Gray Guys/Girls Masters Focus Triathlete Forum (all levels welcome)--CLOSED (Page 10)

Okay, {hanging my head in embarrassment}, I am CRAP and understanding swim workouts. What is descending mean? What is spring (other than the season we are dreaming of)? What is a build?

Stu -

Assuming that technique is good to begin with, I agree that stroke mechanics break down largely as a result of fatigue.  Clearly, overall swim fitness will dictate how rapidly fatigue will occur.  That is where a well thought out training plan comes into play.

Back in the day, when I was at the height of my swimming career, on average we were putting in 12-15,000 meters per day, seven days a week.  Every year, after short course Nationals in December we would take a week off - didn't even LOOK at a pool, let alone get in one and train.  Then we would come back the week before Christmas and for two weeks, do maybe 1,000 meters/day working on NOTHING but technique - we went back to fundamentals.  Sets were something like 20 x 50 @ 2:00.  After that two week period, we would go to a 2-3 week period of Extensive Endurance training sessions, meaning slow pace, long rest periods - the focus was on technique first, and base endurance second.  After long course nationals in August, we would take three weeks off, then do the same thing, 2 weeks of technique training followed by 2-3 weeks of Extensive Endurance training. This was for a team of swimmers that had ALL qualified for a National Championship at one time or another, most were Olympians and many held or had held World and/or American records. How much more important would the same type of training be for the average triathlete swimmer? After the initial stroke technique and base build phases we would go into periodized cycles that lasted 3-4 weeks and went through Intermediate and Intensive Endurance (the vomit reps) training.  During the recovery week, we would always incorporate stroke technique training sessions.  The whole point of all of that was obviously to increase speed, but as importantly, it was to develop endurance and increase the period of time before fatigue caused stroke degradation.  Also, it was to so fully commit proper technique to muscle memory that if the stroke broke down, it would break down to the proper technique stored in muscle memory. 

An example of what I mean by "storing proper technique to muscle memory."  As everyone knows, proper freestyle technique includes good body rotation, full extension at the beginning of the stroke and a pull going to full extension at the hip.  Body rotation and full extension at entry are pretty easy to maintain as you get tired, however getting to full extension at the end of the pull becomes increasingly difficult as fatigue sets in.  The arms start to get heavy, lactate builds up and the triceps just don't want to get the hand down to the recovery position (thumb brushing the hip).  However, if that same swimmer had done appropriate work on technique, followed by a solid base endurance build - focusing on technique during the build where proper technique was repeated over and over and over again - then proper technique is just the way he/she would swim.  When fatigue sets in (which will take much longer because of a proper base endurance build) it is much less likely that stroke will break down because the body only knows one way to do the stroke - the correct way.

As to your final point, about needing a coach. I say all the time that the best thing you can do to improve your swim is to get with a good coach. I can write articles all day and comment on video all night, while that may help, it is not a substitute for a coach on deck who can provide instant feedback. Yes, a swimmer needs to put in the yards and do the speed work, however that is almost pointless if the technique is not correct. I started swimming 44 years ago and have coached swimming off and on for the past 30 years. Yet, I still get in the water every now and again with my coach on deck, just to make sure technique is where it should be.

Not sure if that answers the "chicken or the egg" question or not.  In my humble opinion, technique trumps everything.  It has to come first and then build endurance with proper technique.

Hi Everyone,

I have finally finished the 'Catch and Pull' article I have been working on.  The article is fairly long and I don't want to 'force it' on anyone so I only put a brief excerpt below.  You can find the full article on my website at: http://goscottgo.info/index.php/swimming-technique/38-the-catch-and-pull.  Hope it helps those that may be struggling with the swim.

The freestyle catch may be the single most misunderstood thing in swimming. I regularly hear it described as “the most important part of the freestyle stroke.” I won’t go that far because saying the catch is the most important minimizes other parts of the stroke.  No one part of the stroke is more important than any other part of the stroke. I will say however, that the greatest difference between average swimmers (that includes the VAST majority of triathletes) and an elite swimmer is that the elite swimmer has an immensely superior catch.

Arguably, the catch itself provides no actual propulsion. In many ways, the catch is nothing more than a brief transitional phase between the entry and the pull. Done correctly, you will be more effective through the entire pull phase, resulting in a powerful, fast stroke. Done incorrectly, you will have an inefficient stroke that generates very little forward thrust.

Have a great weekend everyone!

Had the same problem if I just clicked on the link.  When I downloaded the file, it downloaded as an .html file.  I changed the file extension to the Excel extension - .xlsx - the file opened although Excel had to repair it.  Your using a Mac so make sure whatever software you are using can recognize and open a Microsoft  Excel document.

thanks Judi!

I had the same problem, this worked for me, too. Thanks all for doing this.

WOW, great article. I have read it, I will re-read it. I have to admit, I get overwhelmed reading your advise.

It's pretty darn cold here in Richmond.  No snow though.

My husband and I had a TRX session this morning so I did 2 miles on the treadmill to warm up for that.  After I got home I did an hour on the trainer with a quick transition run on the treadmill.  Now to clean my house…..(I want a maid!)