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Thread: Ande's Swimming Tips: Swimming Faster Faster

  1. #801
    Very Active Member scyfreestyler's Avatar
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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Quote Originally Posted by pwolf66 View Post
    If that is the case, then I am impressed. Holding a 6 beat kick for an entire 400 is pretty dang hardcore.
    According to a GoSwim video of mine with Erik Vendt and Kaitlin Sandeno, Vendt carries a 6 beat through an entire 1500M event.
    I love the smell of neoprene in the morning!

    -Dave Stark

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Ande -

    Regarding 218 - Stacking Tech suits...

    1. Do you see this as a trend?
    2. Do you think the suit manufacterers would start making "suit sets"?
    3. Do you think FINA would eventually step in, or is it too far gone?

    Just wondering.
    Matt


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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Hi Matt,

    1. Do you see this as a trend?
    Possibly, swimmers are experimenting with it to see
    if they can eek out a few more 10ths
    I think it might help
    I want to test it

    2. Do you think the suit manufacterers would start making "suit sets"?
    no way, that would make suits more like wetsuits which are illegal,
    but I think if a swimmer stacked enough suits the net result
    could be like a wetsuit

    3. Do you think FINA would eventually step in, or is it too far gone?
    Possibly, if it becomes a problem, we might see a one suit rule

    Ande

    Quote Originally Posted by Redbird Alum View Post
    Ande -

    Regarding 218 - Stacking Tech suits...

    1. Do you see this as a trend?
    2. Do you think the suit manufacterers would start making "suit sets"?
    3. Do you think FINA would eventually step in, or is it too far gone?

    Just wondering.
    Matt

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Post this in the 'Ask Ande' thread

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    219 Your time will be your Ideal Performance plus Mistakes

    In the past I've written that each of us has an ideal swim that we a capable of, let's call that our ideal performance.

    at any given time if you swim a race
    your time will be the result of

    your ideal time + mistakes

    now let's broaden mistakes a little

    some mistakes are technique related
    slow start
    too deep
    missed a turn
    choked on water
    blew a touch

    some mistakes are mental
    you're not in IPS
    you split the race wrong
    you hold back too much

    but other mistakes have to do with race and meet preparation
    mid season training
    taper
    weight training
    conditioning
    body weight and shape

    other mistakes can be the pool you chose to race in or the equipment you chose to use

    another mistake can be swimming an event too close to your main event and not being fully rested for it

    If you want to get closer to your ideal perfomance times
    you need to align as many factors as you can
    rehearse your races often so you have them down

    there's many factors and variables
    figure out what's critical for you

    experiment
    make smart choices

    when you make fewer mistakes you'll swim FASTER FASTER

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    220 Backstroke Starts Foot Position

    If you are racing backstroke in a pool where the touch pads go up above the waters surface like they do in many international meets.

    Your toes and part of your feet can be out of the water.

    On backstroke starts you can place your toes above the water's surface as long as part of your foot is in the water. This gives you a higher center of gravity which should allow you to dive out further and enter the water with more power.

    Look at the swimmer in Lane 8,
    study his foot and body position.
    Half of his feet are above the waterline
    more of his body out of the water,
    He's gripping the blocks higher
    his legs are bent around 90 degrees,
    his butt is barely touching the water
    most of the other swimmers have their bodies lower, their butts deeper and closer to their heels which is a mistake.
    The swimmer in lane 8 is ready to leap
    far fast and powerfully when he hears the beep.
    Which allows him to dive with more momentum

    Eddie Reese told Aaron Piersol to study this swimmers start.

    You can't curl your toes over the edge on surface level pads

    Improve your backstroke start and you will swim faster faster.
    Last edited by ande; August 11th, 2008 at 03:12 PM.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    221 The 400 Free is a Sprint

    The 400 Free is a controlled sprint,
    elite swimmers 6 beat kick the whole way.
    If the 400 is your event, train so you can too.

    Every swimmer in the mens final at the 2008 Olympics 6 beat kicked the entire race.

