The Top 20 Rules for Faster Triathlon Swimming (Page 2)
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2012-01-06 7:06 AM in reply to: #3972886 |
Master 2177 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming God dang. I need to be swimming Mon-Sun, don't I? Hopefully 3-4x per week will at least get me out of the water. |
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2012-01-06 9:18 AM in reply to: #3972886 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming It's a shame he contradicts himself so often. I agree with much, but he displayd lack of subtle knowledge that could help his swimmers get fast faster. |
2012-01-06 9:56 AM in reply to: #3972886 |
Elite 7783 PEI, Canada | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming What changes would you recommend Suzanne? I will say that I think the list of rules implies some degree of proficiency in the water already. It wouldn't work for someone who lacks basic fundamentals. |
2012-01-06 10:07 AM in reply to: #3974752 |
Champion 9600 Fountain Hills, AZ | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming axteraa - 2012-01-06 8:56 AM What changes would you recommend Suzanne? I will say that I think the list of rules implies some degree of proficiency in the water already. It wouldn't work for someone who lacks basic fundamentals. Come now, you know the mystification of swimming is a cottage industry! |
2012-01-06 10:44 AM in reply to: #3974796 |
Expert 2547 The Woodlands, TX | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming bryancd - 2012-01-06 10:07 AM axteraa - 2012-01-06 8:56 AM Come now, you know the mystification of swimming is a cottage industry! What changes would you recommend Suzanne? I will say that I think the list of rules implies some degree of proficiency in the water already. It wouldn't work for someone who lacks basic fundamentals.
^^^ Hahaha! classic! and true. Great rules and for the most part spot on. |
2012-01-06 11:32 AM in reply to: #3974796 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming bryancd - 2012-01-06 9:07 AM axteraa - 2012-01-06 8:56 AM What changes would you recommend Suzanne? I will say that I think the list of rules implies some degree of proficiency in the water already. It wouldn't work for someone who lacks basic fundamentals. Come now, you know the mystification of swimming is a cottage industry! I think I've shared pretty much everything I know about swimming in this forum in one way or another. As axterra said, the "rules" apply to someone who is already swimming (just as an aribtrary number) 1:30-1:40/ 100 or better. Here is a new set of rules borrowed from the post I quote below: 1) Break a skilled task into small chunks; determine how you’ll measure improvement. 2) Practice with unblinking focus; evaluate each repeat. 3) Look for small adjustments that can ‘improve the circuit.’ 4) Repeat until you find the limit of your improvement. The other thing is a fundamental lack of understanding about what creates speed as far as things you can measure, practice, monitor, adjust and craft practice sets around. velocity = stroke rate x stroke length. If you never count strokes you're giving up half the equation. anyone can spin their arms in the water. as I've said many times before, whoever takes the fewest strokes at any given stroke rate is going to be the winner. basic logic rules apply here: that does NOT mean that he who takes the fewest strokes is the fastest swimmer. it also doesn't mean that taking 17SPL as opposed to 25 SPL means you are going slower. If you can take 17SPL at the same tempo as the guy taking 25 SPL, guess who is faster. A classic example is the mens 4 x 100 relay where Lezak pulled out an amazing split to beat the world record holder Frenchman who anchored the other team. Go find that race on youtube...count the strokes each swimmer takes. Yep, I know the rebuttal is going to be that it's OK to take faster strokes and have shorter ones...if you can take them fast enough. And soemone will mention janet evans too. That's fine...but why do you think Lezak one? Because he practiced taking longer strokes at race paces. Triathletes need to do it too, and you need some measure of how effective you are and if you are improving, even within a single practice set. It applies in reverse order as well. I agree that at some point in order to get faster you need to increase your tempo. That doesn't mean throwing your stroke count out the window. every increase in tempo results in a change of stroke timing, adn if it's new to you, typically some faltering of hard earned technique. Unless you continue to count your strokes at your new tempo, you're wasting valuable time to find out WHEN your technique falters. There are so many amazing ways to training using these combinations that to simply discard a fundamental element and say "swim more quality" demonstrates a real lack of