Gray Guys/Girls Masters Focus Triathlete Forum (all levels welcome)--CLOSED (Page 3)

Hi Wendy!

Welcome to the group!

So sorry to hear about your friend's wife.

Really?!? 40-50 miles per week?  Just so you know, I hate you!  Not really, but 40-50 miles per week?  That's just wrong!    Can you tell that running is my weakest discipline?

I am also registered for IM Louisville this year. Hmmm . . . maybe we should make 'Gray Guy/Gal' shirts!?!

Yeah, in my opinion that is the problem with Total Immersion.  It is really pretty to look at, but the function is lacking - it has no power or speed.  The two biggest shortcomings I have seen with swimmers that have adopted Total Immersion is that their stroke tends to be too short and they don't typically have very good body rotation.  There are likely several other issues but they will generally take care of themselves when the the two problems I mentioned are dealt with.

I will make this really short so it will lack much specific detail, I am happy to get in to that if you wish.  Total Immersion advocates an early entry and extension underwater. TI also downplays body rotation.  What that translates to in the water is a swimmer that does not achieve anywhere near full extension prior to the catch as a result of the early entry and poor rotation.  Additionally, because there is insufficient rotation, it is a challenge to efficiently achieve full extension at the end of the stroke.  Combined, those two flaws reduce the stroke by a considerable amount - I have seen as much as 60% reduction in stroke length.  Additionally, because of the poor body rotation, the shoulder muscles are powering the stroke, not the stronger muscles of the chest, back, and core.  That results in a stroke that is pretty to look at, but extremely inefficient and depressingly slow.

Before I go any further, I want to say that obviously I have not seen you swim.  I have no idea where you are on the 'swimming curve,' by which I mean I don't know your times, yardage, training history, etc.  So my comments are general in nature, based on my experience and may or may not specifically apply to you.  So please don't take offense if none of this applies to you.

As Steve mentioned, some people are able to read a book, watch a video, or have someone explain "how-to" to them and then get in the water and do it.  Other people, not so much.  Don't know which one of those people you are, so with that in mind, I will offer a couple things you can do to facilitate good body rotation and to make sure your stroke is the proper length.

First, as a GENERAL guideline, the entry should occur about the time the crook of your elbow is even with the top of your head (roughly 3/4 full extension).  TI teaches a much earlier entry.

There are two things I recommend to achieve an efficient stroke. I won’t go so far as to call them drills, because they are simply thought processes that are incorporated into the overall stroke.

1) Reach for the wall – After your hand enters the water, your shoulder 'follows' your hand and rolls down.  I call this 'rolling into the stroke.'  By rolling your shoulder down you are able to reach further forward, which allows for a longer stroke.  Just remember to "reach for the wall."  Now, a quick word of caution, you don't want to unnaturally reach forward - meaning don't strain to reach forward.  Simply reach as far forward as you comfortably can with you elbow NOT locked.

2) Brush Your Hip with Your Thumb – As you begin your recovery, brush your hip with your thumb. LITERALLY!  Drag your thumb across your hip.  Visualize your thumb helping to rotate your hip up, or stated another way, your thumb brushes your hip out of the way. The effect of this is twofold. First, in order for your thumb to brush your hip, you must have full extension in your stroke. Second, it will facilitate proper body roll at the recovery end of your stroke.

I have a bit more detail in the 'Swimming Technique' blog on my website at http://goscottgo.info/index.php/swimming-technique.  In your case, I specifically recommend you read the 'Freestyle Stroke' and 'Body Roll' articles.

Just my two cents, hope it helps.

Hey Tsvi!

Glad to see you are back.

I'd like in!  I'll post the bio later.  Work calls….

Name: QueenZipp   Real name  Judi

Family:  Married 20 years, 2 daughters  whom I refer to as the Things (Thing 1 and Miss Thing).  Older daughter is studying elementary and special ed.  Younger one graduates HS this year and plans to go to nursing school (her father and I are both RN's and we couldn't talk her out of it)

Background……I started triathlons in 2007 and got bit by the bug hard even after my first one which was in the remnants of a tropical storm and on a miserable hybrid bike.  I have done a multitude of sprints and a handful of Olympic distance races over the years.  A couple of mini sprints/ super sprints.  I usually love running and hate swimming…….Did a marathon in November which was the "cure" for loving the run.  Hated every minute of training and my run fell apart completely.  I am in the process of trying to rebuild the run and am easing into it slowly so I can love the run again.

I have been involved in the Mentor groups over the years as both a menthe and a co-mentor.  I do not think I know all that much and generally say very little in the threads unless I feel like I have something to really contribute--but I love the inspires

My plans for 2014 are not solid yet.  I will probably do my favorite 10K in late March, a super sprint in May and have definitely signed up for the Rev3 Williamsburg Olympic in June.  Timing this year is hard as my youngest graduates high school and will be heading off to college.  Haven't thought about any late season races, will probably do Patriot's in Williamsburg in September ….after the disappointment with marathon training I am not sure I even want to do the HM in November so I may do the 8K for a change so I can enjoy riding my bike more through the summer.

I like strength training and am currently working with a trainer on the TRX which I absolutely love!.  I find it necessary to do strength and flexibility work to keep the injuries away--had a few of those over the years and have no intention of spending any more  time in the physical therapy office!