Swimming

Why do elite 100 freestylers use a loping stroke?

Unveiling the Intriguing Technique of Elite 100 Freestylers

Why do we late hundred freestylers? Use a low ping stroke? Not all of them, some do. And they're more, the Senate 100-200, guys, that breathe every stroke. You know, more than 100 200, guys, we use the lope In freestyle and more the Sprint baseball, where use more of a straighter arm, kind of technique there. The fifty hundred guys, they will use them or Sprint technique. So, yeah, there's two different types of techniques lope and stroke more straight arms. Print, based technique lope in stroke is characterized by breathing every stroke and the reason why I do it. The reason why they do it is because they got they can if they're going to feel better in their back end. So the hundred two hundred guys, using the low pinstripe will do all their damage and the second 50, like our Charmers, he'll eat up everyone going down that second 50. Debbie Popovich e will go everything on that second 50. So that's that. Two different sort of two different styles, it's also less demanding on power, you know, the loping stroke breathing every stroke. You got option coming in less oxygen debt and it's also less aggressive for the muscle system. Um so that's why they use this so they get less fatigued at the end. So if you're more of a hundred 200 swimmer and you're trying to use the Sprint style, you're going to blow up at the end because it's too much muscle in there too much power.

Swimmers use the loping stroke when swimming 100-200 meters because it is less demanding on power and oxygen debt. It also results in less fatigue. It is different from the sprint technique which uses a straighter arm approach.

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Elite 100 freestylers use a loping stroke for a few reasons. Not all of them use this technique, as it is more common among the 100-200 distance swimmers who breathe every stroke. The loping stroke is characterized by breathing every stroke and is known to be more effective in the second half of the race.

Swimmers who use the loping stroke can perform better in the latter part of the race. For example, in the second 50 of a 100-meter race, swimmers like Michael Phelps or Debbie Popovich excel using this technique. It allows them to make significant progress and outperform their competitors.

The loping stroke is also less demanding on power and results in less oxygen debt. It is a less aggressive technique for the muscle system, which helps swimmers avoid excessive fatigue towards the end of the race. If a swimmer who is more suited for the 100-200 distance tries to use a sprint-style technique, they may exhaust themselves too quickly due to the increased muscle power required.

In summary, the loping stroke is favored by elite 100 freestylers because it allows them to excel in the second half of the race, reduces oxygen debt, and minimizes muscle fatigue.

If you could only use 3 sets what would they be?

Revolutionize Your Training with 3 Sets: 25x200s, 7x200 Step Test, and 30x25s!

So three sets only, what would I use? So if I'm coaching a group range, so if you've got sprint middle distance and distance, for the distance guys, I'd use 25 200s. Now this is something that we used to do with our elite guys at Energy Standards. It was 25 200s all on 220. 220 is your turnaround. It goes for aerobic, then 1 progress, 1 to 5. That's kind of a little bit of VO2 max effects on there. So 25 200s, 4 aerobic, and 1 that progresses 1 to 5, finishing all out on the last one. So that's all on 220. So it's pretty fruity turnaround time as well. For the mid distance guys, I like the 7 200 step test. You don't need any lactate measuring equipment, don't any heart rate monitors. What you can do is intermittent periods parts in your cycle. You just do 7 200s, you can always tell progress 1 to 7. So 7 200 on 4 minutes. So lots of rest. Progress 1 to 7, progress 1 to 7 on that. And when you progress 1 to 7, what you need to do is you need to take the stroke count for that last 50. And that will help you-- if you haven't got the heart rate monitors or the lactate test and stuff that will help you to monitor where you at, take that stroke count on the last 50. Low stroke count, fast times, always very, very good. I feel the pure sprinters are like a bit of a lactic power work. Also you can class it a of ultra short race pace in there as well. So we're going to do a set of 30 25s, 30 25s. 1 pretty much all out, 2 aerobic. That's alactic power. So you're not going to produce too much lactate on that so you can keep the power going. 30 25s, 1 all out, even from a die from a push, 2 aerobic. And the aerobic has to be aerobic. It can't be-- I tend to say the word-- let me say for the sprinters-- shit backstroke. So they can't just flop on their back and start flopping around in the pool, pretending that they're dying. So they have to keep their core and their connection all together. So 1 all out, 2 aerobic. And what I would do-- I'd go the 1 all out on 30, the 1 aerobic on 30, and the last aerobic on 1 minute 30, so they got time to climb out and get to go again.

