Aqua Notes - The Race Club

#swimisodes Fall 2015

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We are excited to bring you new #swimisodes this Fall 2015 at www.theraceclub.com Learn how to perfect your swim technique from the fastest swimmers in the World! Through each of the #swimisodes Coach Gary Hall shares his depth of knowledge on The Race Club’s elite swim training program. Learn how swim with a perfect stroke, increase your strength through dryland and how the best swimmers in the World take care of their bodies through nutrition and mental training. In swimming, where water is 800 times denser than air so every detail counts. Thanks for watching and please share with your friends!


Gary Sr. Podcasts All Things Triathlon Swim Training with Kevin Koskella

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Kevin Koskella from Triswimcoach.com interviews Gary Hall Sr. on all things triathlon swim training in this podcast.
-Gary Hall Sr. background
-How to accomplish varying goals
-Triathletes, masters, and age group swimmers
-Mindset – “I am a swimmer”
-Body limitations & core strength
-Minimizing drag and maximizing propulsion
-Hip driven/Shoulder driven freestyle
-Velocity meter 
-Importance of high elbow & stroke rate
-Importance of drag drills
-Swim bench
-Tips for triathletes: flip turns & more

References:

The Race Club – http://theraceclub.com
Velocity meter – http://theraceclub.com/swim-camps/swim-video-analysis/
Tempo Trainer – Tempo Trainer
Freestyle Pull- drag drills: http://theraceclub.com/videos/swimisodes-freestyle-how-to-pull-underwater/
Upcoming Race Club swim camps: http://theraceclub.com/swim-camps/

Listen on iTunes or by clicking here.


Cade Talley

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Gary and all the Race Club team,


Thank you so much for getting Cade in for a couple quick sessions.  He is inspired and hopefully will put the tools you showed him to use.  They are in their second week of training for this season and working hard.

Judy and I really enjoyed our short visit and can’t wait to find the time to get back for a full week at the Club.  Your hospitality and patience was amazing and we left feeling like part of the family.

You are all passionate and inspiring people and I hope to meet you again soon.

Sincerely,
Chris Talley, father of Cade Talley, 16

 


The Power of the Surge

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At The Race Club, I often ask our campers where is the fastest place one can swim in the water. As you can imagine, most of them say below the surface, but the answer is, of course, above the water, or hydroplaning. Unfortunately, it is estimated that in order to hydroplane, the human body needs to be going around 15 miles an hour, or faster. With world record speed in the 50 at just over 5 miles an hour, I don’t think we will be seeing anyone hydroplaning soon.

So, if we can’t swim on top of the water, where is the next best place to be? Under water is the next best place (our campers aren’t too far off). In fact, swimmers with very strong kicks are able to go faster underwater, with legs only, than they can swim on the surface with arms and legs going at full speed. Part of the reason for this is because the pulling motion contributes to both propulsion and frontal drag. However, the biggest reason is because of surface or wave drag.

Surface drag occurs only when the swimmer is on the surface and is caused by the body moving through the interface between air and water. Just like a boat, swimmers create a small bow wave, mostly from the head, as they move through the water on the surface. Surface drag is as significant for a swimmer as it is for a submarine. Submarines go much faster under water than they go on the surface, and so do humans.

When we speak of underwater movement of the swimmer, most coaches think in terms of starts and turns, and after 15 meters the swimmer is, by the rules, relegated to the surface. Indeed, the underwater speed on both starts and turns is extremely important. What most coaches don’t realize is that each stroke has an underwater phase…or at least it should. Breaststroke is the most obvious one, where in all but the 50, where stroke rates approach 60 or higher, the body submerges completely during the strike phase after the kick propulsion. That is when the breaststroker achieves the greatest speed; when he/she surges forward.

Though it is less noticeable, there is also an under water surge phase in freestyle, fly and backstroke. The under water surge should occur at the peak velocity in the stroke cycle, so the drag coefficient is lowest when the speed is highest. Frontal drag is proportional to the speed squared, not just the speed. In freestyle, the peak velocity occurs when one hand first enters the water. For hybrid freestylers, like Phelps, Lochte or Ledecky, or hip-driven freestylers, liked Sun Yang, the surge occurs right after the breath stroke, when the head submerges momentarily. In butterfly, the underwater surge occurs after the second down kick, when both hands have entered the water and head is tucked down. In backstroke, one often sees a slight trickle of water come over the face of the swimmer as the hand is nearing entry into the water, the surge point.

