Since getting back into masters swimming after a long (12 year) hiatus I've been playing around with the track start which came into vogue after my first "retirement". I'm still torn between the two and have been trying to find what fits me best.
The last month or so I've had a chance to watch ASU, UA, Auburn and UNLV swim meets and what's interesting is that I only saw one or two swimmers using a traditonal "grab" start. I know a few of these coaches and they all said the same thing, it's hands down the fastest start of the two.
Recently a new group has introduced a program caller "PowerStarts" (www.quickgetaway.com) which advocates the complete opposite philosophy. By the way, I'm NOT endorsing this TI type program but do find it interesting!!!
I've had a chance to discuss some of this with Wayne and have basically come to the conclusion that a traditonal grab (power start style) start still works best for my body type (and lack of fast twitch ability!). I do however need to commit the workout time to run a series of 15 M sprints and see what really works.
Anyone else have any thoughts on this?
Parents
Former Member
Leonard,
I wish it were so simple. I have so far avoided the 6,000 word article on this subject, so I will peck away at it piece meal.
I have dozens of studies from the Journal of Swimming Science, and many have conducted these same studies using instrumented starting platforms with strain gauges. To sumerize the track start generates less force. The grab start generates more force, but takes slightly longer to develop it. The grab start usually results in deeper entry into the water (by 6-10 inches).
One of the drills at Power Start went like this:
1) have someone watch you and record how high you jump by standing with your arms hanging down. Jump up.
2) have someone watch you and record how high you jump by standing with your arms overhead in a streamline position. Jump up.
3) have someone watch you and record how high you jump by standing with your arms hanging down. Jump up and swing your arms at the same time, ending up in the streamline position.
You will jump higher using 3.
Most grab starters only bring the hands up to shoulder level before diving down into that nice clean single hole entry. Including myself.
By using the hands as throw weights, you allow the thighs and feet muscles to get more height out of the Power Start. Same person and same power as before, but more height. Height translates into more distance. More height and distance means slightly more speed entering the water. From my personal experience, the track start was like starting off the pool deck rather than a starting block 20 inches off the pool deck and another 10 inches above the water. The more time in the air allowed time to adjust the body to go into that perfect one hole entry.
I have watched Bert Bergen for ten years, he has a great start for him, a track start. He has great reaction time, and always goes through one hole into the water. But I doubt he gets more than 18-24 inches above the starting block, he immediately heads for the water. I have also seen him race some of our young hot shot masters on our team, they use the grab start and on fly and breaststroke always come up ahead of Bert by a yard or more. Just think if Bert used a Power Start and went higher and farther than Marc Rinzler, his 50 *** would be 27.4 and his 50 free down to 20.8.
Hope you guys get some help out of this, I am still learning the little things about Power Starts.
Wayne
Leonard,
I wish it were so simple. I have so far avoided the 6,000 word article on this subject, so I will peck away at it piece meal.
I have dozens of studies from the Journal of Swimming Science, and many have conducted these same studies using instrumented starting platforms with strain gauges. To sumerize the track start generates less force. The grab start generates more force, but takes slightly longer to develop it. The grab start usually results in deeper entry into the water (by 6-10 inches).
One of the drills at Power Start went like this:
1) have someone watch you and record how high you jump by standing with your arms hanging down. Jump up.
2) have someone watch you and record how high you jump by standing with your arms overhead in a streamline position. Jump up.
3) have someone watch you and record how high you jump by standing with your arms hanging down. Jump up and swing your arms at the same time, ending up in the streamline position.
You will jump higher using 3.
Most grab starters only bring the hands up to shoulder level before diving down into that nice clean single hole entry. Including myself.
By using the hands as throw weights, you allow the thighs and feet muscles to get more height out of the Power Start. Same person and same power as before, but more height. Height translates into more distance. More height and distance means slightly more speed entering the water. From my personal experience, the track start was like starting off the pool deck rather than a starting block 20 inches off the pool deck and another 10 inches above the water. The more time in the air allowed time to adjust the body to go into that perfect one hole entry.
I have watched Bert Bergen for ten years, he has a great start for him, a track start. He has great reaction time, and always goes through one hole into the water. But I doubt he gets more than 18-24 inches above the starting block, he immediately heads for the water. I have also seen him race some of our young hot shot masters on our team, they use the grab start and on fly and breaststroke always come up ahead of Bert by a yard or more. Just think if Bert used a Power Start and went higher and farther than Marc Rinzler, his 50 *** would be 27.4 and his 50 free down to 20.8.
Hope you guys get some help out of this, I am still learning the little things about Power Starts.
Wayne