For a group of sprinters, middle distance, and distance athletes, I would use 25 200s for the distance guys, 7 200 step test for mid distance, and 30 25s with 1 all out, 2 aerobic for the sprinters. The last aerobic should be done on 1 minute 30 to give them time to climb out and get ready for their next set.

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If I could only use three sets, here's what I would choose:

1. For distance swimmers, I would go with 25 200s. This set is inspired by what we used to do with our elite athletes at Energy Standards. The swimmers would do 25 200s, with a turnaround time of 220. The set includes 4 aerobic 200s and 1 progressive set from 1 to 5, finishing with an all-out effort on the last one.

2. For mid-distance swimmers, I would opt for the 7 200 step test. This set doesn't require any lactate measuring equipment or heart rate monitors. The swimmers would do 7 200s, progressively increasing the effort from 1 to 7. The interval for each 200 would be 4 minutes, providing ample rest. To monitor progress, the swimmers would focus on their stroke count during the last 50 of each 200.

3. For sprinters, I would incorporate a set of 30 25s. This set aims to work on lactic power and ultra-short race pace. The swimmers would do 30 25s, with one being an all-out effort and the other two being aerobic. It's important for the aerobic portions to be truly aerobic, maintaining core engagement and connection in the water. The intervals for this set would be 30 seconds for the all-out 25, 30 seconds for the aerobic 25, and 1 minute 30 seconds for the final aerobic 25 to allow time for recovery before starting the next round.

These three sets cater to different types of swimmers and focus on specific aspects of their training, whether it's aerobic endurance, stroke efficiency, or lactic power.

How much aerobic training does it take to finish a 50/100/200?  Is it a question of lactate tolerance in the 200 to split as Biedermann did?

Optimizing Performance: Balancing Aerobic & Anaerobic Training for 50/100/200 Swims

How much aerobic training? Does it take to finish a good 50, 100 and a 200, right? Okay. So this is all dependent on athlete and individual characteristics, you know, it's not one method, fits all like, I used to coach been proud and floor amount of do two. Totally different athletes, you know, you give been aerobic. It was toxic for a system. He flow anaerobic, he gets better. So you need to actually really understand the work athlete you're working with. So 450 guys, you can get away with quite a low amount of aerobic and more the anaerobic. Work. So aerobic capacity forms of that the smaller amount of your program and your anaerobic work. Probably a little bit more but you can't go too much anaerobic work because if depletes the nervous system, so, we're my generals printer. That I'd only really do three anaerobic sessions a week. I wouldn't do any more than that because what you end up is over training for 100 200. Yes. You definitely need a solid aerobic capacity base, but one error that a lot of coaches make is we go for too much VO2. We all get excited. That the athletes are excited. They want to work hard. They want to go hard every session. We want to push hard because we like it. We like watching fast swimming. And then we have a tendency to do is we turn a threshold set into a vo2max set. It would alter that songs have been a lactate tolerance or a lactic power. We don't really need to go. That aerobic should be done at the proper error. So the proper the proper intensity, the proper margin, slow efficient swimmer because your aerobic capacity continues to grow. That's why we see a lot of like marathon runners and Older distance from a Zakk, Wylde, for you. Keep growing that capacity. It grows. Well, here, anaerobic capacity can take the more you do can tailor and a two systems in the an old wrecks way. They work against each other. Aerobic capacity, aerobic capacity and how they work together. And I wrote power are at Clark and take away from one to the other. So too much an aerobic. Power will take away from your aerobic capacity. So you have to be very careful with all that but for me personally, I think for the 100 and 200 that aerobic work has to be the foundation of your training. For 2:00 yet at least 50 to 70 kilometers a week, you know, in there in that at least 50 k. It's got to be aerobic level and 100. 100 guys. You have 40 40 or Source. It can vary from 30 30 to 45 50 kale week. But again, 80% of that training needs to be a proper aerobic base because it helps to recovery system. Olympics, world's highest sell. I sell multiple racing. You've got to recover, Olympics. World's Heats a of finals. Your aerobic was help you recover through the rounds and it Hope you back in.

The amount of aerobic training for a 50, 100, and 200 depends on the individual athlete. Generally, you would need at least 50-70 km of aerobic training for a 100 or 200 and 30-50 km per week for a 50. It is important to remember to not do too much anaerobic work because it can take away from your aerobic capacity. Aerobic work should be the foundation of your training for the 100 and 200 as it helps with recovery between races.

