Video technique review

OAD 25M times are usually 1-3 seconds faster with my left too. Speaking of OAD, I get more benefit doing the drill with the snorkel. That's an innovation. I see more and more swimmers working with these. It seems to be a very efficient tool indeed. Out of curiosity, do you know if their use is officially forbidden during a race? Probably I guess...

How slow are you? - Currently, given a set of 10x100 off 2min, what would your times be? - What's your current 50meter push time? - What's your current 50meter kick sprint? Even though I haven't really started conditioning sets or workouts yet because most of my time is still spent in the water learning proper form. For a set like that I would revert to sloppyness and get slower. But for 100M set on 2:00, between 1:30 - 1:40, even slower as I tire. 200M is even much slower, about 3:00 minutes and I don't have the courage to post my 500M time. I know I'm doing something wrong because I tire too quickly. Haven't tested recently so they might be faster 50SCY (pushed) 29.XX 50SCM (pushed) 33.XX Haven't timed a 50 kick but, 25M kick - 21.13 25Y kick - just under 18 Most important of all. When performing a 100m free style fast but controlled, what's the time and stroke count per 25? I'll get back to you tomarrow on this one, I'll do one controlled and one at WOT, I'll also kick a 50M, but to tell you the truth I'm good for about 25M of fast and controlled. Maybe I'm a little impatient and a have poor anerobic threashold foundation, but somethings dragging. There are times however for about 4-5 strokes that everything feels smooth, downhill, easy and fast and this is what I'm trying to find.

Thanks gentlemen! I'll get back with some fast and controlled 100 stroke count/time data, and if I'm physically able, an all out 100 effort. In several months I'd like to have an aerobic base that would allow the AT test Mr. Thorton posted last week. I'm just not fit enough now to get an accurate workout from a 2000 time. Nevertheless, in 14 days I have meet and will be prepping for a 50 and 200. I'm not worried about the 50, I'll hold back on the first, maybe breath about 4 times, then swim for my life on the second split. For the 200, with my lack of experience and conditioning it will have to be a negative split all the way to the last 50.

I still need some critique. There's got to be some suggestions, I know because I'm still very slowww:). How slow are you? - Currently, given a set of 10x100 off 2min, what would your times be? - What's your current 50meter push time? - What's your current 50meter kick sprint? Most important of all. When performing a 100m free style fast but controlled, what's the time and stroke count per 25? As a modest example, here's my 100m fast but controlled (race pace between 200 and 400m basically). It's 14 strokes, then 16/16/17 (bad touch). YouTube- 100m Free fast but controled How about yours? The only little critic I have about your footage at the moment, given the view (Underwater) and the angle (front), you should flex the wrist to point fingers down earlier upon hand entry. For more speed, we'll have to look at the second half of your pulling pathway. This is where most power should be generated. You feedback on stroke count vs speed will tell me a lot about this aspect. I notice my entire axis rotates on the same plane to the same extent looking at my feet orientation compared to shoulders. Should I twist at the waist in order to lessen lower (hip) rotation with respect to shoulder? My opinion? No.

Even though I haven't really started conditioning sets or workouts yet because most of my time is still spent in the water learning proper form. Your form is good enough that you should spend most of your time conditioning. Once you are conditioned, there won't be a separation between working on conditioning and working on form, you will be able to work on your form all the time during your workout. Most people spend one set a practice doing drills to work on a flaw in their form at most, and spend the rest of the time working at aerobic or faster pace. The issues you are seeing with speed are not form related, they are conditioning related. You can be in really good shape and be a slow swimmer, because you body is not in really good shape to swim a lot, but instead to do something else. Now is the time to start stealing workouts from the workouts forum and get into swimming shape.

I tend to agree with Mike here. Based on your expectations over this set of 100 on 2min, I'd expect your stroke count to be 18-19 possible 20 strokes. Let us wait for your confirmation on that. We'll tailor a viable approach to get you to swim faster. Now, in the mean time though, it is extremely important that you continue working on unloading this darn catch though. Otherwise, as soon as you'll start improving fitness, this recurring shoulder injury will come back. Form isn't bad, but in your case this little detail about flexing the wrist earlier is extremely important. Given your fragility (shoulders), you're going to need to learn to rely on the second half of your pulling effort to generate most of the power. Oh one more thing. It seems that 0-arm and 1-arm drills have paid. Your kick timing relative to the full stroke is superb. That is a nice and steady 6-beat kick right there.

Thanks gentlemen! I'll get back with some fast and controlled 100 stroke count/time data, and if I'm physically able, an all out 100 effort. In several months I'd like to have an aerobic base that would allow the AT test Mr. Thorton posted last week. I'm just not fit enough now to get an accurate workout from a 2000 time. Nevertheless, in 14 days I have meet and will be prepping for a 50 and 200. I'm not worried about the 50, I'll hold back on the first, maybe breath about 4 times, then swim for my life on the second split. For the 200, with my lack of experience and conditioning it will have to be a negative split all the way to the last 50. Though it is not that easy to see from the video, it looks like you are collapsing at the end of your stroke. As your arm is passing about your belly button, your elbow comes very close to your body. Have you tried to keep your elbow away from your body for the entire duration of the freestyle pull? I'd suggest trying to start your pull about four inches or so away from your midline so that your hand lines up with your shoulder during the start of the pull. Go for early vertical forearm, then keep your elbow away from your body as you pull. Keep playing with the catch (towards and away from your centerline) and try to minimize your stroke count at a constant effort level. You can use some of the longer sets to do this efficiency stuff as you are conditioning. I'd guess you'll get as much gain from stroke efficiency as you will from conditioning. One more thing, though. You've got to go for a 50! Don't hold anything back. Best of luck...

Thanks gentlemen! I'll get back with some fast and controlled 100 stroke count/time data, and if I'm physically able, an all out 100 effort. In several months I'd like to have an aerobic base that would allow the AT test Mr. Thorton posted last week. I'm just not fit enough now to get an accurate workout from a 2000 time. Nevertheless, in 14 days I have meet and will be prepping for a 50 and 200. I'm not worried about the 50, I'll hold back on the first, maybe breath about 4 times, then swim for my life on the second split. For the 200, with my lack of experience and conditioning it will have to be a negative split all the way to the last 50. Jimi must have posted that in another thread, but aerobic can be built in weeks if you have the desire, not months. Speed on the other hand, takes a little longer than whatever you think it will take.

I'm not worried about the 50, I'll hold back on the first, maybe breath about 4 times, then swim for my life on the second split. Steve, holding back during a 50m is strictly forbidden. No matter how hard you go from start to finish, you may probably have the impression that you could have gone even harder. At least, this is the feeling I get especially with the kicking. You can never kick hard enough in a 50. Unfortunately, energy and focus spent on the pull makes it difficult to deliver full blown kick in the same time. My best effort over 50 kick brings me to the other end under 40sec. But if you'd isolate the kicking done during a 50, not sure I even go under 55. A 50 is done all out, and it is not very technical too. Just try to save some distance per stroke but even there. Breathe once or twice during the first 25 (which favors both the dps and the rate), and no more than once during the second one. +1 on negative split for your 200.

100SCY All out from push 1:06 Felt too spent on last 25, breathing every stroke 100 Y controlled 1:11 17, 17 18, 18 strokes