    Do it in practice all the time so you can do it in a meet.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    222 Deep Dip Look Backs, Deeper, & The Right Touch

    1) deep dip look backs on backstroke finishes
    It's a mistake to do a deep dip look back on your backstroke finish

    A deep dip look back is where backstrokers, on their finish, throw their heads way back and dip their heads down deep to glance at the wall and touch it with their hands
    right before they touch the wall,
    they get a glance way back
    this slams on the aquabrakes and makes them lose a tenth or 2

    It's a mistake.
    It slows them down.
    Their body breaks streamline
    the maybe further reach isn't worth it
    Don't do it.

    It's better to know your stroke count and when to reach for the wall or take a quick side glance


    2) Deeper
    In the 2008 Olympics many swimmers are streamlining deeper off starts and turns.
    Watch the underwater footage

    Michael Phelps and Natalie Coughlin go deeper off of dives and push offs then SDK to the surface. They go deeper and further than other swimmers.

    If you have a fast SDK practice going deeper take a few more SDKs (but not too many) Find your sweet spot.
    Don't be shallow.


    3) the Right touch
    The Olympic underwater footage shows swimmers touch the wall, their arms are straight but their palms / fingers are angled up, you think this might slow them down and it does but it's to avoid breaking fingers and hands

    The clock doesn't stop till you touch the wall but

    if you break or fracture your fingers touching the wall
    you're done and in pain.

    Angling your hand / fingers up absorbs and distributes the impact of touching the wall
    Swimmers actually touch the wall with the pads of their fingers then collapse their hand down, following through to their palms.
    the instant after touching the wall they also collapse their elbows.

    Touch the wall but don't break fingers and hands.

    if you touched on your race with straight fingers, straight hand and a stiff arm and kept it that way after the touch
    The mass and momentum of your body would
    break, strain or fracture your fingers and hands

    Mis-timing touches is more of a problem
    Gliding into the wall, coming upshort, or not having your arm fully extended
    Perfect your touch till it's right.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    I couldn't help but smile when I saw Dara Torres' comment about filing her nails

    http://news.bbc.co.uk/sport1/hi/olym...ng/7566097.stm

    "Torres, whose silver in the 4x100m free relay in Beijing had already made her the oldest Olympic swimming medallist, quipped: "I'm thinking I shouldn't have filed my nails last night."

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    I think Dara was referring to the fact her fingers would have been slightly longer which might have allowed her to touch sooner. Wonder if she knows that longer nails provide swimmers with more hand surface area which gives them a more powerful pull which gives them more speed
    most swimmers kick faster with fins
    many swimmers swim faster with paddles
    long fingernails are like tiny paddles
    http://www.usms.org/forums/showpost.php?p=132588

    elite swimmers train hours each day for years upon years
    It boggles my mind that many don't do every legal thing in their power to
    1) decrease resistance and
    2) increase speed

    plus you'll notice she went from
    no SDKs at trials to
    2 or 3 at the Olympics


    Quote Originally Posted by Slid View Post
    I couldn't help but smile when I saw Dara Torres' comment about filing her nails

    http://news.bbc.co.uk/sport1/hi/olym...ng/7566097.stm

    "Torres, whose silver in the 4 x 100m free relay in Beijing had already made her the oldest Olympic swimming medallist, quipped:
    "I'm thinking I shouldn't have filed my nails last night."

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Don't Talk Trash it Can Backfire

    At the 2000 Olympics Gary Hall said,
    "We're going to smash them (the Australians) like guitars."
    Later the Australian 4 x 100 free relay beat the American's and Michael Klim received great saticefaction after his victory by playing a few air guitar bars.

    At the 2008 Olympics, French 100 fr world record holder Alain Bernard declared that his team would "smash" the Americans in the finals of the 4 x 100 free relay. The Americans won by 8/100ths of a second when Jason Lezak split a 46.0 anchor leg.

    Before the 2008 Olympics American pole vaulter Jenn Stuczynski said,
    "I hope we do some damage, and, you know, kick some Russian butt."
    Which made her opponent Yelena Isinbayeva angry.
    Yelena won Olympic gold and broke the world record; Jenn received silver & a lesson in humility.

    Trash talking, making public statements about beating your competition might help you swim faster faster but probably not.

