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EPISODE 6 - Equipment - Training Tools - Gear, Gimmicks and Gizmos!
Welcome to The Third 50! EPISODE 6 - Equipment - Training Tools - Gear, Gimmicks and Gizmos! Swimming equipment can be a valuable addition to swimming and triathlon coaching programs for athletes of all ages and at all stages of swimming technique development. Think of them as the "tools of technique"! However, as is the case with all "tools" - it's important for coaches, swimmers, triathletes and anyone who uses fins, paddles, snorkels, pull-buoys and kickboards in their programs to know WHEN / WHY /and HOW to use swimming equipment efficiently and effectively. In Episode 6 of The Third 50, Wayne and Glenn - and SPECIAL GUEST John Mix | Founder FINIS, Inc. look at the use of swimming equipment and consider: What is the best age to start using different types of swimming equipment? Who should / should not be using swimming equipment? How do you know which is the right swimming equipment to use? How do you select the right swimming equipment for you? How do coaches integrate swimming equipment use into their practices? Is there a time NOT to be using swimming equipment? Three Takeaways: 1. Equipment is not a magical, quick fix to swimming technique improvement. Swimming equipment is a set of "tools" that can potentially contribute to the development of swimming technique and other important swimming skills and capabilities. 2. Before using any swimming equipment, coaches, swimmers and triathletes need to clarify their reasons for WHY they are using the equipment. Start off with clarifying your own "technical-model" - and then introduce equipment which can help athletes progress towards optimal performance. 3. It's no good coming up with a great solution to the wrong problem. Take time to understand how and why swimming equipment can be used before including it's use in your program. SPECIAL THANKS TO John Mix | Founder FINIS, Inc. https://www.finisswim.com/ Why The Third 50? Because it's the third 50 of a 200 that matters. (We could have called this The Third 100 because it's the same principle!) The 1st 50 is fast because you're fresh and fired up, ready to race. The 2nd 50 flows because you're trying to relax and keep it smooth. The 4th 50 is about fighting and staying strong to the finish. But the 3rd 50 is where the magic happens. It's where the integration of your mind and body, your skills and technique, your stroke mechanics and your hard training all come together. The 3rd 50 is the "championship" lap, where the great swimmers take control of themselves and the race and power away to victory. We want to share our almost 80 years of experience with coaches, swimming teachers, swimmers, triathletes, and people who love being in and around the water worldwide. Who Are Wayne and Glenn? Wayne Goldsmith is an Australian coach, mentor, writer, speaker, and presenter. He's worked in swimming for more than 30 years and is an internationally respected sports performance professional. He's been recognized for his contribution to the sport of swimming with the Outstanding Contribution to Swimming in Australia Award and been recently received the Al Schoenfield award from the International Swimming Hall of Fame. Visit Wayne's Website - https://wgcoaching.com/ Glenn Mills is an American coach, writer, and video producer. He's been involved in swimming for over 55 years. He's competed at every level of the sport, from winning the US Olympic Trials and NCAA Championships and even setting a few Masters World Records. For over 25 years, he's produced swimming technique content as the Co-Founder of GoSwim.tv, the Official Technique Partner with USA Swimming. He has also won the Paragon Award from the International Swimming Hall of Fame for his contribution to competitive swimming. Visit Glenn's Website - https://www.goswim.tv/
March 28, 2023 - Underwater Dolphins Zoom
