An approach to practice...

“In order to be a fast swimmer, you have to practice swimming fast.”

Indeed, many swimmers and triathletes enjoy training endurance because it feels like a real workout (the "no pain, no gain" approach). However with consistent endurance training, it is easy to fall into a pattern of swimming longer distances at slower paces.

Engaging the Core in Freestyle

1) Have an intention to use your hands to "hold your place" in the water, rather than to push it back. Your hand will still move back; indeed to an extent it will still push water back. But that intention will cause you to engage core muscle more and arm muscle less.

2) Using the slight leverage offered by that gripping hand/arm, drive the "high side" of your body down. This taps the free energy available from gravity to assist in your intention. It also results in your swimming with your body, rather than using your arms to drag it through the water.

In freestyle, as your left hand is "patiently" establishing a grip, the right hip will be higher than the left. Rather than exert left-arm muscles to push water back, use them to stabilize your hold on the water as you drive the right hip down. Indeed think of using your right hip to drive your right hand past the gripping left. This should result in a sensation of sending energy forward rather than back.

Some Swim Strategy for strokes and Races

FREESTYLE

Distance	Pattern	Pace
25 yards	As few as possible	Sprint
50 yards	Every 6 or 8	Sprint
100 yards	2-2-4 Build 1st 50 or every 3rd (Bilateral breathing).	Spirit 3rd lap Last lap takes care of itself.
200 yards	2-2-4 or 2-2-3 or 2-2-2-3 Build 1st 100	Sprint 3rd 50 Last lap takes care of itself.

Starts	No too deep Kick and streamline Do not breathe 1st stroke
Turns	Accelerate inside the flags Snappy flip turn Streamline and kick off wall Do not breathe 1st stroke
Finishes	Accelerate inside the flags Do not breathe last 5 yards Reach and touch the wall underwater - no extra stroke
100IM	Breathe 2 down - 1 up in the fly Build your backstroke Faster pace on breaststroke - stretch & streamline Finish strong in freestyle and remember your breathing pattern Good transitional turns Do not breathe last 5 yards at the finish
200IM	Breathe 2 up, 1 down in fly Build the 1st lap and sprint 2nd lap of each stroke Remember your zones - accelerate in and out of all turns Good transitional turns - long streamlines off all walls Stick to your breathing pattern and do not breathe last 5 yards in freestyle

BREASTSTROKE

Distance	Breathing Pattern	Pace
25 yards	Every stroke	Sprint
50 yards	Every stroke	Sprint
100 yards	Every stroke	Build 1st 50 Sprint 3rd lap Last lap takes care of itself

Starts	A little deeper than freestyle 3-2-1 pulldowns Accelerate inside the flags
Turns	"Karate chop" - telephone call" Touch with 2 hands Snappy flip A little deeper than freestyle 3-2-1 pulldowns
Finishes	Accelerate inside the flags Stretch for the wall - do not take an extra stroke Always touch with 2 hands under water

BUTTERFLY

Distance	Breathing Pattern	Pace
25 yards	As few as possible	Sprint
50 yards	2 down - 1 up	Sprint
100 yards	2 up, 1 down or every other	Build 1st 50 Sprint 3rd lap Last lap takes care of itself

Starts	A little deeper than freestyle Long streamline and dolphin kick hard to surface Do no breathe the first stroke
Turns	"Karate chop" - "Telephone call" Touch with 2 hands A little deeper than freestyle Long streamline and dolphin kick hard to surface Do not breathe the first stroke Accelerate inside the flags
Finishes	Do not breathe the last five yards of your race Accelerate and charge the wall Always touch wall underwater with two hands Reach for the wall Do not take an extra stroke on your finish

BACKSTROKE

Distance	Breathing Pattern	Pace
25 yards	As few as possible	Sprint
50 yards	2 down - 1 up	Sprint
100 yards	2 up, 1 down or every other	Build 1st 50 Sprint 3rd lap Last lap takes care of itself

Starts	Hands on gutter Long streamline 2-4 dolphin kicks then flutter Strong breakout stroke - 1 arm only
Turns	Accelerate inside the flags Know your stroke count from the flags without looking for wall Snappy flip Long streamline 2-4 dolphin kicks then flutter Strong breakout stroke - I arm only
Finishes	Accelerate inside the flags Know your stroke count Last stoke-head goes back and kick Charge the wall Always touch wall under water Do not breath the last 5 yards YES, even in backstroke!

Welcome to the Sanford Dolphins Swim Team Blog!
I will use this space to post items of interest to the team and to swimming news in Sanford, NC.