    Being trash talked about, might help you swim faster faster, don't respond verbally, don't sink to their level, do your talking in the pool, use their statements as fuel to prove them wrong. Get emotionally charged and tap into new ability levels.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    224 Inward feet

    If you look at the Aug 25th, 2008 Sports Illustrated Issue
    the one where Michael Phelps is wearing all 8 gold medals on the cover

    on page 10 & 11 there's a triple page fold out photo of michael phelps swimming freestyle in the 4 x 200 free relay
    the shot was taken from directly above him

    you'll notice his feet are turned inward
    I've also noticed this on Ryan Lochte and several other elite swimmers when they SDK

    when you're kicking you don't want to rigidly point your toes and foot straight.
    Swimmers feet naturally turn inward to provide more foot surface area which creates more power and speed from their kick

    This helps them swim faster faster.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Ande I have always suggested your tip 224. What happens to the feet on the upbeat of the kick when swimming on the front?
    Last edited by geochuck; August 22nd, 2008 at 01:04 PM. Reason: 244 change to 224
    Keep it simple George Park
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    Re: Ande's Swimming Tips: Swimming Faster Faster

    not sure
    they probably do what they're supposed to do

    Quote Originally Posted by geochuck View Post
    Ande I have always suggested your tip 224.
    What happens to the feet on the upbeat of the kick when swimming on the front?

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    here's Paul Smith's

    Top 10 Ways to Blow Your Meet

    along with wisdom from other USMS forums community members

    I scratched my head on the flip flop recommendation but yesterday my son was walking up stairs in flip flops on the TX State campus, he slipped and ripped a section of skin off the bottom of his big toe. Protect your feet.

    With 4 weeks left all to often this is when people screw up!

    10) Get injured: going for max lifts, playing ultimate frisbee, getting out of bed to fast, screwing around in general. The further you get into a taper the more energy you will begin to feel and that's when it often happens.

    9) Try and make a technique change: save that project for May 12th (take 1 week off after nationals and repair your body). This is not the time to change from a grab to a track start, this is not the time to staart learning to SDK....not is the time to refine and dial in whatever you've been doing all along.

    8) Go on a diet: This is a national championship not a bathing suit contest...you need to eat healthy more than ever. Because your intenstiy should be upped the next 7-14 days DO NOT reduce calories but rather eat better in general...5x a day (a healthy low cal snack between breakfeast/lunch & lunch/dinner).

    7) Get sick: more often than not this is when many people do. #1 way to avoid it is to avoid others who are sick...and wash your hands..a lot! Even if you do keep your head screwed on tight...we have all seen and at times first hand experienced great swims in spite of getting sicik right before or during a meet.

    6) Take the stairs / wear flip flops / practice starts: Stop all 3 of these 2 weeks out...the legs ill take the longest to feel 100%.

    5) Not take rest days: whereas I will typically swim 3 - 5x a week and go "hard" 2 - 3x....from here on out I will be in the water every single day...however I will make every other day...or more as needed, recovery days. For the next week that means keeping yardage the same with more rest and doing broken swims every other day with some speedwork and on the rest days longer, hypoxic swims.

    4) Not stretch: Even if you typically don't stretch on a regular basis you like most probably do some...or a lot at a meet. This is often times shy people feel sore at meets because they have not been doing it all along. Start today and 2x a day spend 5-10 minutes...you will 100% feel/see the differance...espcially by the last day of your meet.

    3) Not test out a new suit...goggles; Don't wait till the meet to buy them...get them now and practice with the suit at least twice and the goggles every day.

    2) Try to get into "shape": you've either banked your yards by now...or not so don't up your mileage with 4 weeks to go and try and play catch up. Either wat the next 7-14 days you need to be doing quality swimming with more rest added in. If you go pace 50's on :50, go to 1:00 and try and get 1-2 seconds faster, if 100's are typically 1:30, go to 1:45 and try and be 2-4 seconds faster. Remember...you will most likely feel terrible the last week of your taper...this is not because your getting out of shape...its your body adapting to a change in training and healing...this is also one of the main times people screw up...trust your training/trust yourself.

    1) Turn into a head case. Listen...its a cliche but its the journey not the destination. Nationals is simply the gravy on top of the mashies...have fun, swim fast, get ready to come back and start the whole process again!

    Jazz Hands:
    Another factor is the time of day and jet lag, especially for swimmers traveling east to get to Austin. Warm-ups start at 7:30 in the morning, which is 5:30 on the West Coast. Have you prepared your brain to wake up and swim very fast early in the morning? How will you deal with jet lag? I'm going to bring along some melatonin, and I'm trying to get quiet roommates.