Learning the Underwater Dolphin After watching this season’s championship meets at the collegiate, national, and international level, one thing is clear: Underwater dolphin skills are critical to success. This week we share a step-by-step way to teach, learn, and improve this important skill. Monday Learning the Underwater Dolphin – Step 1 Start slowly (literally) and with the basics: head-lead dolphin on your stomach and back. <https://www.goswim.tv/lessons/1686-learning-the-underwater-dolphin-step-1> :12 - down and up of the kick :26 - head slightly up to control the depth :34 - practice in all degrees :44 - the head cantilevers forward as the chest presses in :45 - as the chest rises - the hips fall :47 - watch for the subtle chin release on the press :52 - relax the hands - don’t press :57 - legs don’t kick - they flow 1:10 - minimum leg bend 1:17 - play with rate - higher rate should mean smaller amplitude 1:21 - roll over on your back 1:29 - keep the head stable 1:31 - thighs just touching the surface 1:41 - add fins and stop kicking - let the tool do the work 1:48 - subtle release of the chin 1:54 - flip over and allow the legs to flow Tuesday Steve Haufler Butterfly: Body Dolphinn – Head Lead Having trouble teaching or mastering head-lead body dolphin? Teaching guru Steve Haufler has some solutions. <https://www.goswim.tv/lessons/139-body-dolphin-head-lead> :06 - Peer coaching :19 - make sure the demonstrator is what you want :25 - immediately after watching - try it :33 - to teach a stable head - show them a stable head :45 - butterfly bump - 4” from the side :54 - press chest forward - the response of the chest forward is hips back 1:02 - keep the head stable and not too much press 1:08 - put on fins to repeat 1:19 - press the chest and try not to bend the knees too much 1:24 - drive the head forward Wednesday Learning the Underwater Dolphin – Step 2 Step 2 in the quest for better underwater dolphins: hand-lead dolphin on your back and stomach. <https://www.goswim.tv/lessons/1687-learning-the-underwater-dolphin-step-2> :34 - review step 1 :37 - hands out front <https://youtu.be/xawfVRP_I_E?t=464> :47 - locked thumbs :57 - start on stomach 1:01 - keep the hands stable 1:09 - hands within the body line - watch the metal on the wall - stay narrow 1:15 - knees within the metal 1:21 - on back - same narrow movement 1:27 - sometimes hands get too vertical 1:31 - keep the hands below the surface 1:40 - knees and thighs just touch the surface 1:53 - keep the arms fairly rigid - allow the body to flow 1:58 - try not to brace with the palms 2:02 - keep the fingers piercing the water 2:06 - don’t over kick 2:15 - use a snorkel Thursday Learning the Underwater Dolphin – Step 3 In Step 3, it’s time to practice your dolphins under the surface. <https://www.goswim.tv/lessons/1688-learning-the-underwater-dolphin-step-3> :23 - ultimately where we want to be :31 - review :46 - move all steps underwater :49 - stable head :52 - slightly downhill because of buoyancy 1:03 - on your back - nose clips 1:08 - don’t tuck your chin - nose clips 1:12 - lay the head back 1:18 - may have to shorten the distance 1:24 - move to streamline 1:32 - driving the hands forward 1:43 - on your back 1:54 - don’t over kick 2:04 - make the top rigid 2:09 - drive the hands forward 2:15 - angles are next Friday Learning the Underwater Dolphin – Step 4 Step 4 in the process of learning the underwater dolphin is to make it dynamic. Take it underwater and practice it on your back, stomach, and sides. <https://www.goswim.tv/lessons/1689-learning-the-underwater-dolphin-step-4> :12 - starting to understand angles :25 - coming off the wall on your side :34 - rehearse on your stomach :41 - or rehearse flat on your back :48 - push off on stomach :51 - rotate to your side :58 - rotate to the other side 1:06 - start on a side and rotate to your back 1:11 - repeat to the other side 1:19 - work more on your side 1:32 - 360 rotation Saturday Steve Haufler Butterfly: Underwater Dolphins Steve Haufler offers a great review of the teaching progression for underwater dolphins. It’s never too early to start teaching these skills. <https://www.goswim.tv/lessons/160-underwater-dolphins> :27 - starting over with head lead body dolphin :34 - over the mirrors :40 - talking about the lungs - pressing :51 - on back - no head movement 1:01 - hand lead 1:16 - on stomach - move fingers forward 1:23 - keep the feet underwater - no splash 1:33 - on back and both sides 1:44 - review streamline 1:49 - streamline with head between arms (size of head) 2:06 - head in neutral 2:15 - show the movement 2:33 - guide the movement on the back 2:53 - 360 3:01 - side push to flat 3:15 - when fins are on - focus on body movement, not kick Sunday Kelsi (Worrell) Dahlia: Butterfly Kick on the Stomach If you’re having trouble mastering hand-lead body dolphin, try putting on fins and a snorkel, and take these images of Olympian Kelsi (Worrell) Dahlia to the pool as you practice. <https://www.goswim.tv/lessons/2346-butterfly-kick-on-the-stomach> :08 - stable hands and head :11 - hands directed forward - hips high :15 - the pressed image :22 - position opposite of nature :26 - maximum bend in the legs :32 - shallow :37 - just above and just below the surface :49 - hands