understanding what makes people move through the water. he also discards the learning process...he says traditional drills don't work (he doesn't say what traditional drills he means), but then later he talks about form & technique. No, you don't need to do drills to work on technique, but applying these rules across the board is sloppy coaching and does a disservice to many, if not most people reading them. He mentions in there somewhere that swimming is about flow...when the rhythm and technique become automatic. I agree with that 100% But you don't create automaticity with good from unless you have tools to practice and monitor if your efforts and good form are working. I don't doubt that one way is to swim 7-10k per week of hard swimming, fast intervals, paddles & fins, etc, etc. But you can achieve the same, and I'll say it...even better...only only 3k per week if you apply essential "rules" of learning. Here is a timely post by a Norwegian musician just published today using the principals from the "talent code" and applying them to swimming: http://www.swimwellblog.com/archives/1527 The exact same methods he used can be applied to repeats of any length..100s ,200s, 500s ... and in many different creative patterns. This is what builds the conditioning needed to hold technique...mindful application of basic principals (rate x length). Edited by AdventureBear 2012-01-06 11:46 AM |
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2012-01-06 12:34 PM in reply to: #3972886 |
Elite 7783 PEI, Canada | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming This is a total cherry pick of everything you wrote but I would be shocked if Jason Lezak said that he won "Because he practiced taking longer strokes at race paces." |
2012-01-06 12:51 PM in reply to: #3975196 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming Jason counts his strokes. You should too. Next time you talk to him you can ask him yourself. ;-) Edited by AdventureBear 2012-01-06 12:58 PM |
2012-01-06 12:58 PM in reply to: #3973511 |
Extreme Veteran 458 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming MadMathemagician - 2012-01-05 4:30 PM I agree with all but number 10. A wicked kick is what separates the front of the pack from everyone else. And a good kick separates the middle of the pack from the back of the pack. The back of the pack, well, bless their hearts. Yes, I am a swim snob.
Keep training and keep trying. I mean tri-ing. This comment gives swim snobs a bad name. There is absolutely nothing about having a "wicked kick" (whatever that means) that will put you in the front, middle or back. I have a two beat kick and am always top 10 overall swim. A training pal has a crazy six beat kick and is always top 10 overall, so there you go. Any good swim coach or high level swimmer will tell you that working exclusively on a six beat kick or a ferocious kick will not guarantee you much at all. |
2012-01-06 1:01 PM in reply to: #3972886 |
Subject: RE: The Top 20 Rules for Faster Triathlon Swimming I'd agree these tips are for the most part people with proficiency. But I think the rules also apply to everyone - or at least it's a mind set that newer swimmers should adopt - get away from thinking it's all about the swim golf score Just as an aside, maybe it's because school is out, but we have a couple of collegiate water polo players dropping into our masters workouts the last couple of weeks. Now, polo players aren't necessarily fast, but for triathletes they are. I can't really hang with the ex USC swimmers or (anonymous name drop) Canadian olympic team swimmer, but these guys are a hair above my comfort level. Swimming with them this week has been incredible, I feel faster and stronger in the water, because I am getting my butt kicked but hanging with them (you also can't discount the value of a good draft ) Hanging on to the fast lane makes me do things I wouldn't necessarily do if I am leading (or just swimming in) the middle lane. This would also be true if I was usually in the slow lane and had to hang on the middle lane. Nothing makes me swim faster more than swimming faster. Edited by ChrisM 2012-01-06 1:03 PM |
2012-01-06 1:11 PM in reply to: #3972886 |
Extreme Veteran 458 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming ChrisM - you got that right. The holidays are a bonanza for our club for returning college swimmers. I know at one point we had three gold medalists in the pool. It is awesome to watch them swim and to see just how much faster they do things than us old guys. And, it is very inspiring for the kids to be around that caliber of swimmer. |
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2012-01-06 1:11 PM in reply to: #3975196 |
Master 10208 Northern IL | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming axteraa - 2012-01-06 12:34 PM This is a total cherry pick of everything you wrote but I would be shocked if Jason Lezak said that he won "Because he practiced taking longer strokes at race paces." The French guy gave a lot of credit to Lezak's wake riding skills. |