    Chris Stevenson:
    "Not get enough sleep."

    Paul Smith
    Also...massage....the secret weapon!

    Mel Dyck
    Continue drinking the same old rot-gut wine you drank during training: now is the time to cast off cheapness and break out a bottle or two of Etude, Screaming Eagle, Opus One, Harlan Estates etc, etc. I can consult with you here, Paul, if you feel the need.

    carlos fernandez
    Regarding tech suits: read the labels and find out how many times you're supposed to swim in each one. Far, far, far too many swimmers have "tech suits" that are... um... falling apart ... literally ... at the seams. That does you no good. You're supposed to take off the tech suit right away. You ruin it by wearing it all friggin' day, sitting down in it on the deck!!

    ripple
    You need to drink a lot of water for about 6 hours afterwards, to clear out your system.

    knelson:
    another way to blow a taper: too much gardening. Lots of bending down and potential to throw out your back or kill your legs. Just let those weeds grow for a another few weeks.


    From:
    [ame="http://www.usms.org/forums/showthread.php?t=10479"]Top 10 ways to blow your meet in Austin - U.S. Masters Swimming Discussion Forums[/ame]
    Last edited by ande; March 28th, 2011 at 12:32 PM.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    this is good info
    I want to archive it in Swim Faster Faster



    The main changes in sprint freestyle from the late 80's to now are:

    1) Tech suits
    In the late 80's we shaved and wore small tight papersuits
    there's been several generations of racing suits
    the latest being the LZR, TRY Tracer Rise and Blue Seventy Nero Comp
    plus there's other companies around the world that have latest generation suits
    The some of Italians wore Jakeds. Here's where I wrote about Tech Suits
    http://www.usms.org/forums/showpost....&postcount=732
    http://www.usms.org/forums/showpost....&postcount=771

    2) SDK
    Stands for Streamline Dolphin Kick,
    Sprint freestylers SDK off starts and turns, some take just 2 kicks, other's take 4 some take 6 - 10

    3) Track Starts
    Tend to allow a faster reaction time and more stability than starts with both feet forward

    4) Super Fast Kick
    World class sprinters can kick super fast

    5) Neutral Head Position
    Michael Phelps says his head position in free is too high and
    he works to lower it,
    if your head is up something else is down
    I used to put my head up in sprints and thought it's good to be on top of the water, If you watch phelps swim free there's times when

    6) Higher Expectations
    in the late 80's any LCM 50 free under 23 and 100 free under 50 was considered fast.
    Today 50 & 100 guys are going much faster
    in the late 80's biondi went 21.8 / 48.4
    now guys have been 21.28 / 47.0 and there's a whole clump of guys going close to WR times.

    7) When Swimmers Peak
    Perception of when swimmers peak has gotten older. 25 years ago 25 year old swimmers were considered old and washed up. There used to be no professional swimmers. NOW world class swimmers can make a decent living from swimming. Here's a few swimmers and swims that have redefined when we peak. In 2008 at age:
    + 33 Jason Lezak split 46.0 in the 100 fr on a relay and went 47.5 in the 100 fr
    + 41 Dara Torres went 24.0 in the 50 and split 52.4 in the 100 on a relay
    + 37 UK's Mark Foster went 21.8 in the 50
    + 33 Gary Hall went 21.8 in the 50

    Masters swimmer Rich Abrahams went close to lifetime best times in the 50 free
    when he was in the 45 - 49, 50 - 54, and 55 - 59 age groups
    I think swimmers hit lifetime peaks in their mid to late 30's but can continue at elite levels on into their 40's. It's all a matter of talent, health, training and attitude.

    8) Extended Breaks
    Have helped swimmers go from feeling burned out on swimming to making comebacks where they feel curious, fascinated, driven and hungry. They feel like they've got nothing to lose and everything to gain. Swimming is fun again.

    9) Goggle Straps under Caps

    10) Strength is In
    Most world class sprinters look and are very strong and lean

    11) Quality Speed Training
    Sprinters are doing quality speed training. They are no longer training like middle distance swimmers hoping to rescue their speed when they taper. Most sprinters train for speed and strength.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Tip 225 Race in An LZR

    Finally after a long wait Speedo LZR's are available. Most of the swimming World Records broken in 2008 were by swimmers wearing the Speedo LZR

    Now we're likely to see Masters swimmers break more masters world and national records as they wear the latest generation tech suits in meets. We're also likely to see drops for what it takes to make top 10.

