Ande's Swimming Tips: Swimming Faster Faster

[ande]

i don't understand what they are recommending to do with the "pullback and lift up." If you lift something above the water something else generally goes down,breaking streamline.I'm not saying they're wrong,I just am not sure what they are recommending.

They are saying when elite swimmers hands enter the water when swimming freestyle, the hand & arm presses down & pulls & pushes back.

Pressing downward lifts the body up creating less resistance.
Here's my thought, (not in the article)
Since it happens between the entry & the catch there's just a moment in the stroke cycle where lift occurs. It's also true that when you lift up you'll drift down

Pulling & pushing back moves you forward.


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[sasho1999]

Hi,

On this youtube video is obviois how Phelps and Lochte are moving up and down during the fr leg on 200 IM. I think that they are doing this up/down movenent mainly on breathing side (in this case their right side) and in much smaller range on non-breathing side.

[nomedia="http://www.youtube.com/watch?v=aQWHv_Bhtuw&feature=fvwrel"]Shanghai 2011 world championships - Swimming 200 Im Ryan Lochte 1:54:00 WR - YouTube[/nomedia]

[ande]

If you really want to swim faster faster watch Olympic swimming,
TIVO race footage(especially finals),
FREE up space on your recorders,
check your channel guide for when races will air on NBC.
Get set up to watch races online at NBCOlympics.com
Study the races you care about,
Study elite swimmers technique,
pay attention, learn, watch what they do and copy them.
Play back footage in slow motion.
Watch it over and over.
This is likely to be the best filmed Olympics ever.
My guess is NBC & photographers are going to set up better high speed video and cameras to capture race footage, especially on finishes, in case there's another Phelps/Cavic type finish.

2012 Olympic: Swimming

2012 Olympic Swimming begins on Sat July 28th in London with:

Prelims at 10 am London time
5:00 am Eastern
4:00 am Central
3:00 am Mountain
2:00 am Pacific

Olympic Swimming ends on Day 8, Sat Aug 4th

2012 Olympics website


2012 Olympic Swimming

Schedule & Results

Swimming Schedule and Ticket Info


Tickets


Aquatics Centre

NBC OLYMPICS

NBC OLYMPICS SWIMMING



NEWS


Swimming World's 2012 Olympic Swimming

Sports Illustrated 2012 Olympics

SI 2012 Olympic Swimming

ESPN


[ame="http://www.usms.org/forums/showthread.php?t=18354"]2012 USA Olympic Trials USMS forum site[/ame]


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[B][ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[ande]

Usually when swimmers ask me how to improve, I ask them:
What's your GOAL?
What would you like to accomplish?
When?
Where?

I suggest they they pick a few events and a meet, then get to work.
If you've picked several events, it helps to consider the order of events at the meet you plan to swim. If you know this well in advance, you might have a few events that are back to back, where you don't get much rest between races. There you have a choice pick one or swim both.

For an extreme example, take a look at Michael Phelps, Ryan Lochte, and Missy Franklin's 2012 Olympic Schedules. They are racing certain events on certain days, but when you put down all their events, and consider the days and times they happen, it seems daunting, challenging and difficult. There's no doubt that each has prepared for their events and their schedule of events.


Sat Jul 28

5:00 AM ET M 400 IM Prelims Phelps Lochte
5:31 AM ET W 100 FL Prelims
5:58 AM ET M 400 FR Prelims
6:51 AM ET W 400 IM Prelims
7:15 AM ET M 100 BR Prelims
7:42 AM ET W 4 x 100 FR Relay Prelims

2:30 PM ET Men's 400m IM Finals Phelps Lochte
2:40 PM ET W 100 FL Semis
2:51 PM ET M 400 FR Final
3:09 PM ET W 400 IM Final
3:28 PM ET M 100 BR Semis
3:48 PM ET W 4 x 100 FR Relay FRANKLIN


Sun Jul 29

5:00 AM ET W 100 BK Prelims FRANKLIN
5:24 AM ET M 200 FR Prelims Lochte
6:13 AM ET W 100 BR Prelims
6:38 AM ET M 100 BK Prelims
7:10 AM ET W 400 FR Prelims
7:41 AM ET M 4 x 100 FR Relay Prelims Lochte maybe

2:30 PM ET W 100 FL Final
2:36 PM ET M 200 FR Semis Lochte
2:47 PM ET W 100 BR Semis
3:07 PM ET M 100 BR Final
3:13 PM ET W 400 FR Final
3:24 PM ET M 100 BK Semis
3:45 PM ET W 100 BK Semi FRANKLIN
3:55 PM ET M 4 x 100 FR Relay Final Phelps
(Phelps dropped the 2 free because the 4 x 100 fr relay happens 30 minutes after the 200 FR semis)
USA has their work cut out for them & they might be swimming for silver, bronze or 4th.


Mon Jul 30

5:00 AM ET W 200 FR Prelims FRANKLIN
5:38 AM ET M 200 FL Prelims Phelps
6:06 AM ET W 200 IM Prelims

2:30 PM ET W 200 FR Semis FRANKLIN
2:43 PM ET M 200 FR Final Lochte
2:50 PM ET W 100 BK Final FRANKLIN
This is Missy's first challenge, she must swim fast enough to advance, but 20 minutes later or less she's racing the 100 BK, she has to do interviews, warm down and get back in the ready room
2:58 PM ET M 100 BK Final
3:15 PM ET W 100 BR Final
3:31 PM ET M 200 FL Semis Phelps
3:53 PM ET W 200 IM Semis


Tue Jul 31

5:00 AM ET M 100 FR Prelims
5:44 AM ET W 200 FL Prelims
6:14 AM ET M 200 BR Prelims
6:45 AM ET M 4 x 200 FR Relay Prelims

2:30 PM ET M 100 FR Semis
2:41 PM ET W 200 FR Final FRANKLIN
2:48 PM ET M 200 FL Final Phelps
2:55 PM ET W 200 FL Semis
3:17 PM ET M 200 BR Semis
3:39 PM ET W 200 IM Final
3:46 PM ET M 4 x 200 FR Relay Final Phelps Lochte
Both will throw down on this race, USA is a huge favorite and USA has 4 swimmers who are the top 10 in the world for 2012
FINA rankings
France seems to be the only challenger.

