Swimming

Are there specific bodytypes that fit each swimming style?

Swimming: Breaking Body Type Stereotypes for Success

Are there any specific body types that fit each type of swimming style? So traditionally, yes, there have been stereotypes, obviously, with everything in life that fit certain style strokes. So one of my absolute favorite things about swimming is the fact that despite their stereotypes, every single one has been disproven at some point or another at a very high elite level of swimming. There are people that disprove everything all of the time. And so I think swimming is truly one of those universal sports where it really honestly doesn't matter what your body type is. And even if you aren't the stereotype, you can absolutely be successful and you can find people that are successful. Historically, breaststrokers were a little bit shorter, and then you have Kristy Kowal, who I think is 6' 1" or 6' 2". And there's examples like that in every single stroke. So I would say instead of looking at what body type does this person have and what stroke should they be swimming, I think that the way to look at it is how do you adapt it to fit their body type. So myself, for example, I am a bigger person. I'm taller. I'm heavier. I ride a lot lower in the water than some people. And so if I'm riding lower in the water, that means I have to be strong. I have to be stronger than some of my competitors because I'm making up for the fact that I'm simply riding lower in the water versus somebody who's shorter or lighter weight and they're going to ride up a little bit higher. And I always imagine those little water bugs that kind of skate across the top of the water. But the point is both body types are equally successful and can be equally successful, but it's adapting to the body type that you're given and that you're coaching and what that person has, and then just figuring out ways to work with it. So yes, are there stereotypes? Of course. Do they matter? Not in my opinion.

No, there is no specific body type that fits each type of swimming style and stereotypes have been disproven at a high level. It is more important to adapt the style of swimming to fit the individual's body type.

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Are there specific body types that fit each swimming style? Traditionally, there have been stereotypes associated with certain swimming strokes. However, what I love about swimming is that these stereotypes have been disproven time and time again at the elite level. People constantly defy expectations.

Swimming is a universal sport where body type truly doesn't matter. Even if you don't fit the stereotype, you can still be successful, and there are examples of successful swimmers in every stroke who break the mold. For instance, breaststrokers were historically thought to be shorter, but then you have someone like Kristy Kowal, who is 6'1 or 6'2. Similar examples exist in every stroke.

Instead of focusing on matching body types to specific strokes, it's more important to adapt the stroke to fit the individual's body type. For example, as a taller and heavier person, I ride lower in the water. This means I have to compensate by being stronger than some of my competitors who ride higher. Both body types can be equally successful; it's about working with the body type you have and finding ways to optimize it.

So, while there may be stereotypes, they don't truly matter in my opinion. Swimming is about adapting and finding success regardless of body type.

What does it mean to anchor yourself by the catch?

Unlocking the Secret: Anchoring Yourself for a Powerful Catch

What does it mean to Anchor Yourself by the catch? So, the best way that I was ever told on how to think about this is, you're gonna forget everything you learned in science class and you want to think about the water as a solid instead of a liquid. So instead of pulling the water towards you, you're setting your hand and it's not moving. So I'm going to demonstrate this backstroke. But essentially, if I set my hand here, Here, I'm not pulling it, right. My hand is stationary, it doesn't move. And then I move past my hand right? Another way of thinking about it is. If you think about the rungs on a ladder, you don't pull the rung of the ladder down to you. You set your hand on the ladder and then you go up and then you take the next rung, right? And you move, you keep going up. So, yeah, it's basically locking your hand making it stationary. Re and then your body is the thing that's moving. Your hand isn't the same is true in freestyle and backstroke. It works the exact same way, but that was, I don't know. I'm a visual person when I think about things. And so, imagine the water is a solid and keeping my hand stationary was always kind of what helped me and just keeping my hand nice and still. So that's what I would call your anchor and how you anchor, your catch.

Anchoring yourself by the catch means keeping your hand stationary and immobile while allowing your body to move through the water. This is similar to how you would climb a ladder, keeping your hands on the rungs of the ladder while moving up the ladder with your body.

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To anchor yourself by the catch means to establish a stable position with your hand in the water during swimming strokes. Instead of pulling the water towards you, you imagine the water as a solid and set your hand in a stationary position. This concept can be visualized by thinking of the water as a solid instead of a liquid. For example, when performing a backstroke, you set your hand in the water and keep it still while your body moves past it. It's similar to placing your hand on the rung of a ladder and then moving up to the next rung. The key is to keep your hand stationary while your body propels forward. This technique applies to both freestyle and backstroke. By visualizing the water as solid and maintaining a stable hand position, you can effectively anchor yourself by the catch.

