Here is what you need to know for next week!
Super 7 Warm – Ups & Relays
Relays can be found here!
On Monday, June 26, we will be having our annual movie night in the Ladner Community Centre. This year we will be watching Disney’s Moana! We will be located in the multipurpose room with the movie to start at 6:30 and ending around 8ish. Please bring something cozy to lie on and a snack to be shared with everyone (snacks must be peanut free). Everyone who attends movie night will be given 5 points for their respective house!
Closes on Monday at 9:00pm! If you would like to sign up (we are only swimming on Saturday), please click here!
Cool Swimming Things from Coach Brandon
I tell your swimmers a lot of things, but they may not always know what they mean or what they should look like; so, I’ve collected a few videos from Youtube, highlighting various things that swimmers are doing right in each. You don’t need to watch all or any of them, I just really enjoy watching them and figured maybe some of you would enjoy looking at them as well!
Sorry for the poor quality, but I couldn’t find a better underwater video. It gets better at about 44 seconds
For this video, the person in the white cap / full body suit ( Michael Cavic ) is the person that you should be at. Phelps has a nice fly, but it’s not very recreate able unless you’re 6’5 and as strong as an ox. Cavic reaches and extends every stroke, while pushing his chest down in a similar manner to the breaststroke. At the time that he is fully extended, his chest is pushed below where his hands are. His hands enter at shoulder width. When he starts his pull, his hands do a slight scull outwards, then come straight back, not crossing under his body. His dolphin kicks are timed so that he does one when his enters the water, and another to kick his hands out of the water to recover them. As for head position, Phelps in this video does a nice job of demonstrating getting his head down right before his hands come into his line of view. https://www.youtube.com/watch?v=N0_qBQ0x1NE
race starts at 1:37
Irie Ryosuke has one of the cleanest backstrokes in the world. What’s notable and very apparent just by watching is how still he manages to keep his head. If you listen to the commentary, you’ll also note how he’s known to train with a water bottle on his head, which is something that we try and replicate with the rubber ducks! He also makes almost no splash as his hands enter the water; everything is smooth and flows from one stroke to the next. He keeps his shoulders rolled and his armpits out of the water until his hand enters the water, optimizing his reach and the amount of water he can pull with each stroke.
Adam Peaty does everything right in his breaststroke. Right from the start of the race, he holds his glide in streamline until his speed slows, then begins his pullouts, maximizing the propulsion from his dolphin kick and not lifting his head until he’s right at the surface. Something I’ve been mentioning to a lot of the swimmers is to drive with your chest. If you watch Peaty, he almost does a dolphin kick with his body, starting with getting the head and chest down into a fully extended position, which adds an extra element to his stroke on top of his breaststroke kick and arms. His turnover is also relentless; he gets to his fully extended position, glides maybe half a second then gets right into his next stroke. Each stroke starts with a giant outsweep of the arms, keeping them infront of his chest, right on the surface of the water. Each stroke finishes with a breaststroke kick where his knees come no further apart than shoulder width, and his feet reach out as wide as he can.
skip to 11:30
Sun Yang (world record holder 1500m freestyler) is featured in lane 4 in this video. The most noticeable part of his stroke is his high elbows. He starts off every stroke keeping his elbow high, dropping his hand and forearm to pull the maximum amount of water on each stroke. He over exaggerates this motion an incredible amount and I doubt that this would be recreate-able, but none the less it is in the direction that swimmers should be striving for with high elbows to maximize their pull with each stroke.
Brent Hayden (Canadian!) won bronze in the 100 Free in 2012, and credits a lot of that to improvements in his start. I would recommend slowing it down to .25 speed and going frame by frame. Notice how he has his elbows back and is leaning as far forward as he dare so he can be as quick to react as he can. When he starts moving, his hips stay high as he drives through his back leg while at the same time throwing back his arms. After he extends his rear leg all the way, he straightens out the front, then quickly gets his feet together and hands in streamline so he can enter almost without splash.
Start @ 50s
Sort of hard to tell from the angle, but notice how Natalie has her feet above the surface of the water (not possible to do at the outdoor pool, but it’s good to get them as high as you can!) while remaining vertical with her back. She pulls her butt almost completely out of the water in the ready position. When she starts her start, she keeps her legs in the same place while her arms drive off of the blocks. Her legs begin to move when they are about above her head. Immediately following, she drives her hips up as high as she can while flicking her feet into the air, getting clean out of the water and entering with her whole body through a single hole.
Harder to find proper race videos of this. Right at the start, you can see the various different relay takeovers. The one I find most favorable is in lane 6. She follows the backstroker into the wall, and when she’s about 1m out begins doing a double arm backwards arm circle, fitting in a step when her arms are just past the highest point, then dives out as far as she can. This generates a lot more power than a normal standing start, with proper takeovers usually being about .7 seconds faster.
Turn @ 4:32
For this, I’d recommend watching Yulia Efimova wearing the yellow suit in lane 6. She approaches the wall, extends fully in her last stroke, while at the same time not taking too long of a glide into the wall. She achieves this by micromanaging (lengthening / shortening, depending on distance) her distance per stroke starting right before the flags. When she touches the wall, her knees come to her chest. At the same time, one hand comes out of the water while the other helps drive her body around. She keeps her chin close to her chest and body close to the wall; she does not push herself away from the wall until the entirety of her turn is completed. During the rotation, she keeps her shoulders square to the wall until she is ready to push off. She then holds her glide, maximizing her free speed and begins her pull out once she starts slowing down.
Brent Hayden again demonstrating how to do a proper flip turn. Right from the start, he keeps his head down, looking at the bottom of the pool as opposed to lifting it to look at the wall. On his last stroke, he starts to dive down with his upper body, following his hand, keeping his lower body at the surface. He brings his knees into his chest very quickly, allowing him a fast rotation. He brings his arms into streamline as he turns, so that as soon as his rotation is over he can push off without hesitation. Notice how he also pushes off on his side. This is optimal, as flipping onto your front while doing the turn takes too much time, and pushing off on your back would cost you too much time as you rotated onto your front. When he pushes off, he does 1-2 kicks on his side while rotating to the front, then increases his kick tempo as he does the rest of his kicks before reaching the surface.
We do sets like those 12×50’s so that we can finish like this!
This is the best swimming race in history. You can ask almost any fan of swimming and they will all say that they’ve seen it at least a dozen times. It is probably one of the most clutch performances in Olympic history. I’d recommend listening, as the commentators give an excellent backstory to the significance of the race.
You don’t need to watch the full video, but if you skim through it you can see what dominance looks like. Katie is a relentless trainer, refusing to lose (even to the men when in training), constantly doing whatever she can to improve her strokes and her swimming. Everything that she does in this race is better than her competitors. Her stroke rate is higher, she pulls more water, and she brings in her kick much sooner than the rest of the pack. Currently, she is the most dominant athlete in the world across all sports. Watch out for her this year at worlds as she hopes to break the 8:00 barrier in the 800 Fr.