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« September 2009 | November 2009 »

West Side Fly Progression Part 2

~By Nate McBride

As discussed previously, Stages 1-5 are part of the same "group" meaning they should be done together, in order. I would recommend doing them every day at least twice through before you begin the remaining stages. It helps to reinforce the concepts and gets your body attuned to the motions it will need to perform.

The remaining stages, 6-9, each encompass multiple steps but each stands alone as a stage and can be done any time without needing to do any of the other stages. Frequently, we will do fly drills that focus on one particular stage and then put it into practice. For the sake of this discussion however, I have put them in order of progression meaning you should learn stage 6 before you learn stage 7 and so on...

Kicking (Stage 6)

Next to the first five stages group, the kicking stage is the most critical and so I will spend the most time on it. There are four kicking phases in this stage. The first thing we teach swimmers is an understanding of how the hips and core play such a pivotal role in the fly kick. Discussion revolves around the importance of kick in general (any chance I can get to talk about kick I take full advantage) but primarily the fly kick. We use concepts like two legs together equals "one big fin" and "split leg syndrome" which indicates that the swimmer has a distinctive gap from the knees down. There are constant reminders of both and the goal being that the swimmer wants to achieve the "big fin" and maintain it.

The first phase is to have the swimmers get into water deep enough for vertical kicking. To understand how the hips drive the feet, we use the image of a diamond. I have them imagine their body being vertical in the center of the diamond:

Read on at Swimwestside.com

29 Oct 09 @ 4:34 AM  | 0 comments  |  Technique, Tips, and Drills category

Florida Senior Games

senior games pic 2.JPG

Dynoswim was well represented by its two senior swimmers Kate Sussman and Glenn Partelow. Together they amassed 7 gold, 3 silver and 1 bronze medal in the October 25th meet held in Gainesville at the University of Florida. Earlier in the year both swimmers swam the Hammerhead ocean swim in Jacksonville with Kate winning her age group in the 1.25 mile swim and Glenn in the 2.5 mile swim.

In her category of 50-55 Kate won the 200 yard breaststroke in 3:27.52 and the 500 yard freestyle in 7:28.0. She placed second in the 100 breaststroke in 1:37.9 and second in the 100 free in 1:20.75. She secured her bronze in the 100 IM. in 1:30.81. After the 100 breaststroke the next event was the 500. That event was collapsed and she had little rest beforehand, yet, she took a quick lead in the first lap and beat everyone by over 1:30!

Glenn,60-65, had a good day winning 5 gold medals in the 200 free in 2:21; the 100 free in 1:02.9; the 50 fly in 31.4; the 100 fly in 1:12.9 and finally the 500 free in 6:18! The lone silver came in the 50 free in 28.4. Like Kate, Glenn dominated all competitors finishing 30 seconds ahead of the next best time in the 500.

Both swimmers practice with Dynoswim in Palm Coast three days a week for 90 minute sessions. The pool was warm this past summer with some workouts between 90 and 94 degrees! Now with cooler temperatures we are swimming in darkness for much of the workout with a lone bulb over the pace clock!

28 Oct 09 @ 5:17 AM  | 0 comments  |  Dynoswim Palm Coast | Meets, Open Water, and Other Events category

West Side Fly Progression Part 1

~By Nate McBride

Several years ago I was in desperate need of finding a way to teach butterfly to adult swimmers...from scratch. Adult swimmers who, over the years, had lost ankle flexibility, core strength and rhythm. There wasn't much I could do about the first two except for dryland work whenever I could fit it in and ankle flexibility exercises that I was able to recommend to them. And well...rhythm...you either have it or you don't. If you don't, it's a constant struggle to do fly well but you can get there. These swimmers had been hounding me to teach them and I myself was getting more and more frustrated by the fact that I could not give them fly sets in workout. What to do what to do....I kept coming back to the possibility that I could teach them the same way I had taught my age groupers but then always rejected the idea because of the silliness/simplicity of those drills. Eventually though, desperation gave way to having no other choice. The results astounded me.

Using the same progression I developed for my age groupers, I took them through a 9-step fly progression which worked 100% and it took less than 6 workouts to do it. By the end, I had 7 new butterflyers and I could confidently give them fly to do in workout and they would get it done and get it done well. I had developed this progression when I was starting out as an Age Group coach more because it was fun and the kids thought they were getting a chance to goof around. A win for everyone in the Age Group world. Here it was again, with adults, and they loved it.

