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Hi, Freestyle question: Workout question: I enjoy doing pyramids, is this a great way to improve my endurance to reach 1,500meters? My workout: 50 - Breastsroke easy
Note: next month I am hoping to add a 200 meter to the pyramid .... ;-) 1. I am confused as to how much rotation I should have assuming the left shoulder is pointing down toward the pool bottom and the left arm is completing the S-curl and the right arm is beginning re-entry. I think I am so were between 45 - 75% angle of rotation. a. Question: What is the right angle of rotation? b. Question: Should this be done to both sides, i.e. when the right arm is pulling through and the left hand is re-entering the water? Issue: It seems when I watch the pros they are swimming with very little rotation at least it seems that way to me, it's like they are just riding high on top of the water. c. Question: I am trying to learn how to bilateral breath, but can't seem to get my head out of the water to breath when rotating to my left, but I continue to practice rotating to the left anyway, since it is my understanding that I should be rotating and gliding. What is the secret to breathing on your opposite or weak side? d. Question: Should I look completely straight down at the bottom of the pool or look forward a little? Man I am so excited that I am up to 500 meters non-stop, on my way to the 1,500 needed for the Olympic distance tri. The bike & run I am there, but I can't enter until i am comfortable swimming the 1,500 in the pool. tnx |
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Breathing bilaterally is a good test for your timing. The amount of rotation varies from swimmer to swimmer, you will find your natural angle when the rest of the stroke fits together. Ice skaters rotate faster on the ice when the arms are tucked in. Swimmers rotate more easily when the elbows are near to the body's "long axis". Maximum rotation is achieved when the forward arm is straight out in front, and the pulling arm is finishing the up sweep and the elbow is close to the side of the body. The breath should be taken at this point in the stroke cycle. Put simply: Rotate when the elbows are tucked in. |
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Ducky...
Question b) Some swimmers (ie.Van Den Hoogenband) rotate only to one side usually to their "strong" breathing side...they call this "kayaking". In your example you fully rotate to the left an extend your entering arm and that rotation will give you a more powerful right arm pull. Question c) The secret to bilateral breathing is BALANCE. I think bilateral breathing should be pursued but it is not indispensable...look at Erik Vendt, he swims breathing only to one side. Furthermore some studies have shown that bilateral breathing limits your air intake, hence oxigenation (Maglischo). So if you are aiming at 1500, take this into consideration. Quiestion d) Again, as you feel more comfortable. Tomas
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Hi Ducky,
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Olympic distance run is only 10k |
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Ducky, it is good to see more people getting ready to try a tri. You comment that you really like to do pyramids, and they are a good way to improve conditioning but if that is all you are doing you need to add variation. You should especially consider doing some very high intensity swims mixed in with your sets. So for example on your pyramid go as hard as you can on the 50 the 150 and the final 50. Watch you average pace on a pace clock to gauge your speed on each swim also. Then also vary your sets. I would suggest doing a set of 8 x 50 free leaving on a set interval of say 90 seconds so you the harder you swim you earn more rest time you earn. Again use a pace clock to see how long each 50 takes and don't allow yourself to slow down too much. Then when you are ready switch that set to 6 or 8 x 100 free. Vary that with your pyramid and a long swim day. Sets like this will build some speed and help your endurance too. As to the rotation often when I work with beginning triathletes what they think they are doing, like rotation or "S-Curl" arm pattern is not what is actually happening. I would suggest you get a coach to take a look or someone who swam competitively to get you started. All the suggestions listed are good but it takes eyes on your stroke to know what needs to be corrected. On your breathing question, bilateral breathing is an important skill to learn but is not necessary in a race. UNLESS it is an ocean race. I natural breath on my right but if I am swimming in an ocean race where the surf and waves are to the right I need to breath left to be safe and comfortable. So practice by breathing looking only at one wall, so left side down right side back. It will take time to get comfortable with this, but once you have done it for a while it's not so hard. The key to swimming is getting comfortable with the water and that takes time and patience. Good luck, and pick your triathlon soon and get your entry in. Nothing like a clear target to motivate you. |
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Looking at swimmers in the Olympics in Beijing, I could not see one swimmer who alternated from left to right when breathing. I would suggest that you do one length to one side and the next length to the other while practicing. In a competition, you'd then be able to do either, depending on the angle of the sun or the waves. |
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i like your comment it is very important news of notary public.people should about their
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hello guys i am again
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