What's everyone working on this SCY season?

RE: What's everyone working on this SCY season?

Jeff Commings — Fri, 07 Sep 2007 11:09:30 GMT

Sam....it really helps if unlike Jeff your feet/toes are horizontal in the water not sticking 3" straight up/out! :mooning: 26+ buddy....! When I'm really sprinting it's more like two inches. :thhbbb:

RE: What's everyone working on this SCY season?

Former Member — Fri, 07 Sep 2007 09:20:23 GMT

Lots and lots of things for this season: 1. Get my shoulder healthy enough to do that 8-mile Boston swim next summer. To that end I'm planning to... a. work on technique b. do lots of rotator cuff exercises c. strengthen my core muscles 2. Lift weights consistently. (This one's hard, as I'm not a huge fan of the gym, and I haven't been consistent about this since I was 15 and forced to do it.) 3. Actually train for a half-marathon (run) at the end of January. For my first one last April, my running was incredibly inconsistent and my longest run prior to the race was an 8.5 miler. Sure enough, at mile 10, things began to go downhill and FAST. I still managed a 2:12 though. So this time around, I'm going to actually train properly, and I'm hoping to finish around the 2-hour mark. I might enter a few meets here and there, but I don't really have any specific goals in mind. I generally leave the freestyle for open-water season, so I use the short-course seasons to race butterfly/***/IM. (I do enough backstroke only to get me through the IMs and no more.) We should remember to resurrect this thread at the end of the season and see how everyone fared with their goals.

RE: What's everyone working on this SCY season?

Former Member — Thu, 06 Sep 2007 15:17:17 GMT

I'm working on a few (interrelated) things this fall: 1. endurance (particularly distance free). 2. flexibility (esp. ankle flexibility, and shoulder flexibility). 3. losing 10-15 lbs. So far my progress is not staggering, but the downward trend seems to be there. I think I'm going to have to stretch twice a day instead of just once. The weight loss has been the most difficult, I get really hungry after workouts.

RE: What's everyone working on this SCY season?

Jeff Commings — Thu, 06 Sep 2007 11:34:27 GMT

The flip is faster, and it's what I do. If you don't overreach with your touching arm, you won't get DQ'd ... unless the judge has never seen it done before or is not standing directly over your lane, in which case he or she will think you've rotated onto your stomach. For anyone who does the crossover turn: If you get DQ'd, ask the judge where he or she was standing. If they were not standing directly over the lane (or at most, one lane over), they were not in a good position to judge the turn, and you can dispute it. I've done it before, and won. Those 90 percent who were DQ'd probably were legal, but the judge freaked out. In masters, I've had a few stroke judges ask me to demonstrate the turn to them after the meet because they were never taught how to judge it. I don't think the turn is discussed often in stroke and turn seminars for judges, but I could be wrong.

RE: What's everyone working on this SCY season?

Paul Smith — Thu, 06 Sep 2007 09:04:13 GMT

RE: What's everyone working on this SCY season?

The Fortress — Thu, 06 Sep 2007 08:46:36 GMT

From the USMS rule book: Backstroke to breaststroke—The swimmer must touch the wall while on the back. Once a legal touch has been made, the swimmer may turn in any manner, but the shoulders must be at or past the vertical toward the *** when the swimmer leaves the wall and the prescribed breaststroke form must be attained prior to the first arm stroke. "On the back" doesn't have to mean flat on your back. You can roll onto your side, but you must not let the exposed shoulder go beyond that invisible line that goes 90 degrees from the water's surface. Jeff: Are you doing the spin turn or the flip turn? I was practicing the flip turn. Then I saw all Geochuck's video links, which showed the spin turn. I also read on the GoSwim site that the flip turn is also called the suicide turn because the swimmers DQ 90% of the time. To prevent a DQ, do you just need to touch before you flip? The flip seems faster than the spin to me ...

RE: What's everyone working on this SCY season?

Former Member — Wed, 05 Sep 2007 13:11:08 GMT

RE: What's everyone working on this SCY season?

Midas — Wed, 05 Sep 2007 12:40:31 GMT

I'm working on making my final 15 months in the 30-34 age group good ones, to prove to people that being at the end of the age group doesn't mean you should just roll over and let the young'ins win everything. I think I will enjoy my first year in the 35-39 age group (also my first year back in the pool after 13 years away from swimming) without having to worry about you or Roque Santos reminding me that I'm really not that good.:p I will also focus on swimming as fast as I did in high school, which I hope to accomplish through better technique, weight training (which I didn't do in high school), better flexibility and a better diet (but MUCH shorter workouts:D).