In order to surge, a swimmer has to create propulsive forces to surge with, and, at the right time, the swimmer must be under water. The propulsion comes from two sources substantially, the hands and the feet. One can augment the propulsive forces of the hands and feet by using coupling motions in all four strokes. In freestyle and backstroke, the coupling motions are the rotating body and, depending on the stroke rate, the recovering arm. In breaststroke, the coupling motions that augment the kicking force are the downward pressing of the upper body and snapping down of the head. The coupling motion that augments the pull is the upward motion of the upper body and head. In butterfly, the coupling motions are primarily the arms swinging forward and the head snapping down, timed with the second down kick. We are just beginning to understand how important these coupling motions are to swimmers to increase power, speed and distance per stroke.

I never would have believed that someone could swim a 200 meter butterfly in 1:55 with a stroke rate of 31 (typical stroke rates are 48 or so in the 200). Yet Yajima Yuma from Japan did that in the World University Games recently, maximizing the force of his strong kick with an elevated diving body, strong forward arm swing and head snapping down, all coupling motions, into an underwater surge in a streamlined position. That swim is a testament to the power of coupling.

Do not underestimate the importance of getting the head and most of the body underwater during the surge phases of each stroke. One millimeter under water is enough to eliminate the surface drag. Although in the 50 sprints, because of the high stroke rates, we would be hard pressed to say that there is any significant surge point, in all other races, surging underwater is a key to fast swimming.

Best in swimming,

Gary Sr.


Create a Thing of Beauty with Your Backstroke Start

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Published on SwimSwam.com

A great backstroke start is a thing of beauty. I liken it to a dolphin leaping out of the water and piercing the water through a hula-hoop, or David Boudia, scoring a perfect 10 off of the 10-meter tower. You see no splash and hear no splash.

Unlike from the starting block, the backstroker begins the race at a lower height. Gravitational forces are still important, however, so in order to take advantage of them, the backstroker must launch upward, not just backward, to achieve the greatest speed at entry. Further, in order to reach the highest speed on the backstroke start, the swimmer needs to avoid dragging any part of the body through the water. The body needs to go completely airborne during the start.

If you could freeze the backstroker at the very peak height of the start, you would find the feet and hands are very close to the water, yet the bum is a couple of feet above the surface of the water, with the body forming an upside down U shape. In other words, the body is arched way back, and is completely out the water.

If a swimmer is to have any chance of reaching this extraordinary height on the start, he or she must launch from a high position. Taking your mark, the swimmer must elevate the body until the bum is right at the surface or above the water. This is most effectively achieved when the toes are very near the surface and gripping the touch pad. On a flat wall, the feet can be placed slightly above the surface of the water.

Upon elevation of the body, the back should be straight and the chin held upright, rather than looking downward. Some backstrokers prefer to keep the bum further away from the wall than the head, while others are positioned more straight up and down. Just like doing a pull up, it requires a lot of strength to reach this high position. With the additional weight from the body leaving the water, there is also more risk of the feet slipping down the wall. World-class backstrokers Missy Franklin and David Plummer know what that feels like, as that mishap occurred to them in the Olympic Games and World Championships, respectively.

Much of the risk of the feet slipping has been mitigated by the introduction of the backstroke wedge, an adjustable plate that sits against the wall under the surface, helping prevent the feet from slipping down. This device is now approved by FINA for all major swimming championships.

When given the option of a vertical or horizontal bar on the starting block to grasp to elevate the body for the start, most elite backstrokers at the World Championships chose the vertical over the horizontal bar. Those that chose the horizontal bar, always selected the higher bar, not the lower one.

Once elevated, with the sound of the beep, the swimmer throws the arms more or less straight back overhead, and extends the head backward, as if looking upside down to the end of the pool. The energy of the arm swing and the head snapping backward are both coupling motions that augment the force of the feet pushing the body upward and backward. With the back fully arched, the swimmer avoids contact with the water until the hands enter first, and with the high launch, reaches a greater speed at entry. The hands should be wrapped together wrist over wrist at entry in a tight streamline.

Just before the hands enter the water, the head begins to come up and the back begins to straighten to avoid going too deep with an overly arched body position. Since the heel of the foot is the first part of the foot to reach the water, the foot actually relaxes from its plantar-flexed (pointed) position to create the least amount of drag at entry.

Once the body is underwater, the real backstroke race begins with the dolphin kicks. In fact, in short course races, more of the race is swum underwater dolphin kicking rather than on the surface backstroking. The faster the kicker, the better the start becomes. Since the swimmer usually goes deeper with a backstroke start than with a freestyle start, the minimum number of dolphin kicks to reach the breakout is usually 5 or 6, with the maximum to reach 15 meters usually 10 to 12 kicks. The right number of kicks to reach the surface for each swimmer depends entirely on the speed of the kicker.