Wed Aug 01

5:00 AM ET W 100 FR Prelims FRANKLIN
5:39 AM ET M 200 BK Prelims Lochte
6:10 AM ET W 200 BR Prelims
6:47 AM ET M 200 IM Prelims Phelps Lochte
7:35 AM ET W 4 x 200 FR Relay Prelims

2:30 PM ET M 200 BR Final
2:37 PM ET W 100 FR Semis FRANKLIN
2:48 PM ET M 200 BK Semis Lochte
3:09 PM ET W 200 FL Final
3:16 PM ET M 100 FR Final
3:23 PM ET W 200 BR Semis
3:37 PM ET M 200 IM Semis Phelps Lochte
3:59 PM ET W 4 x 200 FR Relay Final FRANKLIN


Thu Aug 02

5:00 AM ET M 50 FR Prelims
5:33 AM ET W 800 FR Prelims
6:10 AM ET M 100 FL Prelims Phelps
6:49 AM ET W 200 BK Prelims FRANKLIN

2:30 PM ET M 50 FR Semis
2:39 PM ET W 200 BR Final
2:46 PM ET M 200 BK Final Lochte
2:53 PM ET W 200 BK Semis FRANKLIN
3:15 PM ET M 200 IM Final Phelps Lochte
This is Lochte's most difficult race combination, he swims the 200 BK final 30 minutes before the 200 IM final. Phelps will race fresh which gives him an advantage.
3:31 PM ET W 100 FR Final FRANKLIN
Missy races the 200 BK semi before. She can cruise the back and comfortably make top 8, but it could hurt her some.
3:46 PM ET M 100 FL Semis Phelps
This is a double for Phelps but he should be able to cruise his swim to make top 8.


Fri Aug 03

5:00 AM ET W 50 FR Prelims
5:27 AM ET M 1500 FR Prelims
7:06 AM ET W 4 x 100 Medley Relay Prelims
7:28 AM ET M 4 x 100 Medley Relay Prelims

2:30 PM ET W 200 BK Final FRANKLIN
2:37 PM ET M 100 FL Final Phelps
2:43 PM ET W 800 FR Final
3:06 PM ET M 50 FR Final
3:21 PM ET W 50 FR Semis


Sat Aug 04

2:30 PM ET W 50 FR Final
2:36 PM ET M 1500 FR Final
3:07 PM ET W 4 x 100 Medley Relay Final FRANKLIN
3:25 PM ET M 4 x 100 Medley Relay Final Phelps


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[B][ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[ande]

Do what works for you.
Do what you know.

Sometimes we drift away from doing the things that work best for us.

When I do what works for me, I swim faster than when I don't. I respond well to strength and speed training and when I don't do enough of it, my 50's, 100's, & 200's aren't as fast as they could & should be.
Figure out what works for you and do it.

What are you NOT doing now in your training that you really should and need to do?
Start doing it, and I 98 & 3/4ths guarantee that you will swim faster faster.


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[__steve__]

What are you NOT doing now in your training that you really should and need to do?

1) Swim in the same pool type as the target meet (I swam SCM for a LCM meet).
2) Practice with coached group (I train alone doing unstructured workouts).

[ande]

1) Swim in the same pool type as the target meet (I swam SCM for a LCM meet).
2) Practice with coached group (I train alone doing unstructured workouts).

OK __steve___,
Are you going to know it & NOT do it or
are you going to do it and find out what happens?

[ande]

The Net Effect

There’s been quite a bit of discussion about Rebecca Soni in The Breastroke Lane. Her technique is unusual and defy’s conventional wisdom.

On her breastroke pull,
she does not have much of an insweep and she thrusts with her elbows wider than just about all breastrokers.

On her kick,
she doesn’t seem to draw her feet back as far as much as many breastrokers.

BUT the way she swims breastroke definitely works for her. Her technique reminds us about some important swimming principles:
momentum, efficiency, resistance and propulsion.

smontanaro Skip wrote:

Rebecca Soni's "front end" technique seems to be quite different than other breastrokers: short pull, wide elbows on recovery. In addition, her turnover is faster than other 200m swimmers. Obviously it works for her. Any ideas how she "gets away with it"? She does seem to break a number of conventional wisdom rules.

[ame="http://www.usms.org/forums/showpost.php?p=272516&postcount=848"]U.S. Masters Swimming Discussion Forums - View Single Post - The Breastroke Lane[/ame]


Then Fins25 / Mitchell wrote:

I noticed the same thing from the aerial shots in her 200. It is amazing how wide her elbows are. She still powers her hands in under her chest but just doesn't squeeze her elbows all the way in. There is no doubt it works! It was a great swim. I would love to see a biomechanical analysis of her technique.
For information on swimming breaststroke: http://breaststrokezone.com

[ame="http://www.usms.org/forums/showpost.php?p=272519&postcount=849"]U.S. Masters Swimming Discussion Forums - View Single Post - The Breastroke Lane[/ame]


Then Allen Stark shared:
http://coachsci.sdsu.edu/swim/champion/RS160200.htm


Then when you click on that link you find

"HOW CHAMPIONS DO IT" Researched, produced, and prepared by Brent S. Rushall, Ph.D., R.Psy.
Which is about
“REBECCA SONI AT 160 m OF HER WORLD RECORD GOLD MEDAL 200 m BREASTSTROKE RACE AT THE 2008 BEIJING OLYMPIC GAMES”

I feel THE most important points he makes in his analysis are:

Frames #15 through #17: The legs do not develop "the biggest kicking action possible". Rather, they are positioned to provide the fastest most direct kick, which results in the preparation and propulsive phases being of the shortest duration. Traditional kicking inefficiencies (e.g., drawing up so that thighs are virtually vertical; kicking out-and around, emphasizing the legs coming together) are not shown in this movement pattern.
Frame #18: The kick's propulsion occurs when the arms, head, and trunk are in a streamlined position. This feature is common amongst modern breaststrokes and departs from the technique of over a decade ago where the body and arms would be driven forward as the legs kicked backward.

which our community breastroke expert Wayne McCauley wrote:

Repeating myself, there are two ways of developing more power.