There are nine stages but the first five stages are actually bundled into one group. Now, fortunately, each time I have taught this progression to a new group of adults, I have had a pool at my disposal that had a shallow end. For the first stage (5 steps) of the progression you will need a part of the pool where the water is between 3.5 to 4 feet. You will also want to make sure everyone is a little bit spread out. In addition, no one may move to the next step until they have mastered the prior step. I devote the first day of every new fly progression to these exercises. Every subsequent day during the progression period, I send the swimmers to the shallow end to go through these exercises, in order, on their own while I get the rest of the pool started with workout. Its awesome to watch them down there helping each other out and doing the exercises on their own.

Read on at Swimwestside.com

27 Oct 09 @ 5:25 AM  | 0 comments  |  Featured Workouts | Technique, Tips, and Drills category

Quote for the Week of October 26, 2009

"Friendship is the only cement that will ever hold the world together."

~U.S. President Woodrow Wilson

26 Oct 09 @ 1:34 AM  | 0 comments  |  Quote for the Week category

Quote for the Week of October 19, 2009

"Ones best success comes after their greatest disappointments."

~Henry Ward Beecher

19 Oct 09 @ 1:57 AM  | 0 comments  |  Quote for the Week category

Ultra-Endurance Training In An Anaerobic Environment

~By Jay Swift

Dedication, determination, and singularity of focus define what it means to be an endurance athlete, a definition that is the mirror image of a CrossFit athlete. As a coach and athlete who trains and competes in both the CrossFit and endurance realms I see the similarity as uncanny. Yet the question still remains. Why is it so difficult to convince the endurance community that training with intensity is the answer? It is fear of the unknown and the change such a shift in thinking will cause to the endurance community. Most importantly the Ironman community, whose books, videos, coach's, and training camps preach long slow distance training as the canon of endurance racing. Yet there is a schism taking place and some are proving there is another road to be traveled.

Every training cycle endurance athletes log countless hours preparing for their events. Swimmers, runners, cyclists, mountain bikers, and triathletes faithfully follow long slow distance training protocol in an attempt to build a better engine. All with the hope of reaching their personal goal be it a finishers medal or a coveted Ironman Hawaii slot. This long slow distance training increases cardiovascular function and fat utilization. Negatively long slow distance training also facilitates a drop in muscle mass leading to decreases in strength, power, and speed causing the athlete to plateau. The answer to the problem of decreased muscle mass is anaerobic training.

Anaerobic training is difficult and rewarding work where the positives far outweigh the negatives. Increased cardiovascular function, decreased body fat, increased aerobic capacity, and muscle mass create additional strength, speed and power. How do we know this? In October of 1996 the Journal Medicine and Science in Sports and Exercise published a six-week study by Izumi Tabata that found interval training, 20 seconds on followed by 10 seconds rest repeated 8 times for a total of 4 minutes, increased anaerobic capacity by 28% and VO2Max by 14%. "The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise." (John Harker, www.izumi-tabata@runtowin.com) Tabata's study proved that "this interval protocol produced remarkable increases in both anaerobic and aerobic capacity."(What is Fitness, Crossfit Journal, October 2002) In the end the athlete will build aerobic capacity while also seeing increases in speed and power. All of this can be accomplished without countless hours of training and provides the athlete with the physical ability to improve.

Read on at TriMax Fitness

14 Oct 09 @ 1:05 AM  | 0 comments  |  Technique, Tips, and Drills | Triathlon category

Quote for the Week of October 12, 2009

"Whatever I have tried to do in life, I have tried with all my heart to do it well; whatever I have devoted myself to, I have devoted myself completely; in great aims and in small I have always thoroughly been in earnest."

~Charles Dickens

12 Oct 09 @ 5:40 AM  | 0 comments  |  Quote for the Week category

Rio de Janiero Wins 2016 Games

Last week in Copenhagen, the IOC awarded the 2016 Olympic Games to Rio de Janiero, Brazil. Rio defeated Madrid in the final round. Tokyo was eliminated in the second round. Chicago, expected to be a finalist with Rio, was eliminated in the first round.

Read the statement from the USA Swimming Executive Director Chuck Wielgus at Swimnetwork.com

7 Oct 09 @ 3:33 AM  | 0 comments  |  Elite Level Competition | Meets, Open Water, and Other Events category

Quote for the Week of October 5, 2009

"You just keep swimming."

~A triumphant Elizabeth Fry after becoming the first woman to circumnavigate Manhattan island against the current - and in record time.

5 Oct 09 @ 1:51 AM  | 0 comments  |  Quote for the Week category

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