Swimming anyone???

[crandfs]

Maybe u can do

warm up 300m
drills 300m ( catch up , one arm recovery )
main set ( 500m , 400m , 300m , 200m 100m ) increasing effort
100m X 5 paddle swim @ 2 mins , negative split
400m free kicking
warm down,

total 3k

This is just for endurance , u need this kind of training before u can do those sprint sets to reach < 30 s ..

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[crandfs]

Actually I dun think endurance is the problem, since I can consistently get 16s for consecutive 25m sprints with ~30s rest in between if I go all out. Problem is my stroke or kicking, just not smooth and/or effective enough to reliably get 25m sprints in 15s, so no point to even consider 50m in <30s.

So far I've improved by learning to breathe on both sides, changed my paddling to paddle more glide less, incorporated more throwing of shoulders forward for a longer pull. I think my main weaknesses now are kicking, breathing, body composition.
My kicking is mostly straightlegged fluttering, but of too small magnitude probably.
My breathing will sometimes interrupt my paddling rhythm, especially if I've been holding my breath for too long, I need to work on maintaining low profile when coming up for air no matter how terrible CO2 buildup is making me feel.
And I think I need to lower my BF by at least 5kg for significantly less drag.

 

[crandfs]

Wah, lots of tips, thanks!

hmm interesting , I used to train with a guy who can do 23s 50m free ( yes , he used to hold national record ) and yes he is a sprinter .. his training sets were something like the above I mentioned maybe twice as hard for the initial period of his training ( periodization ) ,

You trained with Mark Chay/Leslie Kwok/Ang Peng Siong/etc??!!!!

 

[tomoya1]

Anyone has any recommendations for a competent swim coach? I havent been swimming in quite awhile and would like to correct/improve my technique and efficiency for the front crawl. My goal is to participate in a sprint challenge sometime next year if possible. How much would the sessions roughly cost - market rate?

 

[nyquist2000]

Anyone has any recommendations for a competent swim coach? I havent been swimming in quite awhile and would like to correct/improve my technique and efficiency for the front crawl. My goal is to participate in a sprint challenge sometime next year if possible. How much would the sessions roughly cost - market rate?

There are quite a few coaches training for competitive and triathlon. YOu can look for yellow fish or sea monster for the training program. These 2 have been famous for their tough and great training program. Fee varies depending on how many students in a group. Let me know if you need their contact. I can PM you.

 

[ForumRider]

hi guys...i have just started swimming in FS for 2 months..previously only swim BS.

I need to improve my timing now.... not really sure what is my timing yet as i did not really time myself. But i give myself 4-5 mins for 100m inclusive of rest.

I have few question to ask.

1. When pulling, i tried not to create bubbles. Will that help in speed? Most of time i pull with bubbles.

2. when moving forward, my face is facing the ground. Should i face the front or the ground? Reason for asking is because sometimes i do clash onto other guys.

3. Most of time my arms tend to be faster than my legs. Should i slow down my arms so that the speed will be in sync with my legs? BTW i m not very good in kicking. However i could at least minimize my legs dragging.

TIA!

 

[ForumRider]

No one here?

To post my progress here.
i think i found a problem of mine, which i am facing.

My arms tend to be faster than my legs kicking. Hence I did not really use much of my legs. Also the tempo is not in sync.

I realised that my arms are not lifted high enough. Think i got lazy arms. Hence i tried to lift my arms high and exit the water by passing through my thighs. Only then i can put part of my focus to kicking to propel me forward.

After using this technique, i find myself less shag.
BTW i m still unable to swim continuously for 100m.
What i did now is swim 50m, rest abt 30sec-45sec, continue for another 50m and so on.

Sometimes my training is either 20-24 laps (took me about 45min-50mins) of FS OR 12 laps FS + 10 laps BS (took me about 30-35 mins)

Any thoughts?

 

[crandfs]

No one here?

To post my progress here.
i think i found a problem of mine, which i am facing.

My arms tend to be faster than my legs kicking. Hence I did not really use much of my legs. Also the tempo is not in sync.

I realised that my arms are not lifted high enough. Think i got lazy arms. Hence i tried to lift my arms high and exit the water by passing through my thighs. Only then i can put part of my focus to kicking to propel me forward.

After using this technique, i find myself less shag.
BTW i m still unable to swim continuously for 100m.
What i did now is swim 50m, rest abt 30sec-45sec, continue for another 50m and so on.

Sometimes my training is either 20-24 laps (took me about 45min-50mins) of FS OR 12 laps FS + 10 laps BS (took me about 30-35 mins)

Any thoughts?

Kicking slower than arms movement seems really unusual. Perhaps you should train just your kicking for a few laps while using a float to elevate your head. ie, break it down and fix each bodypart before trying to improve your entire stroke as a whole.

 

[ForumRider]

Kicking slower than arms movement seems really unusual. Perhaps you should train just your kicking for a few laps while using a float to elevate your head. ie, break it down and fix each bodypart before trying to improve your entire stroke as a whole.

that's why i mentioned earlier that i lift my arms higher than usual, then i start to kick better.

That's also when i always felt that my arms are not raised high enough.

BTW if i kick too fast or too much, i feel the strain in my abs. Normal right?

And that means i need more training?
If you know what i meant, there are some swimmers swimming FS with their arms lifted high and some very low.

My idea is that if i lift my arms high, it takes more time to lift up and give my legs time to catch up the tempo and kick better in water

 

[crandfs]

POst video or nobody can picture what you are describing

I never feel ab strain except sometimes when I'm doing butterfly

 

[ForumRider]

POst video or nobody can picture what you are describing

I never feel ab strain except sometimes when I'm doing butterfly

wahh...how to post video...usually i swim alone...
by strain, i meant lack of breathe ba........

anyway i also wanted to see how i look like when i swim

 

[crandfs]

wahh...how to post video...usually i swim alone...
by strain, i meant lack of breathe ba........

anyway i also wanted to see how i look like when i swim

Can try asking lifeguard nicely

 

[ForumRider]

Can try asking lifeguard nicely

hehe paiseh la....
but will try one day ....

but maybe i should time myself for 50m lap timing first???

 

[tafiqmohddee]

Can try asking lifeguard nicely

 

[yoyohihi]

I think, dont worry about timing yet. Get breathing and stroke right, slowing progress to swimming continously with ease. Then build up speed. You definately need someone to watch you to correct your stroke. Even if you feel you are doing it right, from a 3rd person's view, they can correct some impt mistakes. Front crawl/freestyle can be tricky to combine everything tgt, ie rotating, kicking, pull, etc. Most of the time i see alot of swimmers over rotate.

Raymond is pretty good coach. I learn my FS from him too. Give him a call and see if you can arrange a trial session with him.

 

[RabbitKing]

my FS must be fail, cus its slower than my frog style! :x

 

[ForumRider]

i m changing my training pattern now.

Previously was swimming FS 50m break abt 1-2 min before continue another 50m

Now I am swimming FS 100m and 100m BS non stop, then break for 1-2 min before continue another set again.

If i did not get the timing right, i finish one set less than 5mins. However i did not time how long i rested.

 

[camerah]

40 laps(FS, BS alternate) in an hour is it okay?

 

[ForumRider]

40 laps(FS, BS alternate) in an hour is it okay?

Bro. Not sure but when i was in poly time, i constantly swim BS 40 laps for about 40-50 mins

did u stop in between?
cuz i swam 30 laps (FS n BS) with rest 1min interval like dat..... take me abt 40 mins like dat

 

[joannec]

Anyone adult want to learn swimming in AMK pool, need another adult to start a new class, 12 lessons 3 times weekly SGD240.