Coaches/Experts; Help me with my 50 free stroke

RE: Coaches/Experts; Help me with my 50 free stroke

Former Member — Mon, 19 Jan 2009 14:44:35 GMT

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?

RE: Coaches/Experts; Help me with my 50 free stroke

Former Member — Mon, 19 Jan 2009 10:45:33 GMT

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!

RE: Coaches/Experts; Help me with my 50 free stroke

Former Member — Mon, 19 Jan 2009 07:57:20 GMT

RE: Coaches/Experts; Help me with my 50 free stroke

rtodd — Mon, 19 Jan 2009 03:51:18 GMT

For all out sprinting, I think you are going to be very flat. How do you get rotation with a monster 6 beat kick going behind you?

RE: Coaches/Experts; Help me with my 50 free stroke

Former Member — Sun, 18 Jan 2009 06:35:47 GMT

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.

RE: Coaches/Experts; Help me with my 50 free stroke

rtodd — Sat, 17 Jan 2009 08:34:18 GMT

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.