    I think the blue seventy nero comp is an excellent suit. It's more affordable than the LZR.

    Perhaps the best suit for the price might be the Speedo PRO, but if you're looking to maximize your performance I'd go with a Blue Seventy Nero Comp or a Speedo LZR.

    Keep in mind the fabric is thin and easy to rip.
    Be careful
    putting them on, taking them off, and around deck.

    I suggest wearing warmups over the suit when you're on deck wearing one.

    I heard some swimmers ripped their suits by putting on suits that were way too small.

    The latest generation tech suits will help you swim faster faster.

    Earlier Articles

    Tip 201 Which Suit Suits you? More On Racing Suits

    Even More on Suits
    Last edited by ande; October 10th, 2008 at 12:17 PM.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    you might enjoy Garrett Weber Gale's blog http://garrettwebergale.blogspot.com/
    especially his entries on
    Tuesday, October 21, 2008 Always Evolving and
    Thursday, October 16, 2008 Fourth Day of Swimming

    Tuesday, October 21, 2008
    Always Evolving
    by Garrett Weber Gale

    I constantly think about my stroke. I try different head positions, different angles of my elbows through my pull, change the pitch of my hands as they enter the water. I am constantly looking for something to make myself better.

    One of the keys to continually getting faster in the sport of swimming is to become more fine-tuned in the small, technical things every season. We must always continue to evolve our strokes, and discipline ourselves to fix our imperfections. Luckily swimming gives us so much time and repetition to continuously fine-tune. I can definitively tell you what I have done every single season to make myself better than I was the year before. Can you tell me, or your coach this same type of thing? If not, start thinking about it more...

    The reason I know I must continue to perfect my stroke is because my body still changes shape a little every season, because I continually get stronger, and because I never think my stroke is good enough. For example, my head position this summer might not put my body at the same position next summer, if I gain three or four pounds of muscle. Maybe I'm stronger now so I can have even higher elbows through my pull. There are a number of different things we must all look at in our strokes in order to adapt to the changes our bodies go through each and every season.

    I will tell you flat out. If you want to be successful in swimming, work on your technique everyday. If you fail to work on your technique you will not improve in the long-term. Swimming is about being efficient, and maximizing ever ounce of power and energy our body gives us. We cannot take anything for-granted nor waste energy. Start working on your stroke today so you can be more fine-tuned tomorrow!
    Posted by Garrett at 10:29 PM


    Thursday, October 16, 2008
    Fourth Day of Swimming
    by Garrett Weber Gale

    Wow...Today was my fourth day back in the water. Needless to say I almost forgot how boring training can be I am not in shape to train with the team yet considering I took two months off, so I am swimming by myself in the diving well. Training by yourself is lonely and tedious.

    I did have a good set today though. I swam ten 200 freestyles on 2:30 and averaged between 2:03 and 2:05. Even though these are not that great of times in general, I was satisfied with my current fitness after taking such an extended break. At the end of the set I could tell that my arms were really starting to break down and get fatigued. I literally kicked the kick into high gear and tried to motor home. The great thing about swimming and working out in general, is that I always know it will get better. The harder I work, the more in-shape I become. The fitter I am, the less training and racing hurts. Although training is very strenuous on my mind and body, it's what puts me in a position to swim fast and achieve my goals at the end of the year.

    I will keep ya'll updated with my swimming as the season goes on.

    Luckily I stayed in the weight-room while I was on my break. The most important thing for me to do in order to get faster is to get stronger. The weight training I did in my time out of the water will help me lay the foundation for building greater strength throughout the course of this next season. Plus, I am not super sore right now which is always a huge positive!

    Posted by Garrett at 8:24 PM


    Explore more of his blog http://garrettwebergale.blogspot.com/
    by clicking
    OLDER POSTs at the bottom to check out his photos and see what else he's been up to

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Great blog entry. Thanks Ande. Now if I could do just one of those 200's at 2:03 or 2:05.....

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Quote Originally Posted by ande View Post
    you might enjoy Garrett Weber Gale's blog http://garrettwebergale.blogspot.com/
    Thanks for sharing that Ande. Very insightful posts.

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