Posture & Core

This session was from November, when we were working through our technique phase of the Swim Squad programme.

You will see a little later, but we were focusing on posture and body position – asking our core to do some work. The session also included some strength and power work, as well as a pacing set towards the end of the session.

Warm Up / Set One

4 x 100m (30s) – smooth and relaxed

2 x 200m (40s) – keeping an eye on our stroke count, making sure our stroke was as long and strong on lengths 7 & 8 as it was on lengths 1 & 2.

1 x 400m – finding a rhythm and a steady pace early, and holding that throughout the 400m.

Skills & Drills

Firstly, we did a set where we had our ankles touching together, thinking about posture, stroke turnover, power. Holding our ankles together means no kicking. It also means our feet sink a little in the water, making swimming a lot harder!

When our ankles touch together, we have to focus on keeping a strong posture and try to keep our hips and feet high in the water. To do this, we may have to engage the glutes (a little squeeze) a bit more, make sure our toes are pointed, stay strong through the core. We may also have to speed up our stroke rate slightly (eliminating any dead spots in the stroke) so we keep moving.

10 x 50m – half a length with our ankles touching together, one and a half lengths full stroke. During the full-stroke work, we are trying to keep the same focus on posture and swimming high in the water.

Next, we had some fun!

10 x 50m – using pullbuoy & paddles.

Rather than holding the pullbuoy between our thighs, we placed the pullbuoy between our ankles. The purpose of this was to engage the core, hold a strong posture and keep ankles and pullbuoy at the surface of the water. Done badly, legs will sink and / or move around at the back, a fishtail effect. We want to keep the legs still and straight – no swaying from side to side.

This set also requires a little bit of power, an added benefit of the set.

Warning: it may take you a few 50s to get the hang of it!

Main Set

To finish the session, we did a descending set.

(Descending: Each rep is quicker than the one before)

4 x 100m (30s)

4 x 75m (25s)

4 x 50m (20s)

4 x 25m (15s)

A simple set where we are increasing pace – within each set of 4 x 100m and as the distances drop too.

Why I Like This Set

Good posture and body position in the water is crucial to smooth, efficient and fast swimming. The less drag we have in the water, the quicker we will swim … and the easier it will feel. This session helps us think about our posture, with pretty dire consequences if we lose focus!

I also like the descending set at the end of the session. A simple set, but all about pacing and pace awareness. It is really important to know what pace we are swimming at, to know that we have more gears and to know how to access those gears.

Scaling

The ‘warm up’ is a long one that can be scaled right back if you don’t have time or the energy for such a long session!

If you wanted to increase the length of the session, the main set is the ideal place. Instead of 4 x 100m etc, use 6 x 100m or 8 x 100m.

Give It A Try?

Are you going to try this session – or part of this session? Give the Skills & Drills set a go within a different session if you want to? Or perhaps next time you reach for the pullbuoy, opt for the ankles rather than the thighs?

Let me know how you get on?

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