RE: What's everyone working on this SCY season?

Jeff Commings — Wed, 05 Sep 2007 11:27:18 GMT

I might do it. I've been in a rut in my 100 IM. I think I should be about 2 seconds faster. I've been working on improving the evilstroke leg. But a fast turn would help too. I think I can handle the air deprivation because of my underwater SDK work, but getting it legal is another thing. What is the exact rule for the head/shoulder position? From the USMS rule book: Backstroke to breaststroke—The swimmer must touch the wall while on the back. Once a legal touch has been made, the swimmer may turn in any manner, but the shoulders must be at or past the vertical toward the *** when the swimmer leaves the wall and the prescribed breaststroke form must be attained prior to the first arm stroke. "On the back" doesn't have to mean flat on your back. You can roll onto your side, but you must not let the exposed shoulder go beyond that invisible line that goes 90 degrees from the water's surface.

RE: What's everyone working on this SCY season?

The Fortress — Wed, 05 Sep 2007 03:41:13 GMT

From the USMS rule book: Backstroke to breaststroke—The swimmer must touch the wall while on the back. Once a legal touch has been made, the swimmer may turn in any manner, but the shoulders must be at or past the vertical toward the *** when the swimmer leaves the wall and the prescribed breaststroke form must be attained prior to the first arm stroke. "On the back" doesn't have to mean flat on your back. You can roll onto your side, but you must not let the exposed shoulder go beyond that invisible line that goes 90 degrees from the water's surface. Worked on these suckers today and they really weren't too bad. If I lunge down for the backstroke finish, I almost automatically flip right over. Much more fun this way. Problem is I can only do it with my left hand so far. But it might be faster this way even if I glide in. Going to force myself to only do rollover turns on IMs the next couple months and see how it goes. I think I'll even do one at my next meet. Nothing to lose. :bouncing: (Have to admit, though, that I don't think I was under water for 6 seconds. Safe assumption that your breaststroke pullout is a lot longer than mine!)

RE: What's everyone working on this SCY season?

Former Member — Tue, 04 Sep 2007 14:28:15 GMT

Sam: Welcome to the world of SDK! I think it takes some serious time to learn and master SDKs. I never did SDKs in age group swimming and didn't my first year of masters either. Then, from watching and reading, I just decided it was a logical path to time drops. (Swimming underwater also compensates for my height disadvantage.) I've been working at it pretty diligently for 8 months or so. Much improved, especially on starts, but I still need to work on SDKs off the walls. I'm definitely not at 10-12 on each turn. 12?! SDKs just take practice, practice, practice and a strong core. Plus, I love the monofin for SDKs. Ande doesn't, and so he is not my identical evil twin. ;) Thanks for the advice. I also bought a monofin this summer. Great for LCM but not so good for SCM, not enough time to get a rhythm. How often are you using it? And what kind of set do you use it on? It's a blast to use to say the least. I have talked to many people who swear it helps, bt of course Raz has a different opinion on this.

RE: What's everyone working on this SCY season?

Former Member — Tue, 04 Sep 2007 12:00:00 GMT

I hope to improve my SDK, in practice (from a dive) I want to regularly go under 25 sec for 50 yard SDK's & 11 sec for 25 yard SDK's I'm training to take more SDK's off each wall in my races Got to make SDKs a habit in practice. my race plans are to take _____ SDKs off each wall in _______ event 05 - 07 in the 100 fr 10 - 12 in the 100 bk 08 - 10 in the 100 fl 06 - 08 in the 050 fr 12 - 13 in the 050 bk 08 - 10 in the 050 fl 04 - 06 in the 200 fr (if I swim it) On free I plan to do most SDK's on my back then roll over to my belly So far I've noticed it really helps in practice. several times in 100's I've turned even with folks at the 50 then came up a ahead when I break out Ande Rasmussen I am trying to do the same, it is discouraging though. The other day we were swimming SCM and I did a set of 8 X 100 backstroke descend 1-4. On the first set, I worked on SDK and took 2-6 off of each wall (less as the swim went on). I went a 1:07.0. The next set of 4, I did no SDK on the fast one and went 1:05.5. It is hard to work on something that is making me slower. Any advice? Please remember this was SCM not LCM so I had 3 turns. Trying to figure this out for my SCM meet in November.