Breaststrokers like to be very strong and apply that strength along a long pull and kick paths.

Or what I recommend that nearly everyone can do, is develop more power by a faster pull and strength. Power being strength x distance divided by time.

A faster pull and especially a faster kick (explosive fast) will get breaststrokers faster.

That is why I hate many drills, like holding a heavy weight and going slow egg beaters struggling to stay on the waters surface. Now can anyone explain how that helps? It doesn't and never will. Just a waste of precious time.

MY swimmers do explosive hands, but their explosive forwards all-out egg beater develops leg muscles that will fire much faster, and the drill does one thing that NO other drill does, work the muscles that pull the legs up to the butt. Remember it it the muscles that pull the legs up that get tires way before the muscles that are propulsive firing backwards.
____
It's not how fast you swim, it's how fast you slow down.
For competition breaststroke information visit: http://www.breaststroke.info/

Which brings us back to
momentum, efficiency, resistance and propulsion.

When we're swimming the body position with the least amount of resistance is streamline, but we can't apply any propulsive power to the water when we're streamlined.
So we break streamline and move our bodies in certain ways, which increases resistance, then we apply power to the water with kicks and pulls which create propulsion. And it's the net effect of our movements.

We'd have maximum propulsion if we bent our knees more when when we kick breastroke, but getting into that position creates more resistance.

Same with dolphin kicking

The point is we have to strike a balance and when we watch elite swimmers SDK, some very faster swimmers opt for less amplitude, less knee bend and higher frequency.

Same with breastroke, Soni obviously maximizes the net effect with her movements, even though she might not have an insweep or bend her knees as much as many breastrokers.

Getting this right, optimizing the net effect with your movements will allow you to swim faster faster.

[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[Glenn]

Ande,

I am interested in your thoughts regarding the information below. Most people/coaches have always told me to take the first 50 of my 100 free out HARD. When I take it out too hard, I tie up at the end and my performance suffers. I have always maintained that for ME, I should take it out easier in order to be able to take it all the way to the wall. It is the worst feeling to see someone next to you go past you in the last 10 meters and you can do nothing about it!

I have created two charts below. One is for LCM and the second is for SCY. I have listed my fastest 9 swims in the last eight years and assigned points for each. Nine points is for the fastest time or smallest difference in the two 50 splits, while one point is for the slowest time or the biggest difference in the 50 splits. Nine points goes to the fastest time overall, the fastest first split, fastest second split and nine points to the smallest difference between the two splits.

Nats meets would be tapered, regional meets would have a very short taper and regular meets would not have any taper.

I am 63 in 2012 and workout 5 - 6 times a week. I have been doing weight training for about one year and for the eight weeks prior to my latest LCM swim, I was doing very heavy weight training (I stopped 10 days before the meet).

'09 and prior Nats and Regionals would have been in full body textile suits, '10 in the rubber suit and '11 and '12 in a jammer.

What assumptions, if any, can you make from this info? I thought it was going to confirm that taking it out easier is a better strategy for me. However, it does not appear that that is necessarily the case. My highest point total in LCM is a tie between the swim that was evenly split with one with a 3.07 difference. My SCY swim that was an even split, is only my 3rd best time (although '10 had the rubber suit).

Your thoughts please.

Thank you so much for your time!

Glenn Gruber (Ventura County Masters)

(I tried to get these into better columns, but couldn't figure out how)

LCM 100 free

Yr. Meet Time 1st 50 2nd 50 Diff Points

'04 Nats 1:03.01 29.60 33.41 3.81 26

'07 Regnl 1:03.09 31.45 31.64 .19 27

'12 Regnl 1:03.37 30.15 33.22 3.07 27

'09 Nats 1:03.46 30.02 33.44 3.42 21

'08 Nats 1:03.70 30.20 33.50 3.30 18

'10 Regnl 1:03.94 30.67 33.27 2.60 24

'05 Nats 1:04.25 30.82 33.43 2.61 19

'09 Meet- SB 1:05.14 31.17 33.97 2.80 12

'10 Meet - SB 1:06.17 31.16 35.01 3.85 6

SCY100 free

'10 Regnl 53.70 25.61 28.09 2.48 27

'10 Nats 54.03 25.99 28.04 2.05 28

'07 Nats 54.31 27.12 27.19 .07 26

'10 Meet-UCLA 54.40 26.43 27.97 1.54 25

'12 Nats 54.48 26.12 28.36 2.24 20

'05 Nats 54.80 26.13 28.67 2.54 15

'09 Meet -SC 54.83 26.78 28.05 1.27 19

'09 Meet-MV 54.83 25.86 28.97 3.11 14

'11 Nats 56.05 26.70 29.35 2.65 7

[__steve__]

That might be the case with an18 year old. With me, I can take the first 25 out too hard in a 50

[ande]

question about how to split 100

Hey Glenn
I answered your question in [ame="http://www.usms.org/forums/showpost.php?p=273441&postcount=1662"]ASK ANDE[/ame]hope it helps

[ande]

That might be the case with an 18 year old. With me, I can take the first 25 out too hard in a 50

Not just you, splitting is super important in 50's
Several years ago I wrote a
[ame="http://www.usms.org/forums/showpost.php?p=82899&postcount=657"]SFF tip on split differentials in 50's by Elite Swimmers[/ame]

[ande]

Swimmer's Little Helper

As we get older and continue training, we're more likely to pull muscles, strain muscles, get injured, and / or have chronic aches & pains.
If you encounter this:

1) Gauge the intensity and severity,

2) determine if you you should adjust your training to make accomodations,

3) decide if you need medical attention, make an appointment & GO,

4) consider pain relievers like ibuprophen,

5) there's many things that can go wrong, each injury is specific, if you encounter trouble. Work with your docs, physical therapist, coach, massuse, chiropractors and your own common sense. You may need to modify your training plans.