in position 11 which allows some movement :54 - head in neutral 1:05 - stressed position 1:09 - outward sweep of the kick 1:13 - around kick Bonus: Learning the Underwater Dolphin – Step 5 <https://www.goswim.tv/lessons/1690-turns-learning-the-underwater-dolphin-step-5> Davo Denniston Head-Lead Flow <https://www.goswim.tv/lessons/174-head-lead-flow> Hand-Lead Flow <https://www.goswim.tv/lessons/175-hand-lead-flow> Underwater Flow <https://www.goswim.tv/lessons/176-underwater-flow> 10:03:05 From Katie Kenny to Glenn Mills(Direct Message): The host can turn off the join/leave sound under participants. The only problem is that you won’t know there’s someone in the waiting room without seeing the notification. One way to handle it is to have someone else act as the co-host so they can pay attention the waiting room visually. 10:06:59 From Ruth Cheung to Everyone: What is the name of the podcast ? I want to add it 10:07:15 From Coach Dan Jimar to Everyone: the third 50 10:17:51 From Ruth Cheung to Everyone: She looks sooo cute 10:23:33 From Coach Dan Jimar to Glenn Mills(Direct Message): I have tried it and went faster but fore arms got much more tired 10:31:14 From Melinda Wolff to Everyone: Why not noseclips ? 10:32:26 From Melinda Wolff to Everyone: Only freaks like Lochte can block their nostrils with their lips! 10:33:46 From Melinda Wolff to Everyone: So in step 3, swimmer is in real streamline and not just thumb lock or 11-1 position? 10:33:51 From Brian Lindsay to Everyone: I just had a swimmer put a nose clip on and it was almost instant success in getting further and faster off the wall. I had read the nose clip part from an article by Gary Hall Sr. 10:37:10 From Berrin Yavuzer to Everyone: rotisserie drill 10:39:53 From Melinda Wolff to Everyone: So at this time, what are the cues for swimmer - ie, lead with hands? or press chest or back, and the hands do what they're going to do? Used to be: keep arms level and press with chest or back. Now, I see the arms "undulating" more. 10:45:51 From Randy Teeters to Everyone: Almost like a pigeon toe effect on down kick 10:46:44 From Melinda Wolff to Everyone: can you comment briefly on the single underwater K of the BR pullout for an experienced swimmer. 10:49:18 From John McGowan to Everyone: Pigeon-toed allows the ankle to be in a "Loose pack position" of the ankle joint which is flexible because the bones have minimal contact with each other. In breaststroke, the ankle is in a "Closed pack position" which is a ridged because the bones have maximal contact 10:50:24 From Linda Daniel to Everyone: Have to leave early. Thank you 10:51:30 From Melinda Wolff to Everyone: Could John McGowan explain his chat? 10:54:06 From Melinda Wolff to Everyone: That's like how you kick a ball - good point, Steve. 10:55:37 From Randy Teeters to Everyone: This was really pretty to watch: MA on back slo mo: <https://www.instagram.com/p/BGwXI08kb2z/?igshid=YmMyMTA2M2Y=> 10:56:07 From Randy Teeters to Everyone: Similar to what John is talking about 10:59:13 From Coach Dan Jimar to Glenn Mills(Direct Message): Rule for Fly: I thought that at some point there was a rule against sculling/doing what Pankratov did in 1996, but just looked in both the USA Swimming and FINA rulebooks and did not see that, so I guess you can do that! 11:00:14 From Mike Koleber to Everyone: Randy /Charlie/ Allison /Dylan— speak up 11:01:11 From Melinda Wolff to Glenn Mills(Direct Message): Thank you - gotta go! Will I see you or your wife at Irvine? 11:01:55 From Mike Koleber to Everyone: Sorry for lack of connectivity. Share with the group the test sets we’re starting… 11:05:10 From Josh Willer to Everyone: Charlie!💪 11:09:18 From Melinda Wolff to Everyone: I think exhaling consistently vs. holding breath has more to do with eliminating the CO2 buildup that makes you feel "anxious" and needing air. 11:10:41 From Colleen Bolan to Everyone: long but good one :) 11:11:01 From Coach Dan Jimar to Everyone: cool, like that 11:11:05 From Charlie McCanless to Everyone: thank you guys! 11:11:08 From Camy Gitwenty to Everyone: thank you, bye 11:11:09 From Kathy Eaton to Everyone: Awesome eggbeater!!! 11:11:09 From Ruth Cheung to Everyone: That’s awesome topic 11:11:11 From Ruth Cheung to Everyone: Thanks everyone 11:11:16 From Randy Teeters to Everyone: Thanks! 11:11:22 From Corinne Machoud Nivon to Everyone: Thank you 11:11:24 From makarand k to Everyone: THANK YOU 11:11:25 From Jackie Roche to Everyone: Thank you 11:11:29 From Dylan Regan to Everyone: Thank you 💪🏼 11:11:29 From John McGowan to Everyone: Thanks another nice meeting.
