Swimming faster with Coach Richard - Turns
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Basic Principles of a good turn!
1. The activities involved in turning require the use of specific muscle groups at high levels of intensity for short periods of time. The energy for these actions is ATP derived from the alactacid energy system. The energy costs will be repaid during the continuous swimming that occurs after the turn is completed. This means that turns should be executed with an intensity that is higher than that applied to race pace swimming.
2. The vigor of swimming should increase about 5 m from the wall to initiate the approach phase of a turn. It should be each swimmer's aim to accelerate into a turn. The increased energy cost in this brief arm stroking effort will be repaid during the turning and underwater kicking phases of the skill. Kicking during this set of amplified strokes should also be stressed at a level that would be appropriate for a short sprint effort.
Swimmers should be prepared to raise the level of effort above that maintained for continuous swimming when approaching and executing a turn.
3. The breath that is taken when going into a turn is different to normal. Since vigor and time under water will be increased, a normal swimming breath may not be sufficient to sustain an appropriate level of application. It is advisable to teach swimmers to take an extra large breath as their last when going into a turn. After the turning motion has been executed, the swimmer should exhale at a speed that avoids undue tension in the chest, if this is not done then the effort of holding the breath can become a distracting factor.
4. The movement of the actual change of direction should stress speed. Attempts to develop faster turning should be experimented with. The mechanical principles applied to competitive diving are useful. A fast turn is only valuable when it allows the swimmer to be positioned to do a maximum explosive action off the wall. A swimmer can be too close or too far away from the wall when turning. The result of an incorrect position is that although a fast turn may have been achieved the all important fast and explosive drive off the wall cannot occur.
The speed of rotation in a turn should be maximized but the positioning of the swimmer on the wall is all important. The most advantageous drive off the wall has to be achieved to exploit the possible benefits of good turns.
1. The activities involved in turning require the use of specific muscle groups at high levels of intensity for short periods of time. The energy for these actions is ATP derived from the alactacid energy system. The energy costs will be repaid during the continuous swimming that occurs after the turn is completed. This means that turns should be executed with an intensity that is higher than that applied to race pace swimming.
2. The vigor of swimming should increase about 5 m from the wall to initiate the approach phase of a turn. It should be each swimmer's aim to accelerate into a turn. The increased energy cost in this brief arm stroking effort will be repaid during the turning and underwater kicking phases of the skill. Kicking during this set of amplified strokes should also be stressed at a level that would be appropriate for a short sprint effort.
Swimmers should be prepared to raise the level of effort above that maintained for continuous swimming when approaching and executing a turn.
3. The breath that is taken when going into a turn is different to normal. Since vigor and time under water will be increased, a normal swimming breath may not be sufficient to sustain an appropriate level of application. It is advisable to teach swimmers to take an extra large breath as their last when going into a turn. After the turning motion has been executed, the swimmer should exhale at a speed that avoids undue tension in the chest, if this is not done then the effort of holding the breath can become a distracting factor.
4. The movement of the actual change of direction should stress speed. Attempts to develop faster turning should be experimented with. The mechanical principles applied to competitive diving are useful. A fast turn is only valuable when it allows the swimmer to be positioned to do a maximum explosive action off the wall. A swimmer can be too close or too far away from the wall when turning. The result of an incorrect position is that although a fast turn may have been achieved the all important fast and explosive drive off the wall cannot occur.
The speed of rotation in a turn should be maximized but the positioning of the swimmer on the wall is all important. The most advantageous drive off the wall has to be achieved to exploit the possible benefits of good turns.