6) Always err on the side of caution. Very often rest & sleep work wonders.


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[ElaineK]

Congratulations on your relay WORLD RECORD, Ande!
http://www.swimmingworldmagazine.com...ters/31708.asp

[ande]

Congratulations on your relay WORLD RECORD, Ande!
http://www.swimmingworldmagazine.com...ters/31708.asp

Thank you Elaine-Iak,
I just applied the ideas from SFF. We started talking about taking a crack at those recs around May. It helps to have a fast 55 year old, a fast 45 year old, and the 52 year old WR breastroker on my relay.
Honestly I felt I could go faster in the 1bk, but swam 3 events before it, starting off with a 400 FR, wish I'd skipped the 4 fr & 50 BR and was more rested for the medley relay.

[ande]

Think Like a Coach, especially if you Coach Yourself

If you really want to swim faster faster, study swimming, learn, experiment,
possibly change, but stick with what works.

Just about every swim coach in America belongs to ASCA the American Swimming Coaches Association. If you go to their website SwimmingCoach.org you'll find the Coaching Resources page which is a true treasure trove of swimming information.

CHECK IT OUT. Drop by, spend some time, explore, read and make notes. There's so much it might seem overwhelming. Look for a few take aways, it's pretty impossible to change many things about your training but you can find a few. Take a few take aways to apply to your training and preparation.
Please share what you found and love.
Please share your take aways.
Please share your AHAs.

When I asked Eddie Reese how do swimmers get faster he said:
1) Improve Technique
2) Get Stronger,
3) Train Harder (and fast) [swimmer]
4) Better Workouts [coach]

On the Coaching Resources you will find

World Clinic 2009 Papers/Handouts

Counsilman Creative Awards Entries

ASCTA Magazines

ASCTA Convention Presentations

ASCA Publications
+ ASCA Newsletter 2011
+ American Swimming Magazine 2011
+ American Swimming Magazine 2010
+ ASCA Newsletter 2010
+ Journal of Swimming Research (1984 - 2007)

ASCA World Clinic 2011 - San Diego, CA

Pacific Swim Coaches Clinic (January 8-9th, 2011 - Napa, CA)

FINIS EASTERN AGE GROUP COACHES CONFERENCE
BOSTON, MA SEPT 2010 (Downloads)

FINIS Western States AGE GROUP CLINIC 2010 (Download)

World Clinic 2010 Handouts (Download)Brackin-The preparation of Kirsty Coventry: PDF
Butini-Training of Alessia Filippi-additional notes: PDF
Butini-Training of Filippi- PowerPoint Slides: PDF
Dedeaux -Coaching 10 & Unders: PDF
Dedeaux -Teaching backstroke: PDF
Dedeaux -Teaching Free: PDF
Dellert - SwimAmerica Conference: PDF
Dierking-Dryland Training School: PDF
Edson-How to Find the Job You Want and Succeed:PDF
Leonard-Learning How to Teach: PDF
Lowell-True Colors: PDF
McKeever and Wickstrand Gahen -Team Dynamics: PDF
Mittemeyer - Thriving in a Small Market - Making Your Team Special: PDF
Mittemeyer -Teaching Freestyle and Backstroke Turns: PDF
Moreni-Training of Pellegrini: PDF
Onstott -The Taper: PDF
Paltell-Nutrition: PDF
Paltell-Yoga and Massage Final Presentation: PDF
Parini - Achieving Excellence: PDF
Peterson - How to Grow An Age Group Program: PDF
Plumb-Carmel Swim Club - gold medal club: PDF
Schloder - Ballet For Swimmers:PDF
Schloder - Body Language: PDF
Shinofield-Getting it Done on One Practice a Day: PDF
Shinofield-Getting it Done on One Practice a Day_3: PDF
Sokolovas - Stroke Analysis: PDF
Stoegbauer - Dryland Training: PDF
Stoegbauer - Shoulders 101: PDF
Troy-Ryan Lochte Training 2008-2009: PDF
Van Slooten - Building An Inner-City Swim Program: PDF
Waldron and Marsh-Gold in the Water: PDF
Warner - Fundraising for a College Program: PDF
Wilby-Preparation of Gemma Spofforth: PDF

World Clinic 2009 Handouts (Download)
Bohl - Preparation of Stephanie Rice: PPT
Bohl - St Peters Western Swimming Club: PPT
Brown - Determining Your Position: PPT
Brown - Power In Age Group Swimming: PPT
Determining Your Position: PPT
Dorfman - Nutrition: PPT
Dragon - Clockwork or an Orange: PPT
Dragon - Mythbusting: PPT
Ericsson - Deliberate Practice.ppt: PPT
Furniss - Adlington: PDF
Goodrich Our Championship Formul1: PPT
Kakandiak - The Hyper-mobile Shoulder: PPT
Kredich - Christine presentation Pt 1: PPT
Kredich - Christine presentation Pt II: PPT
Kredich - Christine presentation Pt III: PPT
Kredich - Christine presentation Pt IV: PPT
Kredich Break the Cord: PPT
Kredich+-+Christine+presentation+Pt+II+(2): PPT
Lopez - AMafterDry-land-Examples.xls: XLS
Lopez - Bolles HS: PPT
Lopez - Exampleof4weekKickingcylcleBolles09: XLS
Lopez - Kick-Pull-Swim-MedBall-Examples: XLS
Lopez - NegSplitExamples: XLS
Lopez - WorkonBase-Examples: XLS
Power In Age Group Swimming: PPT
Reese - Career Training: PPT
Reese - strength: PPT
Roach - Club Coaching: PPT
DRushall - Swimming Science Update Slides: PPT
Rushall: PDF
Salo: PPT
Shafazand - Sleep the Natural Performance Enhancer: PPT
Shipherd Guiding the Age Group Swimmer 5: PPT
Van Slooten PPT

Learn who these coaches coach and have coached, it's an impressive list.