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The amount of aerobic training required to excel in the 50, 100, and 200 events varies depending on the athlete and their individual characteristics. It's not a one-size-fits-all approach. Different athletes have different needs. For example, some athletes may thrive with more aerobic training, while others may benefit more from anaerobic work.

In the case of the 50-meter event, athletes can get away with a lower amount of aerobic training and focus more on anaerobic work. However, excessive anaerobic training can deplete the nervous system, so it's important to find the right balance.

A solid aerobic capacity base is crucial for the 100 and 200 events. However, coaches sometimes make the mistake of focusing too much on VO2 max training, turning threshold sets into VO2 max sets. It's important to differentiate between aerobic and anaerobic training and ensure that aerobic work is done at the proper intensity. Aerobic capacity continues to grow over time, so it's important to train it efficiently.

For the 200 event, a recommended range is around 50 to 70 kilometers of training per week, with at least 50 kilometers at an aerobic level. For the 100 event, the range can vary from 30 to 45 kilometers per week, with a majority of the training focused on proper aerobic base.

Aerobic training forms the foundation for the 100 and 200 events. It helps with recovery during multiple races, such as heats and finals in major competitions like the Olympics or World Championships. A strong aerobic base aids in recovery and performance throughout the competition.

What’s your favourite lactate set and what do you look for in them?

The Secrets of an Olympic Sprinter's Favorite Lactate Set

Hi, Henry. You know what? With this question, I've got probably one of the best sprinters ever to have lived. He's a bit older than you guys, so you might not know him. Multiple world champion, world record holder Mark Foster. So what's your favorite lactate set ever, mate? My favorite lactate set was the old classic. It was four 100s, off eight minutes. But mine, 20 25s, off one minute. It doesn't sound like an awful lot, but if you go for it, and you go for it hard, you will pay. Yeah, I think the nature is, go hard from round one. Then you get that full on anaerobic response, anaerobic power.

My favorite lactate set was the old classic, four 100s off eight minutes and 20 25s off one minute. It's a challenging workout that produces anaerobic power.

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My favorite lactate set is the classic one: four 100s off eight minutes. But my personal twist on it is doing 20 25s off one minute. It may not sound like much, but if you go all out and give it your best, you'll definitely feel the burn. The key is to go hard from the very first round to trigger that intense anaerobic response and tap into your anaerobic power. 

By the way, I have to mention Mark Foster, one of the greatest sprinters of all time and a multiple world champion and world record holder. He's a bit older, so you might not be familiar with him, but he's a legend in the sport.

How much do you think 50m kick time correlates with 50m free time? Any example sets to work on kick speed?

The Surprising Truth: Kick Time Doesn't Correlate with Free Time in 50m Swim Events

Jonty, thanks for your question. So kick. Kicking, 50 meters kicking, and the 50 meter event. So if we're talking specifically just for the 50s, I'm going to say your 50 kick time has no correlation to your 50 freestyle time overall. I think 400, 200s you need a great kick. You don't see many distance like 200, 400 swimmers without a great kick. And then you get to even further extreme like the 1,500s, then I don't think it matters so much either. But in the 50 events, generally, I've seen swimmers that are the best in the world are not the best in training at kick at all. So what I would do-- and that's actually in both men's and women's events. Because I've been fortunate enough to work with two of the fastest girls ever and two of the fastest boys ever. So what I would say is if you're working with a swimmer, then they're struggling a bit on their 50 kick, and they're a sprinter, don't worry about it. But what I would do is I'd bring in some sets exactly like you've asked. You want some set examples, where you can develop power on the dolphin kick at the start. So I'd bring in drag socks. You can use drag socks with fins. You can do 50s underwater, dolphin kick with fins and drag socks. You can do 15 meter burst drag socks. I'd keep also the sprint kicking to a minimum, like 15, 20s, bursts. No real long kick sets for sprinters. I would be less inclined to do something like 10 ones or 10 twos kick. I'd be more on the level of the athlete. So if the level of the athlete is not so good, I'd be doing 15s but fast or 25 fast. So it's very specific to what they do. Ones that I like to do is 10, 25s kick or 20, 25s kick. One all out, one easy. Back to the water, short sharp. So the athlete doesn't deteriorate. But you could also get people that can't even manage that to a real high level. So you just drop it to 15s. And what you find out is you keep the quality. Work the resistance equipment as well. You can get dry stretch cords on, kick against the cord, dolphin kick against the cord just so you working generally. But I'd say first point, does it have a correlation? No. Is there a way to get better at it? Yes. But the athlete, if they're generally not a gifted kicker, they're not going to change too much over time.

