October to December Priorities

Reflecting a little over the work we’ve done over the past couple of months, and two main things jump out.

Firstly, we’ve spent a lot of time swimming at pace. Short distances, high speed. We’ve been working on the basis that good swim speed is ‘a rising tide that lifts all boats.’ An increase in speed over 100m, 200m, 400m will translate to big improvements over longer distances once we add in some endurance work later in the season.

Secondly, the squads have been working on some strength, power and propulsion to improve efficiency and help increase swim speed.

To do this, we have worked on …
✅ Getting a good ‘catch’

✅ Holding water

✅ Strong wrists and hand pressure

✅ Acceleration through the pull

✅ Length of the pull and maintaining power at the end of the stroke

✅ Generating big power over short distances

✅ Increasing speed by increasing force, rather than speeding up arm turnover.

✅ Incorporating pullbuoy & paddles into many swim sessions.

In all of the squads, the athletes have been encouraged to keep their stroke long and powerful. The swimmers look great, really moving themselves through the water. Times have been dropping and pace has been increasing over the shorter distance swims. We’ve already seen some big PB’s over 400m, 200m & 100m time trials.

Over the coming weeks – and certainly in the New Year – we will look to increase the distances to develop some swim endurance, whilst keeping technique ‘long and strong’.

I’m predicting some more new PB’s over longer distances.

Watch this space.