Learning the Underwater Dolphin - Step 4
Continuing our series in learning the underwater dolphin, it's time to make things dynamic. Why Do It: Learning the underwater dolphin will help make you faster at the start of every race, and off every turn. Learning the underwater dolphin in every position ...on the front, back, or side... will give you an even greater advantage because you'll be able to adjust to every angle of pushoff and you'll be able to check out your competition. How to Do It: 1. Start by rehearsing the underwater dolphin in the positions you're most comfortable with, flat on your stomach, or flat on your back. 2. Next, push off on your stomach and kick for a few cycles, then rotate to your side. Maintain the same rhythm of the kick. 3. Repeat but rotate to your other side. 4. Now pick a side, start on that side, and rotate to your back. 5. Repeat to the other side. 6. Spend some time kicking specifically on your side. This is a bit more challenging, but is a great teacher of bodyline and balance in this drill. How to Do It Really Well (the Fine Points): Put all the directions together. This revisits and old drill called 360 Dolphin Rotation that we posted a few years ago, but is now a bit more integrated into the sequence. Do your best to always driv the fingers forward, and not up and down. We've also received many emails about the fins we're using during this drill. They are the Alpha fins by Aqua Sphere.
Learning the Underwater Dolphin - Step 3
In Step 3 to learning the underwater dolphin, it's finally time to take it under water. Add to Cart View Cart - Pick up the Margaret Hoelzer DVD and watch dolphin for backstroke! Why Do It: In Steps 1 and 2, you learned the dolphin movement while on the surface of the water. In Step 3, you'll go through the same learning sequence, but you want to stay away from the surface. How to Do It: 1. Review and rehearse all 4 steps leading up to this point. Head-lead dolphin on your front. Head-lead dolphin on your back. Hand-lead dolphin on your front. Hand-lead dolphin on your back. 2. Now, simply go through the same sequence while completely under water. Start with head lead on your stomach, and make sure you focus on sending the top of your head on a direct path through the water. Don't push the face down, but use the body to drive the head forward. 3. Flip over on your back, and try again. This is much tougher with the hands behind, and try your best to NOT tuck the chin, but lay your head back. This gives the water a MUCH better chance to get up your nose, so practice this for short distances, with air constantly coming out of the nose. 4. NOW it's time for the perfect streamline. Push off on your stomach with your hands in streamline and lock your head between your arms. Drive the hands forward, not up and down, by using the body from the abs, to the hips, and allowing the legs to follow the movement but adding the snap. 5. Flip over on your back and stay in streamline. With your head locked between your arms, remember to allow air to come out through your nose. Continue to focus on your body movement, rather than powering too much from the legs. How to Do It Really Well (the Fine Points): When you get to streamline, locking tightly with the hands encourages the body to do the work. If you allow the hands to do the work...letting them go up and down too much... you'll weaken the snap through the legs. Start to experiment with angles, as we'll be addressing that, and WHERE to use the underwater dolphin, in the next segment.
Learning the Underwater Dolphin - Step 2
Last week we started a simple progression for learning the underwater dolphin. This week we'll progress to the next part of the sequence. Why Do It: The underwater dolphin is the single most important skill for all swimmers to master. It should be used in every event in competitive swimming. Simply put, if you're not great at this skill, you limit your potential as a competitive swimmer. How to Do It: 1. Review the head-lead dolphin movement from last week. 2. To advance to the next stage, simply move your hands to a streamline position in front. While streamline is the most effective position when executing this move in a race or in practice, it's OK to to use locked thumbs (instead of perfect streamline) in the learning stage. This will allow you a bit more freedom of movement through your chest and torso. 3. Start on your stomach, and focus on keeping the hands about 6" below the surface of the water. Think about pushing the fingertips directly forward. 4. Use the abs and hips to generate the undulating movement that travels through to the feet. Do your best not to bend the knees too much, but allow the knees and feet to react to the movement of the hips. 5. Flip over on your back and continue the same movement. 6. While on your back, be careful not to allow your hands to travel out of the water. Keep them below the surface. This will stretch out your abs, and keep your back flatter. 7. With your legs, try to allow just the knees and a bit of the thighs to touch the surface of the water. How to Do It Really Well (the Fine Points): Think about staying fairly rigid from the fingers to the head, but allow the body to start flowing from the head/shoulder area. Be careful not to brace with your palms at any point of this drill, but spear with the fingertips. Also try not to let your hips sink while you're on your back, which will require you to KICK and BEND your legs too much. If you're struggling for air while learning the underwater dolphin, use a centermount snorkel to allow you to practice this drill for a longer period of time.
Freestyle - Building a Longer Stroke
If you want to create effective changes in a swimmer, it takes time. Using the Tempo Trainer can help that long term change. Why do it: Do your age-group swimmers use the techniques you want them to have when they're senior swimmers? If not, here's a great way to train them in to a better stroke. How to do it: 1) Carry a tempo trainer in YOUR pocket, and watch the swimmers you want to help. Match the Tempo Trainer to their tempo during standard training. 2) Give the swimmer the Tempo Trainer everyday. Start him out at the rate he's used to so he can become accustumed to the constant beep. 3) For the first week, keep the swimmer at the standard tempo. 4) Each week after that, INCREASE the setting on the Tempo Trainer by .02, or 2/100ths of a second. We started at .87 and continued up to .89, .91, .93, .95... etc. 5) Make sure the swimmer stays at the same intervals, and does their best to maintain the same speed as they previously did. How to do it really well (the fine points) If you're in this for the long haul, then the long term changes take a while. While this illustration was done in a series of 50s, we see the opportunity this young swimmer has IF he continues to work along these lines. Each 50 we did, as the stroke rate slowed, was the same speed, or the same time. Imagine if this was done week after week, for 4, 5 or 6 weeks, what the standard stroke would be at the end of that time. The ending stroke holds much more potential than the beginning stroke, and as this athlete matures and adds strength to the mix, we want him to be able to maintain that longer stroke... at a much higher rate.
