As I got into triathlon, I have been trying to self-improve my swim for the couple years. I have corrected major issues but I am plateauing at 2min/100m on 1500m. My catch and body rotation are not ideal and I can feel that my timing is off sometimes. Those drills make a ton of sense. Thank you for sharing, I will try those out!
The 0-arm and 1-arm drills will really help your body get a 'feel' for how the rotation driven at the hips will actually feel. It's totally possible that drill will take you down to 1.45 per 100m very quickly, within a couple of weeks even if you can get to the pool frequently to practice and embed. As a triathlete, you're almost certainly 'fit' enough aerobically to swim faster than 2 mins per 100 - it's just the timing of catch and rotation not quite happening together that's effectively creating a 'parachute of drag' behind you . Hope these drills help - keep practising!
I prefer the catch up drill to link body rotation and the arm pull, one arm and then the other rather than one arm down the length and then the other arm down the next length. Also, the lower body does not drive the rotation, it anchors on the pulling arm. With land based sports, yes, lower body drives the rotation, but with them, you are throwing or punching, not pulling. There is nothing in the water to anchor your feet on. Try the catch up drill to see what I mean.
Thanks for the comment. I've never been a fan of the catch up drill and so don't use it with my athletes as I found it leads to the athlete spending more time with chest 'flat' to the bottom of the pool. But, I recognise that different drills work for different people and if it's working for you, great!
For me, it REALLY helped my arm pull. Being 74, things have changed drastically since I learned to swim. A big part of that is the whole mechanics of the arm pull, and in order to update my self, the catch up drill was huge. Old school was to enter wider than your shoulders at about a 45 degree angle, some what similar to Total Immersion style and make a big hour glass type of pull with your arms. I think they wanted you to pull more straight armed too. So to learn the high elbow catch and get the straight arm pull, the catch up drill really helped me. My over arm side stroke that I swim is also kind of a drill, almost like the 1 arm pull drill which I never liked. Also with the catch up drill, it is pretty much slow motion swimming so I can concentrate on the form mechanics. We are all different, and some of us are more different than others....
5:20 per 400 will have you as one of the top 5% swimmers in most age group triathlons - that's really good swimming! The swimmer in our video was one of the very best age groupers in Europe at the time, often leading out at Euro champs and 70.3 AG races. Give yourself credit, 5:20 is great swimming!
Thank you! Tried these at the pool today. About 10 sec per 100m quicker instantly (and they feel very awkward). Will keep doing these regularly. Great tips delivered clearly!
That's fantastic! So happy to read this, well done :) And thanks for posting the comment too - I know a lot of athletes are sceptical of 'instant new speed', it's great to have people experience it and post about it too :) Keep up the good work!
As I got into triathlon, I have been trying to self-improve my swim for the couple years. I have corrected major issues but I am plateauing at 2min/100m on 1500m. My catch and body rotation are not ideal and I can feel that my timing is off sometimes. Those drills make a ton of sense. Thank you for sharing, I will try those out!
The 0-arm and 1-arm drills will really help your body get a 'feel' for how the rotation driven at the hips will actually feel. It's totally possible that drill will take you down to 1.45 per 100m very quickly, within a couple of weeks even if you can get to the pool frequently to practice and embed. As a triathlete, you're almost certainly 'fit' enough aerobically to swim faster than 2 mins per 100 - it's just the timing of catch and rotation not quite happening together that's effectively creating a 'parachute of drag' behind you . Hope these drills help - keep practising!
Another great video Rob! I really need to stop shying away from doing these drills in my training week… Super explanation and examples.
Thanks Martin, glad it was helpful!
I prefer the catch up drill to link body rotation and the arm pull, one arm and then the other rather than one arm down the length and then the other arm down the next length. Also, the lower body does not drive the rotation, it anchors on the pulling arm. With land based sports, yes, lower body drives the rotation, but with them, you are throwing or punching, not pulling. There is nothing in the water to anchor your feet on. Try the catch up drill to see what I mean.
Thanks for the comment. I've never been a fan of the catch up drill and so don't use it with my athletes as I found it leads to the athlete spending more time with chest 'flat' to the bottom of the pool. But, I recognise that different drills work for different people and if it's working for you, great!
For me, it REALLY helped my arm pull. Being 74, things have changed drastically since I learned to swim. A big part of that is the whole mechanics of the arm pull, and in order to update my self, the catch up drill was huge. Old school was to enter wider than your shoulders at about a 45 degree angle, some what similar to Total Immersion style and make a big hour glass type of pull with your arms. I think they wanted you to pull more straight armed too. So to learn the high elbow catch and get the straight arm pull, the catch up drill really helped me. My over arm side stroke that I swim is also kind of a drill, almost like the 1 arm pull drill which I never liked. Also with the catch up drill, it is pretty much slow motion swimming so I can concentrate on the form mechanics. We are all different, and some of us are more different than others....
I am up to the 5th minute. An absolutely excellent explanation of what people do wrong.
Really appreciate the support, thanks - and I hope this video helps!
Wow, 4min20sec in 400m, that's a fast swimmer! Sadly I will probably never reach that fast. I am happy if I can do 5 min 20 sec over 400m.
5:20 per 400 will have you as one of the top 5% swimmers in most age group triathlons - that's really good swimming! The swimmer in our video was one of the very best age groupers in Europe at the time, often leading out at Euro champs and 70.3 AG races. Give yourself credit, 5:20 is great swimming!
Thank you! Tried these at the pool today. About 10 sec per 100m quicker instantly (and they feel very awkward). Will keep doing these regularly. Great tips delivered clearly!
That's fantastic! So happy to read this, well done :) And thanks for posting the comment too - I know a lot of athletes are sceptical of 'instant new speed', it's great to have people experience it and post about it too :) Keep up the good work!
Wow the amount of repetition!