Both Missy Franklin and Tyler Clary have convinced me that wearing a nose clip in backstroke makes perfect sense…unless you have one of those upper lips that can occlude your nose. The reason is that with the nose clip, the air can be retained in the lungs, keeping the body weight at zero right up to the break out. With much of the air expired out of the lungs, the body weighs about 8 lbs by the time the swimmer is ready to break out. Another advantage of the nose clip is that the swimmer can burst exhale right before breaking out and does not need to take a gaspingly deep first breath to refill the lungs. The quicker first breath enables the swimmer to explode out of the breakout with less delay and a faster stroke rate.

The best way to improve your starts is by practicing starting. But first, watch the amazing start of World Champion backstroker, Junya Koga.  At The Race Club, we often do backstroke sets by beginning with a start, rather than a push off the wall, just to get that extra practice in.

Yours in swimming,

Gary Sr.


Maranda Edwards

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Hi Amy,

Our experience at The Race Club swim camp was exceptional in every way.  I knew it would be a great swim camp when I read all the swim blogs and viewed the swimisodes on the website, but when I watched my Age Grouper learn and go, go, go at swim camp, I became even more of a fan.

She was inspired to swim better and faster than she has ever swum before. And it transpired into the post-swim camp arena as well.  Shortly thereafter, at championships, she dropped 1 second off her 50 meter freestyle, 4 seconds off her 100 meter butterfly and 5 seconds from her 100 meter freestyle.  I can’t wait to see what’s next.  You not only inspired my young swimmer, you inspired me as well.

The Race Club swim camp experience is high-quality and first-class ~ from the website, to the registration, the swim camp venue, the equipment, the instruction, all the information and expertise, the invoicing, and the yoga.  The yoga was such a favorite too.  Yoga designed specifically for swimmers and swimmer muscles – young and older, novice and elite.  There is knowledge and depth of understanding threaded throughout and it becomes evident in the outcomes. Being with The Race Club now, is like having an additional swim support network for my swimmer. It is one of the most satisfying and solid swim experiences we have ever encountered.  One which we are excited to continue.

Good swim camps may inspire swimmers, but great swim camps inspire entire families.  This is a great swim camp.

Our sincerest thanks and gratitude!  Daphne & Maranda Edwards, Age 10


What’s So Important about Dolphin Kick?

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Dolphin kick, which is now used in all four strokes, is often referred to as the ‘fifth stroke’. It is so important to faster swimming that Olympic coach Eddie Reese dedicates sets in each practice to improving the dolphin kick. It is no wonder that Texas had 6 out of 8 finalists in the men’s 100 yard fly at the NCAA Division 1 Championships this year. If you aren’t devoting a lot of effort to building a stronger dolphin kick, then you should rethink your training.

When I ask our Race Club campers how many dolphin kicks they are allowed to take during a butterfly stroke cycle, the usual answer is two. The real answer is four, two down kicks and two up kicks. In analyzing the acceleration and deceleration from our velocity meter studies during the dolphin kick, it appears that the down kick provides about 80% of the propulsive kick force and the up kick about 20%. However, the up kick provides another important function, so it cannot be taken lightly without paying a big price.

The muscles driving the up kick, primarily the lower back, hamstring and gastrocnemius (calf) muscle, are not as strong as the quadriceps muscles, primarily driving the down kick, yet they need to be developed for this important motion. The motion of the feet during the up kick is the only motion of the body that provides propulsion without having the feet move backward in the water. Since water is liquid, propulsion is derived from the propelling surfaces (hands and feet) moving backward relative to the still water (Newton’s third law of motion…action and reaction). During the propulsive phase of the down kick and the pull, the feet and hands are moving backward, but not during the up kick.

The reason the up kick can provide propulsion while the feet move forward is because the preceding down kick creates a vortex (wake) behind the feet that moves forward and downward, trailing the feet. In addition, there is a vortex (wake) behind the body of the swimmer, following the swimmer. The combination of these two vortices causes a stream of water to move forward behind the swimmers’ feet. In order to provide propulsion, the feet need to be moving backward relative to the still water. Since the water behind the foot is moving forward, the motion of the foot during the up kick can move forward at a speed slower than the vortex and still create propulsion. That motion also creates a vortex that helps the subsequent down kick. Therefore, the more aggressive the up kick, the more powerful is the following down kick.

One of my favorite dolphin kick sets is five, 45-second vertical kicks (with or without fins), with the arms held in a streamline above. 15 seconds of rest are taken between each vertical kick. On virtually any horizontal dolphin kick set, the swimmer can take it easy on the up kick motion. Not so on the vertical kick, if the swimmer wants to keep the head out of the water in order to breathe.