March 21, 2023 - Stroke Counting Zoom
Save 30% on Finis Smart Goggles and Tempo Trainer until the end of March 2023. Use promo code GOSWIMTV30 at checkout. Follow this link. Stroke Counting: Easy as 1-2-3 What’s the simplest way to add challenge AND technique focus to any set? Add stroke counting! This week we explain how and why to count strokes (the easy part) and give examples of how to overlay stroke counting onto a set to transform it from simple to OMG. Monday All Strokes: Stroke Count How and why to count your strokes. <https://www.goswim.tv/lessons/2321-all-strokes-stroke-count> :10 - when do you start counting? 4.5 lines on breakout - 6 strokes with short last stroke :27 - 5 lines on breakout - 4 long strokes :41 - 3.5 lines - 4 underwater dolphins - 11 strokes :52 - 3.5 lines - 4 underwater dolphins - 9 strokes 1:07 - 3.5 lines - 4 underwater dolphins - 7 strokes 1:21 - 5 lines - 9 underwater dolphins - 5 strokes 1:35 - 3.5 lines - 4 underwater dolphins - 11 strokes 1:49 - 5 lines - 8 underwater dolphins - 9 strokes Tuesday Free Drills: Building a Longer Stroke The FINIS Tempo Trainer is our 1 tool for building awareness of stroke rate and power. Here’s one way to introduce the Tempo Trainer to your swimming. <https://www.goswim.tv/lessons/1710-freestyle-building-a-longer-stroke> :09 - The original wearable - always carry an additional TT for checking :20 - without the swimmer knowing - get the standard training rate :41 - start out getting them used to their standard tempo and listening :49 - use the TT for a week at the standard tempo :57 - each week, decrease the stroke rate by 2/100ths of a second 1:06 - over 6 weeks, decrease stroke rate my 1/10th of a second All of this with the focus on maintaining intervals and performance We did the exercise for a set of 50s, demanding same speed and interval WHAT WILL THE LONG TERM STROKE BE? Wednesday Masters Tempo Trainer Workout The addition of a Tempo Trainer and stroke counting turns this simple set of 25s, 50s, and 75s into a self-discovery set. <https://www.goswim.tv/lessons/1694-masters-tempo-trainer-workout> :14 - have the swimmer swim a set of 25s to find their comfortable rate :31 - see how fast they’re going to create the best interval for the whole set KNOW WHERE YOU’RE GOING :53 - 16 x 25 on :30 - 12 x 50 on ;55 - 8 x 75 on 1:20 Distance gets longer Interval gets shorter 1:25 - Tempo Trainer allows you to check swimmers without counting strokes 1:58 - find out where their breaking point is - go to failure to track improvement Thursday Discovering Freestyle Efficiency – Step 2 This simple set of 50s (swum by Glenn!) combines stroke counting and time to build freestyle efficiency. <https://www.goswim.tv/lessons/1008-freestyle-discovering-efficiency-step-2> :08 - learn your stroke count :29 - maintain your stroke count for a set of 50s :45 - 4 sets of 4 x 50 on the same interval Stroke count was 13-14 You’ll generally add a stroke without a turn 1:21 - 50 was :35 1:55 - 50 was :34 2:06 - start adding power - kick - rotation 2:28 - 50 was :31 2:34 - No additional dolphins - trying to maintain consistency 2:48 - LONG TURN 3:03 - LONG FINISH - 50 was :29 3:08 - repeat with more knowledge Friday Free Drills: Playing with Surface Area Changing the amount of surface area on your hands (fists - naked hands - paddles) helps you explore the relationship between rate, force, and power. <https://www.goswim.tv/lessons/1578-freestyle-playing-with-surface-area> :11 - Goal is to learn how to use your entire arm, not just the hand :19 - using fists :30 - open hand :37 - using paddles - starting the process :43 - count the strokes :52 - take off the paddles - count the strokes 1:04 - Fists - count the strokes 1:15 - now start with fists and reverse 1:32 - open hands 1:39 - paddles Saturday All Drills: Wax On Wax Off Wax On…Wax Off worked for the Karate Kid and can work for swimmers, too. Much can be learned in this simple set of 8 X 25s. <https://www.goswim.tv/lessons/1878-wax-on-wax-off-set> :08 - 25 relaxed - count the strokes - 