2012-01-06 1:46 PM in reply to: #3975300 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming brigby1 - 2012-01-06 12:11 PM axteraa - 2012-01-06 12:34 PM This is a total cherry pick of everything you wrote but I would be shocked if Jason Lezak said that he won "Because he practiced taking longer strokes at race paces." The French guy gave a lot of credit to Lezak's wake riding skills. no doubt there is stragety involved as well...but there was a massive, massive difference between each swimmers 3rd 25 & 4th 25 meters. If wake drafting was the winning strategy, he should have slowed down and let Lezak do the work. |
2012-01-06 1:51 PM in reply to: #3972886 |
Extreme Veteran 458 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming Drafting in pool races is an urban legend. |
2012-01-06 2:07 PM in reply to: #3975384 |
Master 10208 Northern IL | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming AdventureBear - 2012-01-06 1:46 PM brigby1 - 2012-01-06 12:11 PM no doubt there is stragety involved as well...but there was a massive, massive difference between each swimmers 3rd 25 & 4th 25 meters. If wake drafting was the winning strategy, he should have slowed down and let Lezak do the work. axteraa - 2012-01-06 12:34 PM This is a total cherry pick of everything you wrote but I would be shocked if Jason Lezak said that he won "Because he practiced taking longer strokes at race paces." The French guy gave a lot of credit to Lezak's wake riding skills. I'm actually just laughing a the French guy's attempt to discredit Lezak. He tried to imply that the only way Lezak was able to swim so fast was to ride the fast wake that he (French guy) was making. Heard their really team was acting very cocky towards the US guys, so it was nice to see them go down. |
2012-01-06 2:17 PM in reply to: #3975400 |
Subject: RE: The Top 20 Rules for Faster Triathlon Swimming H20 Killer - 2012-01-06 11:51 AM Drafting in pool races is an urban legend. Is it? Not challenging, just asking. If someone for example is swimming far left against the lane line, wouldn't the swimmer to the left be able to gain a draft by swimming far right against the lane line, in the swimmer's draft? Or are you saying smart swimmers stay away from the lane lines to prevent that? Just curious, thanks |
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2012-01-06 2:26 PM in reply to: #3975456 |
Extreme Veteran 458 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming ChrisM - 2012-01-06 2:17 PM H20 Killer - 2012-01-06 11:51 AM Drafting in pool races is an urban legend. Is it? Not challenging, just asking. If someone for example is swimming far left against the lane line, wouldn't the swimmer to the left be able to gain a draft by swimming far right against the lane line, in the swimmer's draft? Or are you saying smart swimmers stay away from the lane lines to prevent that? Just curious, thanks Non turbulent lane lines eat up any potential draft and, at some meets, there are double lane lines between lanes. I guess theoretically there could be some small draft but I have never seen the "slingshot effect" of a draftee. And, I've never heard a swimmer state they won a race because they drafted and conserved energy prior to the finish. The fastest swimmers usually are out front and stay out front, even in OW. Now, there is a noticeable draft impact in the OW but I have yet to use it effectively as it typically causes me to swim someone else's race, which is pretty much the death sentence for a good race. Edited by H20 Killer 2012-01-06 2:27 PM |
2012-01-06 3:24 PM in reply to: #3975478 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming H20 Killer - 2012-01-06 1:26 PM I wasn't sure if there would be any subsurface draft left after the lane lines take care of the surface wake? Non turbulent lane lines eat up any potential draft and, at some meets, there are double lane lines between lanes. I had the interesting experience of drafting off some faster swimmers in a relay our club did. Depending on which dude I was drafting off of, I could either hold 1:20s easliy, while having to literally glide to avoid running into his feet, or I could barely hang on having to swim a precise effort to stay in a sweet spot. The first swimmer had such a HUGE kick creating so much wake that it was easy to stay inside of it. The other swimmer had a tiny kick, and I'm sure any lane line, even a rope, would have swallowed all of his draft. |
2012-01-06 4:34 PM in reply to: #3975044 |