On the Coaches Resources you'll find many many ideas to help you swim faster faster and if you apply them to your training, you're highly likely to.


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[ande]

Recently "Why Not" started a thread about Brent S. Rushall's paper
"Ultra-short Training at Race-pace" 1 from SWIMMING SCIENCE BULLETIN
Number 40b

Brent is a Ph.D., R.Psy. Professor Emeritus of Exercise and Nutritional Sciences at San Diego State University

About

Rushall's body of work is well worth investigating and can help you swim faster faster.

Just reading his outlines from APPLIED SPORT PSYCHOLOGY AND COACHING WORKSHOPS FOR ATHLETES AND COACHES can give you ideas and insights in many areas.

Volumes and Issues of COACHING SCIENCE ABSTRACTS

In the past, when I've done, short fast training or high intensity training it's worked well for me. It's how I trained when I prepared for 2008 SCY Nationals in Austin. If you'd like to see my work outs from that time drop by Ande's Swimming Blog (click down then forward)
If you follow my old blog to early June 2008 each work out shows what I did in training that lead to me breaking my 1st individual world.
50 back 28.24 (which lasted a few hours till Steve Wood went 28.05 at the same meet. A day later I tried to get it back and went 28.14.)

"Ultra-short Training at Race-pace" training will help you swim faster faster. Rushall offers many wonderful ideas find a few, apply them to your training and see what happens.


[ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster Index: Updated Fri Apr 13, 2012[/ame]

[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]

[ande]

Since I can no Longer edit many of the older SFF posts
I occasionally update the Swim Faster Faster Index / Ande's Swimming Tips with new tips & links.

I hope they help you, PLEASE LET ME KNOW which ones DO.

Swim Faster Faster Index
Part 1 Updated Wed Oct 17th, 2012

SFF Index PART 2

Everyone can improve, including YOU. These ideas can help YOU Swim Faster Faster if you apply them. Read em and Reap.

"Whatever you DO & measure, IMPROVES!"
DO the right stuff & track your progress.


FINA Approved Tech Suits


Suggested Reading

Underwater Curlras

Summary of Racing Equipment Tips





Index of Ande's Swim Faster Faster Swimming Tips

Tip # / Title / Thread Page you can find it on


Tip 01 Swim fast in practice


Tip 02 Learn how to dolphin kick in streamline position


Tip 03 very fast Kickers


Tip 04 The power of HABIT


Tip 05 ACTING AS IF


Tip 06 Keep Your Head Neutral


Tip 06 Fewer Strokes


Tip 07 Crash Sprint Clinic


Tip 08 Lug Less Lard


Tip 09 Reasons for this Season


Tip 10 Start with Starts


Tip 11 Ease of Movement


Tip 12 Correct Splitting


Tip 13 Unconscious Mastery


Tip 14 Have the right Equipment and Back ups Ready and Nearby


Tip 15 Fast Skin Type Suits really are faster


Tip 16 Short Hair Weighs less than long hair


Tip 17 Long Fake Nails


Tip 18 Get a Grip / Hold Water / Clean Off the Air Bubbles


Tip 19 Train for a Couple Compatible Events


Tip 20 Swim Straight


Tip 21 Stay Away From the Lane Lines


Tip 22 Balls


Tip 23 Water is Heavy


Tip 24 Ideal Performance State


Tip 25 Race in a Fast Pool


Tip 26 Tapering


Tip 27 What We Say Outloud


Tip 28 Who You think You Are


Tip 29 Mentally Tough


Tip 30 Swim Your Own Race


Tip 31 It will pass


Tip 31 Get Strong


Tip 32 Goals


Tip 33 Your Plan


Tip 34 Choose


Tip 35 Improve Your Turns


Tip 36 My Reverse Calendar


Tip 37 Stay in Shape Between Seasons


Tip 38 To Time or Not To Time


Tip 39 Dive in with a dry fast skin


Tip 40 Easy Speed


Tip 40 Shaving


Tip 41 Get Truly Inspired


Tip 42 Smoothing the Wrinkles out


Tip 43 Faith


Tip 44 Unfatigued


Tip 45 How Often, How Far, How Hard and How Smart


Tip 46 Turn Cues


Tip 47 Flexibility


Tip 48 Ride The Glide


Tip 49 Get trained by a great coach


Tip 50 Train in the Best Program You Can


Tip 51 WIPE THE SLATE CLEAN


Tip 52 No Ear Infections


Tip 53 Accountability


Tip 54 Show Up


Tip 55 The last battle technique


Tip 56 The 90 Day Experiment


Tip 57 Get It Together


Tip 58 Top 10 Strategies


Tip 58 Top 10 Strategies (where to get info)


Tip 59 Cause and Effect


Tip 60 The Rage to Master


Tip 61 Focus on One Event


Tip 62 Plan Your Meet Schedule (and other meet tips)


Tip 63 Training versus Meets


Tip 64 Technique


Tip 65 What Do I Need to Do to ...


Tip 66 Lead Your Lane


Tip 67 Coach Wooden's Pyramid of Success


Tip 68 Get Tougher


Tip 69 Laurels


Tip 70 Improve Your Standing Vertical Leap


Tip 71 Sprint Training


Tip 72 Sets Education


Tip 73 More Sets Education


Tip 74 How to Correctly Split the 200 Breast and 200 Fly


Tip 75 Get Your Six Pack Back


Tip 76 Own Your Goal


Tip 77 To Become a Better Swimmer


Tip 78 The Correlation Between Training and Competition times


Tip 79 Breathe


Tip 80 Comparing and Desparing

Tip 81 Don't Train For Masters


Tip 82 Better Stories


Tip 83 Arrive Early


Tip 84 FUN

Tip 85 Are you getting slower, staying the same or getting faster


Tip 86 Coachability


Tip 87 Over Eating / Caloric Intake


Tip 88 Training for 1650


Tip 89 Training for 25


Tip 90 Critical Factors


Tip 91 What’s holding you back?