1 dolphin - 9 strokes :16 - add a stroke - 1 dolphin - 10 strokes Interval should be about a 1:1 work:rest ratio :34 - add a stroke - 1 dolphin - 11 strokes :48 - add a stroke - 1 dolphin - 12 strokes 1:05 - relax and recover 1:10 - start at ending stroke count - 2 dolphins - 11.3 - 12 strokes 1:22 - take a stroke off - maintain time - 2 dolphins - 11.7 - 11 strokes 1:37 - take a stroke off - maintain time - 3 dolphins - 11.3 - 10 strokes 1:51 - take a stroke off - maintain time - 3 dolphins - 11.5 - 9 strokes Sunday Free Drills: Reduced Stroke 100s We love this set of 100s to explore how stroke rate affects speed and power. It’s super fun with fins and paddles! <https://www.goswim.tv/lessons/1881-freestyle-reduced-stroke-100s> :08 - 1 dolphin - 10 strokes :21 - 1 dolphin - 9 strokes :37 - 2 dolphins - 8 strokes :51 - 1 dolphin - 7+++++ strokes 1:09 - 1 dolphin - 11 strokes 1:22 - 1 dolphin - 10 strokes 1:38 - 2 dolphins - 9 strokes 1:52 - 3 dolphins - 8 strokes Chat From the Meeting: 10:02:23 From Louise Blignaut to Everyone: Hi From South Africa 10:02:50 From Glenn Mills to Everyone: Finis Promo Code until the end of the month: GOSWIMTV30 10:03:18 From mark fry to Everyone: Saludos from Madrid! 10:03:34 From Barbara Hummel to Everyone: Ola Mark! 10:04:19 From Brian Porter to Everyone: purchased through where? 10:04:24 From Glenn Mills to Everyone: [email protected] 10:04:44 From mark fry to Everyone: Thank you, Barbara. Happy to join you all again. 10:05:01 From Brian Porter to Everyone: OK, thanks. 10:05:01 From Glenn Mills to Everyone: https://www.finisswim.com/shop/electronics/smart-goggle 10:05:40 From Glenn Mills to Everyone: https://www.finisswim.com/shop/training-gear/electronics 10:05:58 From Dan Jimar to Everyone: have had a hard time to find them earlier in the year (tempo trainiers) 10:27:34 From Melissa Ford to Everyone: link? 10:27:58 From Melissa Ford to Everyone: tempo trainer link 10:28:06 From Barbara Hummel to Everyone: Hi Melissa. Scroll up in the chat and you’ll find the links. 10:28:48 From Mark Hesse to Everyone: if you came in late the old chat doesn't show up 10:28:57 From Melissa Ford to Everyone: I'm not seeing it 10:29:08 From Glenn Mills to Everyone: https://www.finisswim.com/shop/training-gear/electronics 10:29:11 From Melissa Ford to Everyone: thanks 10:29:20 From Glenn Mills to Everyone: Finis Promo Code until the end of the month: GOSWIMTV30 10:36:06 From Fredrik Weisz to Glenn Mills(Direct Message): Super, makes my day hearing that the stroke looks nice. :) 10:37:52 From Louise Blignaut to Everyone: So we can't place an order from South Africa? 10:37:55 From Fredrik Weisz to Glenn Mills(Direct Message): That would be very interesting! Looking forward to it. 10:38:21 From Brian Porter to Everyone: just tried the code and it doesn't appear to be working yet 10:39:45 From mark fry to Everyone: If you can't find a Finis site for your country of residence, the amazon site for your country (e.g. amazon.es for Spain) and see if the Finis material is available there. Good luck. 10:43:17 From Dan Jimar to Everyone: How long rest between 25's? 10:45:53 From Dan Jimar to Everyone: lol 10:50:34 From Gordon Hill to Everyone: Googles, are they available in RX? 10:50:38 From Berrin Yavuzer to Glenn Mills(Direct Message): only "goswimtv" code is working at the finis web site 10:51:06 From Beth Baker to Glenn Mills(Direct Message): I’m working with my college kids tomorrow on this. Where’s best place to start? Is your order here good? Swim Golf? What? 10:56:10 From Brian Lindsay to Glenn Mills(Direct Message): Hi Glenn! I have been unable to use the GoSwim app on my phone. It is stuck on checking my subscription. What do I need to do? 10:56:34 From Gordon Hill to Everyone: Thank you, great stuff! 10:57:14 From Glenn Mills to Brian Lindsay(Direct Message): Shoot me your email and I’ll check… [email protected] 10:57:22 From Olivia Zuo to Everyone: Have to drop for a meeting, will you share the recording? 