Work on the dolphin kick, whether it is on your side, stomach, back (on your back the up kick is really the down kick) or vertically. But work it. Particularly, work on the weaker part, the up kick, as it is more important than you might think.

Watch The Fifth Stroke Part II Swimisode

Yours in swimming,

Gary Sr.


Ike and Zeke Erickson

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Amy,
I just wanted to let you know how much my boys enjoyed the camp, and how much they learned!  They were amazed at all of the knowledge you and your family possess, and really appreciated the objective, and timely feedback they got. Thanks again for everything.  You guys were Awesome! – Todd Erickson, father of Zeke and Ike

Thanks for all the help!! When my dad signed me up for [the camp] I was on the fence of quitting or not but after these days, I remembered why I loved the sport. And that alone was worth it not to mention how much we learned. :) – Zeke Erickson, 21


Alexa Hommen

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Dear Race Club,

Thank you so much for the amazing experience. I had a wonderful time and learned a ton of techniques that will help me earn quicker times. Thank you for teaching me the shoulder driven freestyle, I will drop seconds. Thank you again for teaching me breathing in freestyle too. I absolutely feel as though breaststroke will be my best stroke after the improvement you guys gave me. I hope to come back some time in August and learn butterfly the Race Club way. I dropped five seconds on my PR for freestyle.

Best of wishes,

Alexa Hommen, 11


What Can We Learn from Emperor Penguins and Sun Yang?

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The other day I was doing my swim at Founder’s Park in Islamorada, when Chris, a marine researcher from Key Largo, swimming in the lane next to me, asked me if I had ever seen a documentary on Emperor Penguins in the Antarctic. I hadn’t.

“They have this amazing ability to sequester air under their feathers”, he explained. “When they are swimming under water and getting chased by sea lions, they somehow release all that air around their bodies which results in a sudden burst of speed. That’s how they avoid getting eaten for lunch.”

“Hmmm”, I thought. “Interesting.” I was wondering what the relevance of this was to us.

“I watched Sun Yang on Youtube”, he continued, “and couldn’t help but notice that he blows air out through his nose after each breath and a lot of that air ends up under his body. Do you think that makes him faster”?

I had never really thought about it, but perhaps Chris is right. Perhaps it does make a difference.

Sun Yang does a few things out of the ordinary. While swimming the 1500, he takes 3 or so successive breaths in to and out of each turn and often again in the middle of the pool. Except for the final 100 meters, he takes only four out of the six beat kicks, opting to rest on two during the breath stroke. He bends his knee on the kicks, when the opposite hand enters the water, more than one would think he should (what I call the ‘surge’ kicks). He takes no dolphin kicks off walls. And he seems to get more air bubbles under his body than most, coming from his nose. He tucks his chin down pretty close to his chest after the breath strokes and that may be responsible for the released air staying under his body.

He also has an enormous wingspan, pulls with an extremely high elbow, has a monster kick, especially in the last 50 meters (who else finishes under 26 seconds?) and with a stroke rate of 60, manages to beat everyone else and break world records.

With each of these quirky techniques, I can’t help thinking that there is a method to the madness. I can understand and appreciate that with a stroke rate of 60 breathing every cycle (30 respirations per minute) would not be enough to maintain such a high speed. The extra 5 or 6 breaths each lap could really make a difference. Giving up the two dolphin kicks off each wall seems a bit contrary to what most coaches would advocate, but perhaps the trade for the earlier breaths is worth it. I have never seen another swimmer use his unusual kicking technique, but in spite of forfeiting two kicks each cycle, he somehow manages to maintain his speed with a slow stroke rate. Undoubtedly, that enables him to finish with his incredible kicking speed. But what about those air bubbles?

It always seemed to make more sense to me to keep air in the lungs as long as possible before exhaling prior to the breath. After all, the more buoyant we are with the air in our lungs, the higher in the water, the less frontal drag. It would seem, but perhaps not.

Water is some 800 times denser than air and the frontal drag forces in water are astronomically higher than in air. The Emperor Penguins do not escape the wrath of the sea lion by kicking or pulling harder, but by reducing frontal drag, surrounding themselves with tiny air bubbles, rather than water, at that critical feeding time. I know that some racing boats put steps in the hulls in order to trap air under the boat and increase lift and reduce drag. Perhaps a few air bubbles under the chest of a swimmer has more impact on reducing frontal drag than keeping all of it in our lungs. Who knows?

I do know this. Swimmers, like Sun Yang, end up teaching us more than we think we know. It is up to us to observe, to think, to question and most importantly, to learn. Chris might be right. The Emperor Penguins and Sun Yang may be on to something.

Yours in swimming,

Gary Sr.


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