RE: What's everyone working on this SCY season?

Jeff Commings — Tue, 04 Sep 2007 11:22:54 GMT

I just want to know if anyone's working on Jeff's roll over turn for their IM ... LOL. I contemplated adding that to my list, but I can't seem to flip very well if it's my right hand that hits the wall. It took six months for me to get it legal and correct. Mostly, breath control was the problem. You're not breathing for at least six seconds in the middle of a race. If you're serious about doing it, there's no reason to work on it. Watch video tapes, have someone work with you. You have eight months until Austin!

RE: What's everyone working on this SCY season?

funkyfish — Tue, 04 Sep 2007 11:12:38 GMT

I'll be working on: 1) trying to swim 10-11 spl per 25yd lengths 2) forcing myself to stick to flip turns for every lap 3) 4-6 skd's off of each wall 4) getting enough rest each night 5) coming in on a 1:00 for sets of 100s (freestyle) 6) doing more fly, back, and breaststroke :banana:

RE: What's everyone working on this SCY season?

The Fortress — Tue, 04 Sep 2007 11:07:26 GMT

Thanks for the advice. I also bought a monofin this summer. Great for LCM but not so good for SCM, not enough time to get a rhythm. How often are you using it? And what kind of set do you use it on? It's a blast to use to say the least. I have talked to many people who swear it helps, bt of course Raz has a different opinion on this. I use it most practices. But I love it for SC too, especially for 25s!! (In fact, I don't think I used it at the few LC practices I did this summer with my team.) I do all sorts of things with it. Almost every practice I do a set of 10 x 25 underwater dolphin kick shooters. Or I'll do sets of 16 x 25 four point shooters (back, front, left side, right side). I do a lot of 10 x 50s. I'll occasionally go longer for some core work. Almost never over 100 though. I tend to use it for speed work. I also use it for fly drills and BR pull drills. I think it is a blast -- and gives a little variety to the practice. It's really helped my backstroke start! Great for the core and glutes too! I'm definitely in the "swear it helps" camp. But I do practice SDKs without it to keep me honest and avoid utter toy addiction. Still working on the walls though. My last turn (100 meter back, zones) I counted only 7-8 SDKs after 14 on the start.

RE: What's everyone working on this SCY season?

Julie Roddin — Tue, 04 Sep 2007 10:20:53 GMT

100 back...This year is all about the 100 back. I'm tired of being a distance swimmer.

RE: What's everyone working on this SCY season?

The Fortress — Tue, 04 Sep 2007 09:55:46 GMT

I am trying to do the same, it is discouraging though. The other day we were swimming SCM and I did a set of 8 X 100 backstroke descend 1-4. On the first set, I worked on SDK and took 2-6 off of each wall (less as the swim went on). I went a 1:07.0. The next set of 4, I did no SDK on the fast one and went 1:05.5. It is hard to work on something that is making me slower. Any advice? Please remember this was SCM not LCM so I had 3 turns. Trying to figure this out for my SCM meet in November. Sam: Welcome to the world of SDK! I think it takes some serious time to learn and master SDKs. I never did SDKs in age group swimming and didn't my first year of masters either. Then, from watching and reading, I just decided it was a logical path to time drops. (Swimming underwater also compensates for my height disadvantage.) I've been working at it pretty diligently for 8 months or so. Much improved, especially on starts, but I still need to work on SDKs off the walls. I'm definitely not at 10-12 on each turn. 12?! SDKs just take practice, practice, practice and a strong core. Plus, I love the monofin for SDKs. Ande doesn't, and so he is not my identical evil twin. ;)

RE: What's everyone working on this SCY season?

indyswimbag — Tue, 04 Sep 2007 08:09:03 GMT

My primary goals for SCM and SCY are the same.... try and FINALLY break 22min in the mile... if I have a 2nd goal it would be to work on improving the evil stroke (at least to me) BUTTERFLY!!!!! AUGH...I figure that if I am going to pretend to be a wanna be IM'er then I better learn that stroke without :drown:! Someone also said to me at one time or another that the best way to improve the mile is to work on sprinting BUT sprinting and I just don't get along...:notworking: still I will be doing my 4x125/10x100 and any various other sets that I can come up with to improve the sprinting.

RE: What's everyone working on this SCY season?

