Results of the 200m, 100m, 50m and 25m Time Trials from 29 November 2017
The video is split into two so you can jump to your lane.
Lane 1 - Start - David, Hugh, Paul, Michele, William
Lane 2 - Starts 2:18 - Arien, Cec, Rudolphe, Chalky, Robbie, Kerri
Swim Splits and Adjustments
15min of Fury Results
26 October Key Set
Good effort yesterday morning - it looked as if everyone put it a bit more on the line yesterday. I think that format worked a little better but happy for feedback on any other solutions that you can think of so you can get the best run at it!
CSS RESULTS WITH SPLITS - WHERE I COULD
Thanks for coming along this morning please find the underwater footage of your swimming from today. I hope you find this useful and if you would like specific support in developing your swimming then come in for a 1:1 or 2:1 and I'll happily try and develop your specific swimming technique.
Any feedback to the sessions, please let me know.
Good to see Hugh focusing on his watch technique... :-)
Lane 2 - footage starts at about 1:46min..
Well done today, remember body rotation is key to this. If you are flat in your BR then the correct arm recovery is hard to achieve.
- Once you finish the stroke at the back
- Pop with the elbow and roll the elbow through the recovery
- DON'T try and lift the hand and move the hand to the entry - this will be controlled with the elbow.
- At Entry - stable shoulders
- DON'T REACH FORWARD - if you finish at the back of the stroke with the opposition arm you will get a natural rotation and forward movement happening.
- Hand is lower than wrist
- Wrist is lower than elbow
- Elbow is lower than shoulder
- Shoulder is nice and high
These points above are reliant on you having a stable and high shoulder position - very hard to achieve if you drop the shoulder.
Under the water
- Hand and forearm drive the movement
- Keep your elbow nice and high
- Start slow and accelerate through the stroke and use your body rotation to help generate power
Think about having your elbow pointing to the side of the pool as you take each stroke. If your elbow is pointing up then you are most likely pulling from the elbow to drive the stroke under the water.
Helpful links to look at
SPLITS WHERE POSSIBLE
Including leave time
Please keep remember pacing as you hit longer swim set distances. Don't start off too fast - CSS pace should help you hit a sustainable pace right from the beginning.
Thanks for coming along this morning!
Note you can change settings to improve the quality of the videos by choosing to watch in HD!
Click here and place your 200m and 400m times into the sections and calculate your CSS TIME.
Pacing is very important and while it's a MAX EFFORT set it's still important to understand the distance you are doing so you can hopefully build your pace or hold your pace through the distance.
TEMPO TRAINER PRO
Please bring your Tempo Trainer Pro on the 22nd & 29th of this month to help develop better pacing in the sessions I have planned.
If you don't have one visit www.dqdswimming.co.nz and use the code 'BOOST' to get 10% off your order.
9 October 2015
Column 4 - 400m Time
Column 6 - 200m Time
Column 7 - 50m Time
All times have been adjusted to individual leave times.
|Name||200m Time||400m Time||CSS||MODE 2 Tempo Trainer|
|Blair Straham||3:34||6:49 (350m)7:47||2:07||31.63|
|Jo Straham||DNS||DNS (300m)DNS||2:07||31.63|
200m Timed - Max Effort
2nd October 2015
|Name||100m Split||200m Time|
100m Timed - Max Effort
18 September 2015
50m TIMED RESULTS
Results of the distances achieved from the 15min of furious anger swimming. Shot gun start for the next one!
- Matt - 1000m
- William - 900m
- Cec* - 875m
- Josh * - 825m
- Greg - 875m
- Paul S- 825m
- Blair* - 775m
*Some minor adjustments made in rounding up distances, next time you'll know my name is 'the coach' if you stop before I tell you too :-)
PS. Blair - it was Cec and Josh they just wanted 22.3 sec rest before the end of the 15 min of fury! You on the other hand just kept on swimming furiously!