November 2009 Swim Chat with Coach Kevin Koskella

author : Tri Swim Coach

comments : 0

Discussion on swimming faster, sinking during the shark fin drill, benefit of a wetsuit and breathing exercises to help swimming.

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[rbuike] A little background, I grew up swimming, but haven’t swam for 20 years, now signed up for HIM in September 2010.   So far I've just worked my way up to swimming 2000M and can comfortably complete that in 50 minutes. But the million dollar question is how to go faster. Drills, weights, something else?

[Tri Swim Coach] Stroke technique is #1.  Strength training can help but I’ve found the most benefit for swimming from yoga and core work.

[rbuike] How much of a benefit does a wetsuit make? If the water is warm would you still recommend one?

[Tri Swim Coach] If you can wear a wetsuit legally, do it! It’s a pretty huge benefit for a distance event. If it’s really short like a 400m swim it won’t matter as much.

[Mcluvin22] Hello everyone. I have just one quick questions for the swim coach and that is, when doing the shark fin drill I noticed that I begin to sink, is this normal and how do I prevent this?

[Tri Swim Coach] Sinking=normal! The more you practice, the less you will sink. Definitely put on a pair of Zoomers z2’s when doing this drill to make it easier.

[Mcluvin22] Well that’s good news that sinking is normal. I don’t have fins yet but will eventually make the purchase.

[inspectord] High Kevin, I was wondering how much of my swimming should be dedicated to drills being that my first swim lesson ever was last year and I am swimming or drill’n every Sat. for 1.5 hrs with the local Tri club and trying to get to the pool 3 to 4 times a week besides the swim with the tri club.

[Tri Swim Coach] I would say at least 50% drills for now...but it would depend on what your technique is like, hard to say exactly.
 

[Mcluvin22] When doing the kick drill on my stomach with my hands at my side, I have a hard time rolling my hips to breath w/o sinking...any tips that you could provide?
 

[Tri Swim Coach] Fins again!

[Mcluvin22] Which fins do you recommend?

[Tri Swim Coach] Zoomers Z2’s are great. You can order them at www.finisinc.com and for 20% off use code ‘aggies20’

[aquagirl] Why oh why, when I have been “swimming” all my life is learning to swim FAST so hard? I am swimming with a wicked masters group....being pushed like I have NEVER been pushed before.

[Tri Swim Coach] Ok, what have you tried so far?
 

[aquagirl] I am just doing what the coach says!! Tons of intervals....he has moved me up a lane....hard work is all....

[Tri Swim Coach] Maybe you’re working too hard? Could it be time to step back a bit and take a look at the ol’ stroke?

[aquagirl] Nope...stroke has been looked at, videoed and pronounced lovely by numerous coaches. My coach insists I am improving...and I probably am....but my gosh its hard...seriously...I NEVER work this hard when running or biking...I was swimming with two guys in my lane today...we were doing 300m repeats...except I would only get in 250m. But when it came time to do kick drills I was sooooo far ahead of them it was not even funny...odd huh?
 

[Tri Swim Coach] Actually, not really odd. Kicking fast has very little to do with swimming fast!  I was always one of the slowest kickers on all of my swim teams growing up, but one of the fastest swimmers. What about skipping a swim workout once a week and focusing on a core workout- like a challenging yoga or pilates class?

[aquagirl] I am wondering if I am not exhaling enough.  I am seriously starting to think this may be an issue.

[Tri Swim Coach] Helen that could be! Have you ever tried the 4-7-8 breathing (I mean with your normal breathing) that Dr. Weil recommends?  Breathe in to the count of 4, hold for 7, exhale for 8, breathe.

[aquagirl] Whilst swimming???

[Tri Swim Coach] No your normal non-swimming breathing.

[aquagirl] And what does that do??

[Tri Swim Coach] It is used for relaxation and energy...but it helps be to breathe deeply and exhale fully.

[aquagirl] All I know is that while I start out ok...I become more and more “gaspy” as the intervals progress...but do not experience this when running or biking...am I making sense?

[Tri Swim Coach] Yep, I know that feeling.

[aquagirl] It's like I am running out of air LONG before I am running out of energy if you know what I mean. Any ideas for “breathing” exercises IN the water to help with this?

[Tri Swim Coach] Do you do flip turns?

[aquagirl] Groan...I know how to but they make me even more gaspy so I do not.
 

[Tri Swim Coach] Hmm...well if there’s a way for you to get used to flip turns that would help.  It’s going to build your endurance more than stopping on each wall to do an open turn.

[aquagirl] I will keep plugging away at it....swim with the premier group in the city...just have to stick with it I suppose....sigh...

[Tri Swim Coach] Well, swimming specifically is all about patience and small victories.

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date: December 14, 2009