Improve your swimming by focussing on attaining these core swimming standards
It is that time of year when it is cold outside, and often, the focus can turn towards the gym or the pool. In this article, Coach Alan will look at some details of how you build on solid foundations to improve your swimming.
All too often, we can look to bigger, faster, better or simply just more as the way forward and all too little do we look at how can we do exactly what we are already doing but do it better?
So how can you do better in your swimming? Well, first up, making sure why you are going to the pool is critical; what are you aiming to do in your session? It could be any one of the following;
Aerobic work
A short swim that is aerobic or technical in nature to maintain a good frequency of swimming to help maintain muscle memory and familiarity with the water
Work on your capacity for maximal speed over 50-400m effort with long recoveries
Work on your capacity to sustain a physical threshold effort for 200 - 1000m efforts
Work on your ability to maintain a maximal aerobic effort over reps of 50-400m with very short recoveries
Work on extensive aerobic ability and strength over long distances and durations
Work on something technical that you are currently focussing on that is specific to you or some general revision
Your performance is not just the above; it is your ability in all of the different disciplines, your physiology, your psychological performance, your training environment, your nutrition and your physical condition. In each of these areas, you will be at a different standard compared to your previous self and your future potential self.
If you can focus on your swimming standards to develop your swimming rather than swimming faster, you may well improve more by becoming a more well-rounded swimmer. So what are those swimming standards made up of?
I would define a strong swimmer with the ability to progress physically as being capable of understanding and progressing in the following five core swim skills.
Swimming standards
Able to accurately execute each of the 8 core practices
Able to swim backstroke
Able to do butterfly kick
Able to tumble turn
Able to dive
In each of these skills, you could categorise yourself at one of the following levels 1 - 5
Introduced to, you understand the most basic variation of the skill and have attempted it.
Actively Practicing, learning a complete version of the skill
Improving, you are able to complete the skill reasonably accurately but could make some improvements
Proficient, you are able to execute the skill accurately and repeatedly
Expert, you are able to execute and adapt the skill for maximum benefit in a variety of environments
The 8 core swim practices
Push and Glide
Kicking correctly and at the right intensity
Lead-arm kick (A.k.a Side Kick)
Press to Push - Doggy Paddle
Single Arm
Recovery Pause (Arm raised kick)
6:1:6 and 6:3:6
UNCO
Regardless of your current difficulty in swimming, if you can work on correctly and effectively executing each of the practices and skills above, you will progress towards becoming a more efficient and faster freestyle swimmer. Which level are you for each of the skills, and where might you be regarding each core practice?
More on each of the practices above will come in a subsequent article.
Alan has worked with Tri Training Harder since 2014. During this time working with a wide spectrum of athletes from beginner, to youth and junior elite athletes through to 70.3 and Ironman AG winners and Ironman Kona Qualifiers.
An active Triathlon coach since 2007 Alan has been fortunate enough to work with athletes, peers and support staff who have continutally challenged him to evolve and develop. Building on a solid foundation in swimming teaching, Alan has specifically developed swimming coaching experience having worked in High Performance Swimming environments. Alan's other passion is all things fast on a bicycle!
Since 2015 Alan has worked in conjunction with the other Tri Training Harder Coaches to significantly develop collective coaching practice both on camp and online.
Visit Alan's
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