Former Member — Tue, 04 Sep 2007 07:08:35 GMT

I might do it. I've been in a rut in my 100 IM. I think I should be about 2 seconds faster. I've been working on improving the evilstroke leg. But a fast turn would help too. I think I can handle the air deprivation because of my underwater SDK work, but getting it legal is another thing. What is the exact rule for the head/shoulder position? Fort- You need to finish the Back leg legally (shoulder not past 90 degrees) and push off on the *** leg "toward the ***"(past 90 degrees). Like most other turns, what you do in between the legal finish and the legal push is up to you. Every time I work on the new turn, it works ok for a while, then falls apart:drown:. Like you, it only works if I land on the correct hand. Haven't been brave enough to try it in a meet yet. Maybe this season.

RE: What's everyone working on this SCY season?

ande — Tue, 04 Sep 2007 04:32:41 GMT

I hope to improve my SDK, in practice (from a dive) I want to regularly go under 25 sec for 50 yard SDK's & 11 sec for 25 yard SDK's I'm training to take more SDK's off each wall in my races Got to make SDKs a habit in practice. my race plans are to take _____ SDKs off each wall in _______ event 05 - 07 in the 100 fr 10 - 12 in the 100 bk 08 - 10 in the 100 fl 06 - 08 in the 050 fr 12 - 13 in the 050 bk 08 - 10 in the 050 fl 04 - 06 in the 200 fr (if I swim it) On free I plan to do most SDK's on my back then roll over to my belly So far I've noticed it really helps in practice. several times in 100's I've turned even with folks at the 50 then came up a ahead when I break out Ande Rasmussen Just wondering what folks are working on in their training or to prepare for meets this upcoming SCY season. I'm always interested in what people are doing and why. For me, in an ideal world, I intend to work on: improving my SDKs off turns improving my free and *** technique doing more strength and core work increasing DPS doing more race pace work throughout the season swimming a 100 fly in SCY and SCM for the first time taking some time off my 100 IM; I've been stuck in a rut doing a fast 100 back this year; didn't get around to it last year

RE: What's everyone working on this SCY season?

The Fortress — Tue, 04 Sep 2007 02:58:43 GMT

It took six months for me to get it legal and correct. Mostly, breath control was the problem. You're not breathing for at least six seconds in the middle of a race. If you're serious about doing it, there's no reason to work on it. Watch video tapes, have someone work with you. You have eight months until Austin! I might do it. I've been in a rut in my 100 IM. I think I should be about 2 seconds faster. I've been working on improving the evilstroke leg. But a fast turn would help too. I think I can handle the air deprivation because of my underwater SDK work, but getting it legal is another thing. What is the exact rule for the head/shoulder position?

RE: What's everyone working on this SCY season?

Former Member — Mon, 03 Sep 2007 16:30:48 GMT

And if Sam and I can pull it off take down a couple of SCM relay WR's at ASU in November! Man, now you broadcast to the whole community. Talk about being thrown under the bus!

RE: What's everyone working on this SCY season?

smontanaro — Mon, 03 Sep 2007 07:39:44 GMT

I just completed my 10k postal swim Friday (3:13:37, 7:50 better than two years ago - yeah!). I still have the 3000 and 6000 yd postals to complete this fall, so that will be my focus. I'd like to break 45:00 in the 3000 and get close to 1:30:00 in the 6000. I did 46:13 and 1:36:45, respectively, in 2005. Skip Montanaro

RE: What's everyone working on this SCY season?

Former Member — Sun, 02 Sep 2007 13:20:02 GMT

Training over an entire 20+ week season (SCM) which will include: -Building a new engine – lots of early-season endurance, up to 40K yards per week -New, sleeker stock body – lose about 30 pounds to reduce drag -Add some horsepower to the engine – lots of strength training -Front and rear end alignment – drills to improve stroke technique and efficiency -New shock absorbers – add flexibility training to increase ROM and save the shoulders -Short track sprints – lots of mid- and late-season sprint work and race pace sets -Work on race day specifics – extra time on starts, turns, SDK, pullouts, and streamlining Boogity, boogity, boogity…Gotta love NASCAR if you’re in the south:bouncing: Mark

RE: What's everyone working on this SCY season?

Former Member — Sun, 02 Sep 2007 10:45:44 GMT

I'm working on making my final 15 months in the 30-34 age group good ones, to prove to people that being at the end of the age group doesn't mean you should just roll over and let the young'ins win everything. Are you the same Jeff Commings that recently set some USMS breaststroke records? I don't think anybody is going to be accusing you of rolling over!