On backstroke, are you trying to keep your hips as stable as possible, and if so, how do you work on this?

Backstroke hip stability: Finding the balance between rotation and surface height.

In backstroke. Are you trying to keep your hips? Stable? Yes. And no, depending on how you're defining stable. So rotation, first and foremost is extremely important. Now, the degree of rotation is going to depend on the distance of the race you're doing and it's also going to depend on the athlete. Obviously you're going to rotate more in your longer races. So you're 200 backstroke. Your typical typically going to see more rotation then you are in 100 or 50 but in general it's really really important to not be flat. It's going to be really, really important to make sure that you are rotating within that. You do want your hips high up on the surface, so that you're not swimming, you know, vertically or at an angle. So in terms of being stable I would say yes they're stable from a height perspective in terms of being on the surface of the water but you are rotating within that plane so I you know different ways to do that. So it depends on the age of the kid with older kids that have a concept of where their hip bone is are I'll tell kids to press their hip bones up to the surface but making sure that they're not arching their back while they're doing it. With little kids who especially sometimes who are still learning how to swim at all. They don't know what their hip bones are, so I honestly make them put their finger in their belly button, find their belly button and I tell them to press their belly button to the surface. Now that is going to result in kids arching their back. But it starts to teach the principle of one where body parts are located but to it also just helps them to get up a little bit so that they're not swimming. Lee vertical. So what like I said, once they get a little bit older, I'll switch from the belly button to the, to the hip bones. But yeah, I would say stable in terms of height, not necessarily stable in terms of rotation, because you do want to make sure that you're rotating.

Yes, you want your hips to be stable in terms of height but you also want to make sure you are rotating your hips to generate power and momentum. With younger swimmers, you can have them press their belly button to the surface to teach them the concept before switching to pressing their hip bones when they are older.

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In backstroke, the goal is to keep your hips stable, but the definition of stability may vary. Rotation is crucial in backstroke, and the degree of rotation depends on the race distance and the athlete. Longer races typically involve more rotation than shorter ones. It's important to avoid swimming flat and instead rotate within the plane of movement. Keeping your hips high on the water's surface is essential to maintain the correct body position.

There are different approaches to achieve this stability. With older swimmers who understand their hip bone placement, I instruct them to press their hip bones up to the surface without arching their back. For younger swimmers who are still learning, I have them place their finger in their belly button and press their belly button to the surface. This may result in some arching of the back, but it helps them understand body part location and prevents swimming in a vertical position.

As swimmers become more experienced, I transition from focusing on the belly button to the hip bones. So, while the hips should be stable in terms of height on the water's surface, rotation within that plane is necessary.

What is your favorite aerobic set or exercise?

Descending Intervals: The Perfect Aerobic Set for Time and Speed Gauging

What is your favorite aerobic set or exercise? So I have one set that's coming to mind, I don't know if I just can't remember any other ones, but mostly I like certain types of sets. I really really actually like aerobic work, so that's definitely in the type of thing I would choose, but I like sets that are longer but descending interval sets where the interval starts off slow and you just have to make it and then it gets faster and faster and faster and faster, because I think it teaches you how to gauge time and speed and how to translate between the two. So I really like stuff like that, but I also like sets that have patterns for a couple reasons. It helps you remember what the set is easier and it helps you count how many of X, Y, or Z, and it gives you stepping stones to kind of mentally work your way through it. When you're just going something ridiculously long, I don't know, having that pattern just makes it easier. I can break it down into smaller pieces which makes it more manageable. So to my point, the one set I'm thinking of that was in that line of work was this was short course yards. It was 5 100s, 4 200s, 3 300s, 2 400s, and 1 500, and it was all in the same interval base. So I did that set on one minute and five seconds, so 105 was the interval base. So obviously for 200s, it was 210, you know, yeah, I did math right there. So 210, 315, you know, so on and so forth. But you can use anything, right? When we did that set, the really, really fast distance guys, they were all going on a minute, was their interval base. The slower distance guys and the fast distance girls, they were going on 1 0 2 5, and then I was in the slow group, so we were going on 105. But yeah, that was actually one of my favorite sets, but it was crazy hard, and I didn't always make it.

