Video technique review

...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?Thanks fritznh, I'll experiment a little now and fully examine this after the meet. I am aware my elbows habitually shift inwards late mid-stroke, if good swimmers don't do this then it's something I definately need to unlearn. Only if it's an easy fix though being so close to an event. Best of luck...Thank you 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. I'll see what I can get away with. Keep in mind I don't practice with a team and haven't followed any workout plan yet, just my own laid back version - so I'm out of shape and I will need all the O2 I can get. I just realized this today from the help on this thread believe it or not. Was in denial I guess. Steve, holding back during a 50m is strictly forbidden. I'll see if I can hold on to a full effort for 50, last time I checked a few months back I was 6 seconds slower on the second split of a 50.

Alright I'll get back with a stroke diet result. Might be Wednesday before I can get some data, I feel like crud today and need more rest. Question, I assume those predictions are based on years of statistical data. Now, if for some reason I fall slow of the calculated expectation proportional to distance (I am confident this is factual), and furthermore if I end up being faster than a 50 prediction (whatever that may be) should I assume the skew to be related poor anerobic fitness/conditioning? Or should I accept the fact I might be better at sprinting? I did this workout yesterday, I'm exhausted so it was hard for me but what do you think? 100 warmup 100 99% (test) 100 fast, but in control (test) 10X50yd on 0:60 (38 to 41 seconds) 500 or so worth of drills: roll-over (stay on side for 6 kicks on each stroke) head-up free with dolphin kick (snorkel) 8-beat kick free with light strokes OA Kicking 100 warmdown

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 That is fine. You want to be conditioned enough and disciplined enough to take a couple strokes off the turn before breathing and then put your head down for the last couple strokes into the finish. What is probably more important is for you to be able to breath without slowing down your turn over and without losing grip on the water. You have to breath, and you are going to breath a lot, so get good at it. That will have a much bigger benefit to your speed than taking 1 less breath on the last 25 of a 100. Except for 50s, the last 25 of a race you will always question yourself why you are doing this, if you are going to die, why does it hurt so much, etc. When you don't you didn't go out hard enough. 50s hurt after the race, you don't have enough time during the race to worry about anything.

All right Steve, thanks. Now, what would your time over these 100y fast but controlled be given the following stroke count diet: 15-16-16-17? Please test it and report back (time, feeling and perceived effort). Based on few inputs gathered so far, 33.x and 1.14scm (1:06scy), here are few predictions: 0200scm = 02:45 0400scm = 06:12 which translates into 0200scy = 02:26 0400scy = 05:31

I edited it, 50 yds 10 times in 38-41 seconds each 50 and go again every minute. I feel bad, I better not be getting sick.

Looks good! What is this 50x10 exactly? That's 50 times 10y sprint followed by 15y easy on 60sec?

Did the 50 and 200Y free at SC SCY championships on Feb 6. I totally messed up the 50 but the start was kinda funny. Did 28.44. First of all, I had ear plugs in. Then there was a delay for the "on your marks" and my legs were starting to tire in this position. I looked over to see what the hell was going on, then the horn goes off. About one second wasted, ha ha. My turn was also a disaster. I about caught the guy that did 26.7X going in to the wall but wasn't use to the speed and crunched it real bad:afraid:, getting all sideways underwater and popped up near the lane-line with little momentum. I had to work too hard to get on top of the water. Anyhow, I'm still very happy with the time. Especially now that I think I can easily beat it. YouTube- Bungled 50 free start and turn.AVI I should have pushed harder for the 200 (2:44) but I was too much of a wimp to suffer that long so I negative split the very last 25 yards:D. One swimmer was 87 years old in this heet! YouTube- 200 free.AVI My goal is doing 26.XX for 50 Y free and 2:35.XX for 200 Y free next weekend in NC.

Thanks, Here is my 200 from yesterday. YouTube- 200 F 2 38.AVI For the 50 I'm going to practice with the goal of doing the first 25, turn, breakout + 1 full stroke cycle hypoxic. For the 200, Like you said, starts, turns, and breaking out streamlined without a breath. But I'm also out of shape cardiovascularally.

Better dive. looks nice and controlled, but you still need to pick up the tempo and engage your kick. Don't be afraid to get after it. Try doing a 200 where you die in the last 50. This will give you pacing experience. You should wish you never took up swimming in the last 50. Is this how you felt? Don't forget to sqeeze your head with your arms in the streamline and don't let your legs and feet seperate as much. There needs to be better connectivity with your upper and lower body through your core. This is why your feet are seperating.

Steve, You seem to be improving with each swim, keep it up!!!! A couple of points: 1) On your start, you should concentrate of driving your shoulders up and out, it seems that it's more down and out so you enter the water at a very steep angle. 2) For your 200, you obviously have more speed available if you are going 27.7 for the 50, so you need to focus on establishing a faster turn over for your arms. In the 27.7sec 50, your stroke cycle rate (the time you took to take 1 pull with each arm) was 1.21 seconds but in the 200 it was a 2.26 seconds. That is 86% slower. Using myself as a comparison, my stroke cycle rate for a 50 is only slightly faster than yours at about 1.1 seconds per cycle but my cycle rate for a 200 is only about 28% slower than my 50 rate at 1.47 seconds per cycle. Now what does all this mean? It means you need to establish a faster turnover rate immediately in your 200. A 27.7 50 free, assuming sufficient aerobic capacity and swim training, should equate to around a 2:20-2:25 200 free. You can do it, you pull good water with each stroke and you maintain a good body line while you swim, just need to move your arms faster and keep everything else the same.