You can monitor stroke rate and heart rate with Polar Vantage V - these two things define efficiency. Maximize your freestyle swimming efficiency Sculling works to teach a feel for the water, doggy paddle teaches catch, superman drills teach good sighting and single-arm drills teach maintenance of good body position. If you track your average HR for each set and compare the same set and HR as time goes on, you can look for greater efficiency or lower HR at the same effort or speed. It will take a while to get used to breathing on both sides, but HR can help you. Learn To breathe On Both Sidesīilateral breathing with every three strokes is a good way to balance your muscles and allows you to see the competition on both sides of you. Your stroke rate and kick will increase or slow based on conditions and speed requirements. Note that swimming stroke is all about the intention of speed. The important piece is to work on your timing so it aligns with your stroke timing. When starting, you want to get out fast and get open water, and when you finish you want to sprint - those both require an eight-beat kick. That said, different swimmers utilize all three at different times. The eight beats are standard for fast sprinting and the two are more standard for longer events. There are the standard two-, six- and eight-beat kicks. Align the Timing Of Your KickĪ kick is a timing and comfort thing, and different swimmers use vastly different kicks. If you’re in a pool or flat lake then go long, but if you’re in wavy conditions or swimming with people around you, then keep the turnover up so if your catch gets disrupted you can come back around quickly and catch more water. Pool swimming will have a lot of roll and full extension while the open water swimmer has a bit less because the arms are moving faster which inhibits the hips from rolling. The straight arm catch holds a lot of water but you can’t maintain that for long so it’s ideal to mix your catch depending on conditions. A higher stroke rate raises heart rate while a long strong catch uses far more muscle. Mix Different types of pullsĭifferent pulls impact different energy systems. In general, you don’t want to lock your arm out but do get a good extension. Pool swimming requires a longer stroke and full-extension, while open water calls for higher turnover in order to overcome turbulence and waves. It’s like throwing an anchor forward with a slight downward trajectory. The Polar Vantage V multisport watch counts and reports stroke rate so you can raise or lower your rating based on conditions or your goal. As your forehead goes up, your feet sink and your legs become an anchor.Ī correction drill for this is swimming with a swim paddle on the crown of your head and breathing and stroking normally. Look for the black line and be aware of where your head and eyes are pointed. While there’s no one-size-fits-all solution for boosting efficiency, here Mueller provides smart, actionable tips on how to save energy through the freestyle stroke for both pool and open water swimmers - complete with sample drills and workouts, as well as metrics to monitor.
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