10:57:37 From Glenn Mills to Everyone: Replying to "Have to drop for a m..." It will be on the website later today 10:57:41 From Barbara Hummel to Everyone: Hi Olivia It will be posted to the site 10:57:44 From Brian Lindsay to Glenn Mills(Direct Message): [email protected] 10:57:55 From Olivia Zuo to Everyone: Great thank you! 11:04:32 From Beth Baker to Everyone: Best invention ever when I was doing a lot of masters swimming were the fist gloves 11:04:34 From Mark Hesse to Everyone: Stroke Count progression set 10 X 25 @ :30 2 x 25 at n strokes (we got to where we were starting with 3 hand hits) 2 X25 at n +1 cycle, 2 x 25 at n +2, 2 X 25 at n +3, 2 x 25 at n +4. YOu can make n whatever number you want as swimmers get more experienced each can have own number, you can also do in reverse by subtracting strokes 11:05:01 From Beth Baker to Everyone: thx Mark! 11:05:16 From Berrin Yavuzer to Everyone: Thank you Mark :) 11:05:49 From Alfredo Breitembücher to Everyone: Bye, thank you Barbara & Glenn 11:05:58 From Barbara Hummel to Everyone: thanks Alfredo! 11:06:11 From Colleen Bolan to Everyone: Thanks!!! 11:07:15 From Mark Hesse to Everyone: lots of different ways to play with. We also did this set during taper. 8 x 25 at 12 strokes or fewer @:30 then 3 X 100 at 500 pace at rest half of what you swam i.e. if you go 1:00 interval is 1:30 11:08:01 From Mark Hesse to Everyone: for those that coach HS or Summer League there is a great book "Long Strokes in a Short Season" by Art Aungst 11:08:26 From Teresa Pitek to Everyone: I matched two (triathlon) swimmers side by side and had them "watch eachother" and match the pace and stroke rate - that worked really well 11:08:36 From Barbara Hummel to Everyone: Agree. Love Art’s book. 11:08:56 From Beth Baker to Everyone: Reacted to "Agree. Love Art’s b..." with 👍🏼 11:09:55 From Mark Hesse to Everyone: Art's book must be out of print unfortunately people are selling it for $85-101 on Amazon 11:10:18 From John McGowan to Everyone: How about having 2 swimmers with different rates swim next to each other and synchronize to each other 11:10:24 From Mark Hesse to Everyone: Reacted to "Best invention ever ..." with ❤️ 11:10:26 From Beth Baker to Everyone: Reacted to "Art's book must be o..." with 🙁 11:10:57 From Glenn Mills to Everyone: <https://www.goswim.tv/lessons/1902-freestyle-synchro-swim> 11:11:23 From Monty Krieger to Everyone: great session thanks 11:11:24 From Barbara Hummel to Everyone: John, our team does synchro swimming a lot. Its really FUN. I have the swimmers change lanes so they swim with other peop;le 11:11:43 From Barbara Hummel to Everyone: They have to learn to compromise. 11:11:46 From Andy Wilcox to Everyone: Thanks All. 11:12:06 From Corinne Machoud Nivon to Everyone: Thank you so much Glenn and Barbara. 11:12:07 From John McGowan to Everyone: Thanks
Freestyle - Reduced Stroke 100s
Here's a simple aspect you can add to any set to give you some insight on what you actually know about your stroke. Why do it: Understanding your stroke rate / length, how much effort you're putting in to every stroke, and a complete knowledge of what you're doing in the water will serve you very well as you try to compete at higher levels. How to do it: 1) Start a set of 100s in which your goal is to take 1 stroke less on each 25. 2) Our swimmer started with 10 strokes, he felt good, felt smooth... but wasn't tired at all, so maybe bit off a bit more than he could chew. 3) On each length, take one less stroke.... or at least try to. How to do it really well (the fine points): You can always start again and add a stroke, which means you've already learned what your limitations are when you start to get tired. Another way that coaches LOVE, would be to add more dolphin kicks off the wall as the stroke count is diminished. Add more kick, add a bit more snap to the rotation and extension. Do everything possible to get just a little bit more out of every stroke you take. This sort of extension, length, attention to detail should become your new norm if your true goal is to reach your ultimate performance.