Tip 92 Faster Intervals


Tip 92 Breaking Through Barriers


Tip 93 The More You Do


Tip 94 Short Phrases


Tip 95 Contract


Tip 96 our finest moments


Tip 97 Altitude Training


Tip 98 How to Split an 800


Tip 99 Make a few Practices that are like Meets


Tip 100 What IF


Tip 101 What Suit Suits You


Tip 102 Don't Do Stupid Stuff

Tip 107 Prelim Final Meets


Tip 108 Failure and Frustration Can Fuel Redemption


Tip 109 Role Models


Tip 110 You Can Fake a 50 but You Can't Fake a 400


Tip 111 How was that swim?


Tip 112 Touch the D@#! WALL


Tip 113 Keep a Training Journal


Tip 114 Expectations


Tip 115 How Many Beats?


Tip 116 Sleep Tight Recover Right


Tip 117 Battling Burnout


Tip 118 Just for Kicks


Tip 119 What is the most important quality ...


Tip 120 Breastrokers and IMers: a single downward dolphin kick


Tip 121 Situations, Trade offs, Choices, Actions, and Consequences


Tip 122 Not Much Time To Train


Tip 123 Trash the Splash


Tip 123 Back Off


Tip 124 Modify


Tip 125 A Terrific Touch


Tip 126 Taper Time


Tip 127 Prevent Problems


Tip 128 Starting Out Starting Over


Tip 129 Beat Your Nemisis


Tip 130 Do You Like to Win?


Tip 131 Be a Draft Dodger


Tip 132 Get a Flu Shot


Tip 133 Come Up with Plan B


Tip 134 Let Your Significant other Sleep


Tip 135 The Formula for Kicking Faster


Tip 136 The Magic Surge Dive


Tip 137 How Many Kicks Can You Handle?


Tip 138 Convenience and Consistency


Tip 139 Emphasis


Tip 140 Be Aquadynamic


Tip 141 Swim Tips for Triathletes


Tip 142 Build a Pit Crew Around You


Tip 143 Perceived Effort


Tip 144 Pick a Project


Tip 145 Focus on what you need to Fix


Tip 146 Do What You Know You NEED to Do


Tip 147 Preparing for a Major Meet


Tip 148 Placing Higher at Championship Meets and in Top Ten Rankings


Tip 149 Which Stroke is Your Stroke


Tip 150 Be well Prepared for the Most Difficult Part of your Races


Tip 151 Maintain a Swim Blog, write down your swimming details


Tip 152 Adaptation Rate


Tip 153 Drop a Suit


Tip 154 Don't Close Your Patent Office


Tip 155 Do What You Know You Need to Do


Tip 156 Drafting


Tip 157 In and Out of the Flags


Tip 158 Mistakes and Rehearsal


Tip 159 Strength vs Body Proportions


Tip 160 After You've Exhausted The "Quick Fix" Tips


Tip 161 Train for Trials


Tip 162 Time and Record your Races


Tip 163 Mentors and Mentees


Tip 164 Out with the Old and In with the New


Tip 165 Build a Better Boat


Tip 166 Confidence


Tip 167 Everybody Wants to Be Rich


Tip 168 Sometimes a Slight Technique Modification Can Create a Major Time Improvement


Tip 169 Get in the Zen Zone


Tip 170 Places to Swim


Tip 171 Getting Sick or Injured Right Before Your Big Meet


Tip 172 Track Starts and Cap over Straps


Tip 173 Weight and Tapering


Tip 174 Whip Whipper Snappers


Tip 175 Distance Habits vs Sprint Habits


Tip 176 Your Own Draft


Tip 177 Split Differentials for the 50 Free Short Course


Tip 177a Crocker's Track Start Tips


Tip 178 Figure Out What to Fix


Tip 179 Do Something Different, Do Something Drastic


Tip 180 PREPARE to Be Tested


Tip 181 Train to Maintain and Sustain a Powerful Kick


Tip 182 Waist Management


Tip 183 Don't Let Your Dreams Go Down the Toilet


Tip 184 Counting Counts


Tip 185 "Is the Prize Worth the Price?"


Tip 186 Currents of the Course (tip for trialetes)


Tip 187 Biggest Breath


Tip 188 Booster Rockets


Tip 189 The Question How do you keep water from going up your nose, when you SDK on your back?


Tip 190 the Shin Fin Kicking Technique


Tip 191 Meets Are The Best Kind of Training You Can Do


Tip 192 A Pause: Great Breastroke Tips from a World Record Holder


Tip 193 Which Events Should Enter at Your Focus Meet


Tip 194 Meets are the Best Way to Train


Tip 195 Meet Strategies for Back to Back Events


Tip 196 Backstroke Starts



Tip 197 How Much to Warm Down


Tip 198 Do 2 More Weight Work Outs a Month


Tip 199 Perspective


Tip 200 Talk with Your Coach at Meets


Tip 201 Which Suit Suits you? More info On Racing Suits
NEW TECH SUIT RULES: READ BEFORE BUYING A NEW SUIT
FINA's issued New Rules for Tech Suits

U.S. Masters Swimming’s official interpretation of Swimwear rule 102.14


Tip 202 Use Your Head: Racing Caps


Tip 203 List of What to Pack in your Swim Bag for a Swim Meet


Tip 204 Get Grizzly


Tip 205 Leave It All in the Pool


Tip 206 Participate on Online Swimming Communities
( especially www.usms.org/forums )


Tip 207 Music


Tip 208 Mistakes People Make in Big Meets


Tip 209 Bouts with Doubt


Tip 210 Taking Care of Business


Tip 211) When You Can't Get Wet


Tip 212 It's Completely Possible


Tip 213 Leave a Little Doubt


Tip 214 Even More On Racing Suits
NEW TECH SUIT RULES: READ BEFORE BUYING A NEW SUIT
FINA's issued New Rules for Tech Suits

U.S. Masters Swimming’s official interpretation of Swimwear rule 102.14


Tip 215 The How-Fast-at-What-Age Formula


Tip 216 Garbage Yardage


Tip 217 When the Coach is Away


Tip 218 It's Not Trespassing to Go Beyond Your Own Boundaries


Tip 219 Stacking Tech Suits


Tip 220 Your time will be your Ideal Performance plus Mistakes


Tip 221 Backstroke Starts Foot Position


Tip 222 The 400 Free is a Sprint


Tip 223 Deep Dip Look Backs, Deeper, & The Right Touch


Tip 224 Inward feet


Tip 225 Race in An LZR


Tip 226 LOW IS THE WAY TO GO: Backstroke Breakouts


Tip 227 Compression


Tip 228 V-lieve it or Not


Tip 229 Timing


Tip 230 Getting more Rest for your Race


Tip 231 "WHAT DO I NEED TO DO TO SWIM FASTER?"


