HUGE swim breakthrough!

[GLC1968]

As many of you know, I started swimming again as an adult a little over a year ago (last Christmas). I did a lot of swimming/training and lessons the first half of the year last year and then basically just swam once a week since last August because I like the exercise.

I had my husband video my swim stroke when we were in FL over the holidays. I posted my video clip on Beginner Triathlete and got some good feedback. Since then, I've been actively working on improving my catch/pull, my body rotation and most importantly - working my upper body and lower body together instead of independently.

Over the weekend, I was able to do a two-beat kick for the first time for a couple of lengths. Yesterday, I was able to incorporate it for pretty much my entire swim. That, combined with my improved stroke, has gotten me 10sec/100 off my 'easy' pace time. I can feel a strong glide with each stroke. It's amazing! The true benefit is that now when my arms and legs are timed correctly and working together, I am SO much more efficient!! It's truly unreal and I never would have guessed it before actually feeling it.

My plan is to get this stoke cemented into my muscle memory, and then to work on increasing my stroke rate (which is slow right now), to increase my speed further.

Last night, the older guy in the lane next to me asked me how many years I've been swimming. When I said 1, his jaw hit the water. He said he would have guessed 20! In fact, I actually caught multiple people just watching me swim last night which NEVER happens.

I feel like I'm right on the edge of something AMAZING here!!

[OakLeaf]

Wow, that is so cool! You're inspiring me to start working on it ... pity the nearest pool is so far away from me.

[sgf726]

That's awesome!

I also starting swimming again as an adult about 18 months ago. I'm still waiting for that big break-through.

[Becky]

That's awesome!!! I wish that I could get someone to film me, but I'm not so sure how that would go over at a public pool.

Could you share some of the drills/tips that you've been using? It sounds like the areas you're working on (catch, rotation and "body unification") are the same areas that I need help with. Thanks!

[GLC1968]

Basically, I used this video to get an idea of how my arms should be timed.
http://www.youtube.com/watch?v=Pr8PT...eature=related

Then I went to this video to get an idea about how upper and lower works together:
http://www.youtube.com/watch?v=rJpFV...eature=related

From there, I started reading about the 2-beat kick on TI's forums. I kept working on quieting my legs while swimming to feel my balance in the water. Then my husband (who is more of a beginner than I am) said he'd read about a guy who was able to get the 2 beat kick by doing drills on his side (in streamline) where only the top leg was kicking. I did this, alternating a few times, for a few lengths and then I did a regular 50 while trying to keep my feet 'quiet' and it just happened. I started kicking in the right place in my stroke. This immediately helped with my rotation as one of my problems was that my hips weren't really rotating in sync with my shoulders (even though I thought they were). With the kick properly timed, it happens automatically.

I was also working on really trying to spear the water with each stroke and not rushing to start the next stroke.

Another resource that I've heard really good things about is www.findingfreestyle.com. Their technique is to teach you how to FEEL the correct form and that once you can feel it, you internalize it. After my experince of the past couple of days, I can totally see how this would work!

[Veronica]

That rocks! So happy for you!

Isn't it just so cool when it all flows together?

Veronica

[Bike Chick]

That's awesome, GLC! I'm struggling with my swim stroke and trying to get faster so I know how cool this breakthrough must be for you! I'm checking out the videos now.

[crazycanuck]

Way cool!

GLC, do you use a swiss ball for any on land exercises for swimming? If i can explain some of the ones my pilates folks have given me, i shall

[Becky]

GLC, thanks for the info. I'll definitely check out those videos when I get home. I've also heard good things about FF, so that's on my list to explore further. I've gleaned some good insights from swimsmooth.com as well.

Last night, my first ~2 laps of whole stroke (after some form drills) were awesome....even my breathing and kicking were good. And then it all sort of fell apart. But it was nice while it lasted!

[Bike Chick]

I've gleaned some good insights from swimsmooth.com as well.

Swimsmooth has been a great help for me.

[GLC1968]

I like swim smooth too. My husband has gotten a ton out of that site (he bought one of the DVD's). GREAT for visualization and the survey to learn your 'type' was spot on (even though it surprized me at the time).

CC - I haven't done any land-based exercises that are swim specific, but I am working on my core which I can tell needs work (both when I swim and when I am in aero on my bike).

Becky - I used to have the same problem...I could do a few laps close to perfect and then things would fall apart. I actually kind of used that point as a stopping point for awhile. I just swam more often but for shorter times. My thought process was that I didn't want to 'learn' the wrong way, so I did as much of the right way as I could and then I'd stop (or work on more drills). Each time, I could go further before it started to come apart! Now I am getting close to getting a full workout in decent form (but I'm still not quite there).

[Becky]

Good videos! In particular, I've watched the second one many times, and I think that I finally understand why kicking only the top leg would help with getting the timing down. I'm going to try that drill once the snow stops and I can make it back to the pool!

Would fins or paddles (or both) help?

[GLC1968]

Becky - I don't own paddles (though I did use them briefly in my first swim class) and I only recently got fins. I've only used them once, and mostly just to better feel my streamline position in the water. I haven't tried them since I've been actively trying to change my stroke though.

In my limited experience, I think these things are not necessary. At least, not until you've mastered the basics. I *thought* I was doing pretty well with the basic stroek and that I was ready to start using some tools to tweak things, but it turns out that I was still missing some major points to my stroke.

The exception to this (again, in my limited experience) is a pull-buoy because it can really help with understanding proper body position. My husband uses his periodically throughout his workout to 'remind' his body of how it feels to swim more balanced. He also used it quite extensively in the very beginning as he was learning to breathe properly because it gave him the confidence he needed. Now he tries to limit his use so as not to get dependent on it!

[Becky]

I tried the "kicking the top leg" thing last night. Wow! That is such a powerful drill for feeling the timing of a 2-beat kick. I did more 2-beat kicking last night than I've ever done! I'm still not doing it consistently, but this was a major improvement. Thanks for sharing this drill!

I also worked on rotating more from my hips than from my shoulders, and it became apparent that I'm not engaging my core enough to properly and fully rotate. It also identified that my lower body position stinks. I guess it's time to learn to use a pull buoy until I can internalize that position.

Baby steps, right?

[GLC1968]

Excellent to hear! Yes, baby steps, definitely. Great job!

I'm kind of kicking myself that I spent the winter just swimming without really working on anything and wasted all that time...but eh. At least I'm making progress now.