Some background:
I'm 33. I swam growing up and in HS, was always a sprinter (free and fly) and could hold my own in a 200IM. My best time in HS was a 23.38.
I took 14 years off and then got back in the water last February and went a 22.62 at Nationals in may. I did a fair amount of weight training in the summer since I despise LCM, and then got to work this fall with a goal of a USMS top 10 for the 30-34 age group, which I figure to be a minimum of a 21.7-21.9 based upon previous years.
I have virtually given up aerobic training because I don't plan to swim events over 100 yards, so modify most workout sets I'm given to reflect this. So, for instance, if I get assigned 10x200 free's I'll go 50 easy, 50 all-out sprint, 50 easy. then rest and wait for the next one.
I also can only get in about 1500-2200 yards per workout before I have to get out due to my schedule and I can usually get in 3-4 good workouts a week.
So I had 2 50's recorded on Friday with 2 different strokes. I'm looking for any tips you have whether it be my SDK, stroke, kick, turn, body position, etc.....
The first 50 I went for maximum turnover, and this is usually how I swim a 50 sprint. Here are the videos from that swim. I went a 23 mid/high on this swim. Some of the frame rates are slower than true speed so the stroke can get analyzed.
First 50 abovewater.
www.youtube.com/watch
First 50 Underwater
www.youtube.com/watch
First 50 middle 25
www.youtube.com/watch
Here's the second 50. I purposefully went with a more controlled catch-up type stroke and went a 24 high, this was about 6 minutes after the first 50. Again, some of the framerates have been slowed down.
Second 50 abovewater
Can't find the video, will try to reload it later.
Second 50 underwater
www.youtube.com/watch
Second 50 middle 25
www.youtube.com/watch
It is honestly a bit humbling to see myself on video. I feel as if I look sloppy, especially when you view the middle 25 videos, like there's way too much movement of my torso/hips side to side.
What do you experts thing? What are some things I can work on? I have a race this coming weekend and I'd like to take a few ideas down there to mess with.
I'm not a coach or an expert. There, I said it.
But, to me it is outstanding. I would just say, keep your head down more and work on a higher elbow with an earlier vertical forearm. Otherwise, just build your engine and a monster kick! You will be great.
That's not alot of yards, but may be OK if concentrating on the 50 and 100 free. You may not be able to work both energy systems per workout, but alternate days. Don't forget there is a considerable aerobic component in the 100.
Here is some feedback:
- SDK: your streamline position is fine - but you are doing 2 really big kicks and a poor transition - go for 3-5 small kicks and a work on the swim transition
- High elbows / "the catch" -- you need a better catch. All of your power comes very late in your stroke. You can see from the underwaters how you start really getting something out of your arms in the last 1/2 of your stroke. You need to catch much earlier (does not require power early) - but then you get ready to start using your strength ealier in your stroke.
- Turnover looks fine - that's what you need for the 50
- Head seems a little high (looking forward a little too much)
- Breathing -- not that big a deal in the 50 (because you should not breathe much) - but your entire rythm slows down when you take a breath. You should work on faster breathing for your sprints, this would kill you in the 100.
But - number one issue are the dropping of the elblows -- you can underwater how the hand is always "behind" the elbow.
This is very difficult - there are not that many drills -
- for some people swimming with fists a lot will work - because you put more focus on your elbows and arms
- I like what I call "polar bear drill" -- head up or forward looking (so you can also watch your arms) and just do the very first part of the catch and then bring the arms back forward under water (don't do a full arm pull - the arms should never be further down than the ribs)
- also, spend a little time on shoulder flexib. - this is not a natural position, especially for us Masters swimmers
This is very difficult - there are not that many drills -
- for some people swimming with fists a lot will work - because you put more focus on your elbows and arms
- I like what I call "polar bear drill" -- head up or forward looking (so you can also watch your arms) and just do the very first part of the catch and then bring the arms back forward under water (don't do a full arm pull - the arms should never be further down than the ribs)
- also, spend a little time on shoulder flexib. - this is not a natural position, especially for us Masters swimmers
Ive started trying in learn the high elbow catch just recently. Every time I emphasize it in practice, the pull on my stroke feels short, not as powerful, and jerky.
Is this something I need to work through? Is the high elbow catch supposed to feel awkward upon initially learning it?
Am I just fighting years of training where we didnt learn this stroke type?
Thanks!
Thanks guys, I tried to work on an EVF this morning, and I guess I'm having a hard time feeling it out. I can get it vertical very early, but then I notice I'm very flat in my stroke, not a lot of rotation.
Any drills I can try?
