threw it on the rollers and... Yikes! I was all over the place! I'm now reasonably proficient on the rollers but I guess the different geometry and feel of the TT bike really makes difference. Best I get some miles in on the road to get used to this ride again!
Training is still going well and I have invested in some fins to assist my swim drills. Hopefully I can improve further in the water. Running is also feeling good. I've got my eye on the Newcastle 10k road race in April. Its local but not a fast course. But could be a decent form indicator. Let's see what happens.