Wax On - Wax Off Set
Our set of the week features a 300-yard (or meter) mini set that works great as part of a taper. It helps you focus on several key aspects of a good race: achieving easy speed; getting a solid, streamlined pushoff; maintaining speed through the breakout; being aware that lengthening your stroke can be way more effective than churning your stroke. WAX ON...WAX OFF SET: 300 For the 25s, use a sendoff/turnaround that gives at least a 1:1 work/rest ratio...up to a 1:2 work/rest ratio. Barbara's masters swimmers use :40 during the season and :45 during taper for SCY. For SCM, use :45 or :50. Do the same stroke throughout. 4 X 25; count strokes per length 1: Use a nice long stroke, but make it feel like swimming, not drilling 2: Add 1 stroke 3: Add another stroke 4: Add another stroke and be sure to get your time 100 easy recovery 4 X 25 1: Swim at your highest stroke count from above and be sure to get your time. This is your TARGET TIME. 2: Take off 1 stroke, but hold your target time 3: Take off another stroke and hold your time 4: Take off another stroke and hold your time
Freestyle - Playing with Surface Area
All swimmers need to understand how to use their entire arm to pull in freestyle, so here's a fun way to move the pull from depending on your hand, to depending on your arm. Why do it: By varying the size of the connection of the hand, but setting the goal of keeping the same number of strokes per length, the swimmer has to adapt various parts of their stroke to compensate for the changes in connection size. These compensations teach a more well rounded overall stroke. How to do it: 1) Start with some 25s using paddles. The increased surface area typically means the swimmer will take fewer strokes than normal. Count these strokes. 2) Now take off the paddles and go a few more 25s swimming nomally, counting the strokes, and trying to take the same number as before. 3) Next, swim a few more 25s with your fists closed tightly... with the goal of taking the same number of strokes per length. How to do it really well (the fine points): Do this set a few times, only alternate starting with paddles, to starting with fists. 25s using fists, counting strokes, 25s normal swimming, and then 25s with paddles. The more knowledgable you are about your overall stroke, the closer all these counts will become. Using more power with the inside of the arm, or even using more kick... it's all legal, and it all helps. Limit the rest, and these quick sets become very challenging as well.
Freestyle - Discovering Efficiency Step 2
In Step 1 of our series on discovering efficiency, we counted strokes. In Step 2, we'll add a simple focus point... speed. When you've had a chance to experiment with your stroke count, and you've discovered a count that lets you swim comfortably for 50s, or 100s, or 1000s, then it's time to add time to your equation. You want to see how fast can you swim at that given stroke rate. Why Do It: Learning to swim faster without adding strokes will teach you how to get more out of each stroke. It will also clean up your walls, extend your breathing, activate your kick, and teach you a lot about your stroke count as well. How to Do It: 1. This drill is generally accomplished in a "set". The set we'll use is 4 rounds of 4 x 50 meters. You must use the exact same stroke count through the entire set, but each 50 in each series of 4 MUST get faster. We used a stroke count of 13 strokes on the way down, and 14 strokes on the way back. 2. One the first 50, take it easy and make your stroke count. Get your time and take the prescribed amount of rest. This 50 was 35 seconds. 3. One the second 50, push off with a bit more integrity, and try to grab just a bit more water with each pull. You can also start to use the kick just a bit more, but remember... use the same number of strokes. This 50 was :34. 4. One the third 50, everything gets more intense. Pull with more force, kick with more intensity, but make sure you're doing your best to keep your stroke count exactly the same and to reach full extension on each stroke. This 50 was :31. 5. One the forth 50, swim as fast as you can without adding any strokes. Because you're working for ultimate speed on this, you may want to add a dolphin kick to maintain speed off the wall, but don't cheat by adding too many. You'll find it's tough enough to go very fast without adding strokes, and if you're not great at dolphin kicks, staying under too long will make it even more difficult to descend your time. How to Do It Really Well (the Fine Points) At the end of the 4th 50, allow your time to go back up to the original time, and start the set of 4 x 50s all over again. By the time you get through all 4 sets, if done correctly, you'll not only know more about your freestyle, but also be a bit tired. You may even notice that when you're adding a stronger pushoff, a stronger pull, and a stronger kick, that your stroke rate may try to go DOWN as your velocity increases. Again, try to maintain the exact stroke count. You may also find that if you try to go too fast, your body will want to add a stroke. Try to avoid this at all costs. Next week, we add heart rate to the equation.
Masters Tempo Trainer Workout
This video was put together during a set that was used in a lesson with a triathlete. First we did a short set of 25s, with the athlete selecting a rate, and pace she felt she could hold for a long period of time. We matched the Tempo Trainer to her stroke rate, and then began the main set. Main Set: In all the swims, the ultimate goal is to maintain the same stroke rate, stroke count, and time per 25 through the entire set. If any part deteriorated, at minimum, maintaining the stroke rate will be the easiest to focus on. 16 x 25 on :30 12 x 50 on :55 8 x 75 on 1:20 Pick up your Tempo Trainer Pro at this link. Use the code "goswimtv" to get a discount.