You can improve your 50 kick time, but it's not necessarily related to your 50 freestyle time. To do this, you should use drag socks and fins, do short burst sets (15-25s), and use resistance equipment like dry stretch cords.

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The correlation between 50m kick time and 50m freestyle time is generally not significant. In the 50m events, the best swimmers in the world are not necessarily the best in training at kick. This applies to both men's and women's events. Therefore, if a sprinter is struggling with their 50m kick, it is not a major concern.

To work on kick speed, there are specific sets that can be implemented. For developing power on the dolphin kick at the start, drag socks can be used in combination with fins. Underwater dolphin kick sets with fins and drag socks, as well as 15-meter burst sets with drag socks, can be effective. It is recommended to keep sprint kicking to a minimum, focusing on shorter bursts of 15-20 meters rather than long kick sets for sprinters.

The specific sets can be tailored to the athlete's level. For example, 10 sets of 25m kick with one all-out effort followed by one easy effort can be used. The goal is to maintain quality and prevent deterioration. Resistance equipment like dry stretch cords can also be incorporated to work on general kick strength.

In summary, there is generally no correlation between 50m kick time and 50m freestyle time. However, there are ways to improve kick speed through targeted sets and the use of resistance equipment. It's important to consider the individual athlete's abilities and adjust the training accordingly.

Did Fred bubble under his hand, floating on straight arms?

Freddie's Straight Arm Freestyle: Mastering the Bubbling Technique

Hey Michael. So the question is, did Fred bubble under his hand floating on straight arms? And I'm going to apologize a little bit. I'm not really sure exactly what you're meaning by the question. But what I've got here is a video Freddie bus game. So he's the model, he's my model of straight arm freestyle, and if you see probably, you can see some very strong similarities in been proud stroke floor. I slightly different a little bit more aggressive but you know Freddy Freddy was like the master of freestyle for me the straight arm. This is where technology Really changed. So this is the semi finals in Budapest 2010. Not many people have this video because it was a semi-final, but you said the questionnaire about bubbles under the hand. Yes, there is an element of bubbling under the hand cause the stroke is so aggressive but not in the catch face. If you look at Freddy's arm there it's a straight arm. Slightly bent going to be a little bit of technique model on him straight slight arm like a claw, really coming over, but his shoulder, his shoulder is in a forward position. So he's going to hands going to come in and attack the water just in front of you shit, while a long way in front of your shoulder blade, if you look at knees strand next to him, he's straight arm is a shoulder in a negative position, basically, the shoulders very open. So we've got a positive position close shoulder and we've got an exterior - shoulder position here. So just watch Freddy again. If I can get the video going. Sorry. So here we go. As again, it's got this beautiful straight arm, anchor points in the strike, very deep Catch 10 up and down movements, there's no bouncing around. So look at nice trout here - shoulder position Freddy positive shoulder position and of course yet there will be an element of bubble under the hands in the 53 just because

Freddie bus game had a strong similarities to the straight arm freestyle stroke. This video is from the semi-finals in Budapest 2010. The stroke is aggressive, with a straight arm and slightly bent elbow. The shoulder is in a forward position, allowing the hands to come in and attack the water. There will be an element of bubbling under the hands, but not in the catch phase.

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The question is about whether Fred bubbled under his hand while floating on straight arms. I apologize, but I'm not entirely clear on the context of the question. However, I can provide some information based on a video of Freddie Bus in a freestyle swimming game.

In the video, Freddie demonstrates a straight arm freestyle technique, which is similar to the stroke I use. His stroke is slightly more aggressive, but it showcases the mastery of freestyle with straight arms. The video is from the semi-finals in Budapest in 2010, and it's not widely available.

Regarding the question about bubbles under the hand, there may be some bubbling under the hand due to the aggressive nature of the stroke. However, it's important to note that the bubbling occurs during the stroke's aggressive phase, not during the catch phase. Freddie's arm maintains a straight position, slightly bent, resembling a claw, as it comes over. His shoulder is in a forward position, allowing his hand to attack the water just in front of his shoulder blade.

Comparing Freddie's technique to another swimmer, such as Knees Strand, you can observe the difference in shoulder position. Freddie's positive shoulder position is closer, while Knees Strand's shoulder is more open or in an exterior position.

In summary, Freddie demonstrates a beautiful straight arm technique with a deep catch and minimal bouncing. While there may be some bubbling under the hands in the 50-meter freestyle, it occurs during the aggressive phase of the stroke.

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