Tip 232 Meet Book / Travel Book


Tip 233 Wet Boards


Tip 234 Swim Fast More Often


Tip 235 Cutis Anserina aka Goosebumps


Tip 236 Double Your Fun


Tip 237 Improve YOUR DPS


Tip 238 ASKING


Tip 239 The Suit Surge


Tip 240 Test Your Taper


Tip 241 TAG DRAG


Tip 242 "Never Let Yourself Feel This Bad Ever Again"


Tip 243 Proper Streamline Form


Tip 244 Digital Pace Clocks


Tip 245 IMMERSION: One on One appointments, Training Camps, Swim Camps, Swim Clinics, & Swimming Vacations


Tip 246 BANDS / Stretch Cords / Power Cords


Tip 247 Get your Gear When Meets Draw Near


Tip 248 Hit Your Targett Splits


Tip 249 Preparing to Perform at your Highest levels


Tip 250 Place with GRACE instead of Crash & Splash


Tip 251 Stay Dry


Tip 252 Breathing Patterns & Breaths Per Race


Tip 253 Your Swimming Reputation?


Tip 254 Increasing SDKs Off Every Wall in Practice


Tip 255 Clarity


Tip 256 The Brief Beneath


Tip 257 Propellers Don't Pause


Tip 258 Long Hot Outdoor Meets


Tip 259 Optimize Your Start / Dive / Streamline / Glide / Flutter, SDK, or breast pull out / Breakout


Tip 260 Breaking Records


Tip 261 Training for Other Sports


Tip 262 Excuses are Useless


Tip 263 Caffeine


Tip 264 Be an Innovator, Be an Early Adopter


Tip 265 Train harder, smarter, faster, further, more often, with a coach, with a team, in a convenient facility & at a convenient Time

Rewrite of Tip 265


Tip 266 how to correctly split & incorrectly split a 200 (revisited)


tip 267 How to Correctly Split a 200 IM


tip 268 Swimming Faster Faster in Slower Suits


Tip 269 Train in The Right Lane, aka Lead, follow, or get the H out of the way


Tip 270 Shift your Training Grid


Tip 271 Count the Days


Tip 272 Anything YOU do and measure IMPROVES


Tip 273 GRIND IT IN


Tip 274 Kick Count


Tip 275 Simple Reminders


Tip 276 Breastroke Single Dolphin


Tip 277 Claim the Calendar: Save the Dates


Tip 278 Split Requests


Tip 279 Omega Blocks


Tip 280 More on SDK


Tip 281 Backstroke Spin Drill


Tip 282 Prepare for the New Suit Rules


Tip 283 Freestyle & Backstroke Turns


Tip 284 Read the Meet Info


Tip 285 KICK ALL THE WAY TO THE WALL


Tip 286 Body Suits Banned


Tip 287 Read the Rules


Tip 288 Budget for Nationals and Zones


Tip 289 More about Record Breaking


Tip 290 NAPS


Tip 291 Backstroke Breathing


Tip 292 What do I most want to accomplish with my swimming?


Tip 293 Don't Swim Breastroke Slowly


Tip 294 How Hard is Too Hard


Tip 295 Goggles


Tip 296 What makes Michael Phelps so phenomenal?


Tip 297 Train to Win on your Worst Day


Tip 298 Team Culture and Creed


Tip 299 Mel Nash


Tip 300 What Went Wrong?


Tip 301 Event Selection


Tip 302 Get Video & Photos or yourself swimming


Tip 303 Snorkels


Tip 304 Breast & Fly Turns Where There's No LIP to GRIP


Tip 305 It's Got to Go


Tip 306 Training Partners


Tip 307 Goodbye Coach Wooden


Tip 308 Catching Up to Someone Who is Currently Faster than You


Tip 309 Will It Help Me Get Faster?


Tip 310 Do what you need to do


Tip 311 Eddie Reese Article


Tip 312 What I know about Swimming Faster Faster


Tip 313 Drowning in a Sea of Good Intentions


Tip 314 STOP


Tip 315 Practice Swimmer, Meet Swimmers, & Head Cases + Tapering


Tip 316 Narrow Knees


Tip 317 Easy Speed SDKs


Tip 318 do what you can when you can


Tip 319 Dot the I & Nix the T


Tip 320 Dynamic Loading (breastroke)


Tip 321 Only Correct What will Make you Faster


Tip 322 More about Starts


Tip 323 Take Another Crack


Tip 324 Tech Suit Jammer Tips


Tip 325 Freestyle Breathing Eddie Reese


Tip 326 Reese comment on NCAA cuts & kicking


Tip 327 Train Everything and Swim Anything


Tip 328 Get within Striking Range


Tip 329 More on College swimming for High School Seniors


Tip 330 Amazing Awaits


Tip 331 Nick's Meet Objectives


Tip 332 Move Forward in Reverse


Tip 333 Experiment


Tip 334 Effects that Cause (thanks Jim!)


Tip 335 Build a Fortress of Speed & Strength


Tip 336 David Nolan: Vids of record breaking swims


Tip 337 Pre Race Process


Tip 338 The ideal way to finish a BREASTROKE RACE IS WITH A KICK


Tip 339 What Suits are legal for USMS pool competitions in 2011?