Master 2372 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming AdventureBear - 2012-01-06 11:32 AM A classic example is the mens 4 x 100 relay where Lezak pulled out an amazing split to beat the world record holder Frenchman who anchored the other team. Go find that race on youtube...count the strokes each swimmer takes. In this case you are using a poor example here. Bernard choked, panicked, and tightened up using strokes much shorter and faster than his typical stroke. I'm not disagreeing with your assertion (nor agreeing with it), but this isn't the best example. But it did make me go look at it again on Youtube, so for that you get a solid thumbs up. ;-)
BTW - #4 on his list is just evil. |
2012-01-06 4:44 PM in reply to: #3975706 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming sand101 - 2012-01-06 3:34 PM AdventureBear - 2012-01-06 11:32 AM A classic example is the mens 4 x 100 relay where Lezak pulled out an amazing split to beat the world record holder Frenchman who anchored the other team. Go find that race on youtube...count the strokes each swimmer takes. In this case you are using a poor example here. Bernard choked, panicked, and tightened up using strokes much shorter and faster than his typical stroke. I'm not disagreeing with your assertion (nor agreeing with it), but this isn't the best example. But it did make me go look at it again on Youtube, so for that you get a solid thumbs up. ;-)
BTW - #4 on his list is just evil. You'd think someone with that much experience wouldn't choke? But case in point...unless you practice taking those longer strokes at race tempos ...you'll have the same demise as Bernard. (Who of course goes on to swim well and win many additional races...) |
2012-01-06 4:53 PM in reply to: #3975730 |
Master 2372 | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming AdventureBear - 2012-01-06 4:44 PM ...you'll have the same demise as Bernard. Yeah, that poor guy only had a, what, 44 second split in that race? Oh, please don't throw me into that briar patch. ;-) |
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2012-01-06 5:15 PM in reply to: #3975750 |
Coach 9167 Stairway to Seven | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming sand101 - 2012-01-06 3:53 PM AdventureBear - 2012-01-06 4:44 PM ...you'll have the same demise as Bernard. Yeah, that poor guy only had a, what, 44 second split in that race? Oh, please don't throw me into that briar patch. ;-) 46.73s |
2012-01-06 5:39 PM in reply to: #3975730 |
Champion 7595 Columbia, South Carolina | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming AdventureBear - 2012-01-06 5:44 PM You'd think someone with that much experience wouldn't choke? Lots of people with lots of experience choke for a variety of reasons. (I have no dog in this fight, but experience is no guarantee against panic and choking.) The world of sport is rife with examples. Heck, there are top 10 (top 20, top 25) lists of the all time worst 'chokes'. Some of them are pretty spectacular -- well beyond tightening up in the latter part of a swim race. |
2012-01-06 7:12 PM in reply to: #3972886 |
Expert 2547 The Woodlands, TX | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming The arrogance and tri hating of H2Okiller vs. the limited experience and TI of Adventurebear. This might be more fun just to watch. |
2012-01-06 7:51 PM in reply to: #3972886 |
Master 2426 Central Indiana | Subject: RE: The Top 20 Rules for Faster Triathlon Swimming I understand Filliol generally coaches accomplished athletes. But since this is BT, 'thought I would offer a BOP swimmer perspective (2+min/100M for 1500+M): Generally the 20 rules seem good, but sometimes confusing &/or contradictory of other coaching advice. #1 & #2- Which drills are good vs bad??? I've found certain drills very helpful, and in fact I'm consistently faster towards end of a session after I do some drills. And I still find some drills difficult & prob get conditioning benefit from doing 'em. #8 Swimming 5+ days/wk consistently is not possible for many of us (personal schedules, pool access, etc.), and swimming hard 5x/wk (at least with good form) is beyond swim fitness capabilities of many. When I'm feeling beat I think I still get benefit from swimming easy vs not swimming that day. #11- Obviously he feels band drills useful, however for some of us leg band presents a slight hazard of drowning #12- Paddles can increase risk of shoulder probs if used improperly (as many BOPers no doubt do) #13- Head low is fine, but in choppy OWS don't you do what you must to reach air? #14- Skipping warm up & cool down seems ill-advised in any sport, esp for older athletes. #18 vs 19- ???? Is he rec using swim tools ONLY after becoming fatigued?? I understand using pull buoy when legs are fatigued, but using paddles with fatigued shoulders would seem to invite strain or injury. #19 seems only rule to suggest that continuing to swim after fatigue sets in could be bad. The potential to ingrain bad habits when fatigued would seem to be higher in less skilled &/or conditioned swimmers. |
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