Tip 340 Go On a Vision Quest to Become your Best


Tip 341 Index of SFF Tips for Swimmers Who are Preparing for a BIG Meet


Tip 342 Taper Planning Tips


Tip 343 ideas from the "7 Habits of Highly Effective People" by Steven Covey


Tip 344 Practice Breath Control


Tip 345 Correct Splitting


Tip 346 Race Analysis


Tip 347 Eddie Reese on 4 Ways Swimmers Improve


Tip 348 ideas on breaking NRs & WRs as you age up


Tip 349 Believer Beware!


Tip 350 a few Tony Robbins Quotes


Tip 351 Sports & Ageing


Tip 352 SDK advice for a 5 year old


Tip 353 Your Swimming Bucket List


Tip 354 What works for me, might not work for you.


Tip 355 Shave Your Head


Tip 356 Stroke Stronger Glide Longer


Tip 357 Success Leaves Clues


Tip 358 The Science of Swimming Fast


Tip 359 Simple Solutions


Tip 360 What's Your Angle?


Tip 361 RELAYS


Tip 362 BREATH DRILL


Tip 363 DARE


Tip 364 NO Regret


Tip 365 Chloe Articles


Tip 366 One from Glenn Mills 1980 Olympian


Tip 367 400 IM: How to Prepare for one and Race It


Tip 368 How to Kick Faster


Tip 369 Christmas Break Training


Tip 370 Michael Andrew, 12 record breaking rampage


Tip 370 Suits Approved for 2012


Tip 371 Consider Keeping your Goals to Yourself


Tip 372 "You don't get extreme results with out extreme actions."


Tip 373 Janet Evans, 40 Makes her 2012 Olympic Trial Cuts

How Fast Does Janet need to be at Trials?


Tip 374 Phelps using hyperbaric chamber to aid recovery


Tip 375 Does SFF Apply to all Swimmers?


Tip 376 How to have a Great 1,650


Tip 377 More about Year over Year Time Progressions; Example: Missy Franklin


Tip 378 HELL Week


Tip 379 Planning a Comeback


Tip 380 Missy Franklin Body built for Speed


Tip 381 Shoot the Pool, Don't say: "Shoot! We Should Have Shot the Pool"


Tip 382 Go Before You Go


Tip 383 SFF Sessions


Tip 384 Keep Cool or Warm


Tip 385 Pete & Mikey can help you swim faster faster


Tip 386 Common Breaststroke Mistakes


Tip 387 Bruce Lee


Tip 388 Success At Trials


Tip 389 SFF As you Age


Tip 390 Swimming Science


Tip 391 Do What Works for You


Tip 392 The Net Effect


Tip 392 Swimmers Little Helper


Tip 393 Think Like a Coach, especially if you Coach Yourself


Tip 394 Brent Rushall


This tip won't help you swim faster faster but it's FUN, especially during taper time.

How to Blow Perfect Bubble Rings from the Bottom of the Deep End


SFF Index PART 2

[ande]

Dive Work with World Record Holder Roland Schoeman


Swim Faster Faster Index: Updated Oct 17th, 2012

SFF Index PART 2

[ande]

Mistakes

Don't be afraid to make mistakes, that's how we learn. Make em & correct 'em. Get feedback, get coaching, have one on one technique sessions.

"What do you first do when you learn to swim?
You make mistakes, do you not?
And what happens?
You make other mistakes, and when you have made all the mistakes you possibly can without drowning - and some of them many times over -
what do you find?
That you can swim?
Well - life is just the same as learning to swim! Do not be afraid of making mistakes, for there is no other way of learning how to live!
- Alfred Adler

While one person hesitates because he feels inferior, the other is busy making mistakes and becoming superior.
- Henry C. Link

Experience is that marvelous thing that enables you to recognize a mistake when you make it again.
- Franklin P. Jones

To avoid situations in which you might make mistakes may be the biggest mistake of all.
- Peter McWilliams

Mistakes are part of the dues one pays for a full life.
- Sophia Loren

A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.
- George Bernard Shaw

A man's mistakes are his portals of discovery.
- James Joyce

Freedom is not worth having if it does not include the freedom to make mistakes.
- Mahatma Gandhi

Experience is the name everyone gives to their mistakes.
- Oscar Wilde

Nowadays most people die of a sort of creeping common sense, and discover when it is too late that the only things one never regrets are one's mistakes.
- Oscar Wilde

Mistakes, obviously, show us what needs improving. Without mistakes, how would we know what we had to work on?
- Peter McWilliams

Creativity is allowing yourself to make mistakes.
Art is knowing which ones to keep.
- Scott Adams

Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit.
- Conrad Hilton

Anyone who has never made a mistake has never tried anything new.
- Albert Einstein

All men make mistakes, but only wise men learn from their mistakes.
- Winston Churchill

Take chances, make mistakes.
That's how you grow.
Pain nourishes your courage.
You have to fail in order to practice being brave.
- Mary Tyler Moore

There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they're necessary to reach the places we've chosen to go.
- Richard Bach

The only real mistake is the one from which we learn nothing.
- John Powell

If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down, but the staying down.
- Mary Pickford

Fall down seven times, stand up eight.
- Chinese proverb

The only man who never makes a mistake is the man who never does anything.
- Theodore Roosevelt

Even a mistake may turn out to be the one thing necessary to a worthwhile achievement.
- Henry Ford

You just keep pushing. You just keep pushing. I made every mistake that could be made. But I just kept pushing.
- Rene Descartes

Nobody made a greater mistake than he who did nothing because he could do only a little.*
- Edmund Burke

I think we all wish we could erase some dark times in our lives. But all of life's experiences, bad and good, make you who you are. Erasing any of life's experiences would be a great mistake.
- Luis Miguel

You're gonna make
A lot of mistakes
You're gonna get bruised
By some choices you choose
All I can say
Is somewhere along the way
I hope you learn
What not to do
- Ande Rasmussen

Swim Faster Faster Index: Updated Oct 17th, 2012

SFF Index PART 2