I really enjoy aerobic work, specifically sets that have descending intervals or patterns. My favorite set is 5 104 200s 300s to 401 500 with the interval base of one minute and five seconds.

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My favorite aerobic set or exercise is a descending interval set. I enjoy longer sets where the interval starts off slow and gradually gets faster. This type of set helps me gauge time and speed and improves my ability to translate between the two. I also appreciate sets that have patterns because they make it easier to remember and count repetitions, and they provide mental stepping stones to break down the set into more manageable pieces.

One specific set that comes to mind is a short course yards set consisting of 5 100s, 4 200s, 3 300s, 2 400s, and 1 500, all on the same interval base. For example, if the interval base is 1 minute and 5 seconds (1:05), the intervals for the 200s would be 2:10, for the 300s it would be 3:15, and so on. Different swimmers in the group may use different interval bases based on their speed and ability.

This set was one of my favorites, but it was also incredibly challenging, and I didn't always complete it successfully.

Do you prefer a swimmer who has great talent but is less motivated, or a swimmer who has great work ethic and is great for the team?

Work Ethic Trumps Talent: The Key to Success in Swimming

Do you prefer a swimmer who has great talent but is less motivated or a swimmer who has great work ethic and is great for the team? I'm going to go with work ethic and the team. One of the most frustrating things on the planet is to see somebody who is so talented but is lazy and they just squander it. And every single coach on the planet could probably name three to five minimum athletes that are the most talented kids they've ever seen. More talented than some of the professional Olympic level athletes that we, the names that we've all heard of. I know that I know those people and they were lazy and they didn't care and they didn't even necessarily finish four years of college. And seeing that kind of talent go to waste is just, it's frustrating, it's demoralizing and it's just, yeah. So I'm going to go with definitely not that. I think work ethic is so important and it doesn't matter how good you are, right? It inspires other kids, it shows other people the example to set. And I'm a firm believer that great work ethic will get you really, really far, you know? And so I'm going to take that kid any day of the week and especially in a team atmosphere, there's so many positive things that come from that. You know, maybe that person isn't your highest point scorer, but a lot of times those are going to be the people that are your team captain. Those are going to be your team leaders because that's the example that they set for everybody else and everybody on your team will respect that person. So you know, I know I swam with people that maybe they were good racers, maybe they weren't, but I absolutely always respected the people that had work ethic and trained hard. So what they bring to the team may not necessarily be the points, but they are bringing something else that is extremely important. So I'm absolutely going to go with work ethic any day of the week.

I prefer someone who has great work ethic and is great for the team over someone who has great talent but is less motivated. Work ethic is so important and it inspires other people to work hard and sets an example for others to follow. It doesn't matter how talented you are, setting a good example with your work ethic is what will really get you far in life.

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When it comes to choosing between a swimmer with great talent but less motivation and a swimmer with great work ethic who is great for the team, I would definitely go with the one who has great work ethic and is a team player.

It can be incredibly frustrating to witness someone with immense talent squander it due to laziness or lack of motivation. Many coaches have encountered highly talented individuals who surpass even professional Olympic-level athletes in terms of raw ability, but fail to make the most of it. These individuals often lack dedication and may not even complete their college education. Seeing such talent go to waste is demoralizing and disheartening.

On the other hand, work ethic is of utmost importance. Regardless of how naturally gifted someone is, their work ethic sets an example for others and inspires their teammates. I firmly believe that a strong work ethic can take you far in life. Choosing a swimmer with great work ethic not only benefits the individual, but also positively impacts the team dynamic.

While this swimmer may not always be the highest point scorer, they often become team captains and leaders. Their dedication and hard work set a standard for others to follow, earning them the respect of their teammates. Even if they may not excel in races, they bring something invaluable to the team. Personally, I have always respected and admired those who trained diligently and displayed a strong work ethic.

In conclusion, I would choose a swimmer with great work ethic and a positive impact on the team over someone with raw talent but lacking motivation. Work ethic is a quality that can bring numerous positive benefits to both the individual and the team.

How do I get in the habit of doing more dolphin kicks off a wall in a race if I primarily do distance sets at practice?

Unlocking Faster Dolphin Kicks: Consistency & Accountability

Unfortunately, the only way to get better at kicking off the wall and staying underwater is kicking off the wall and staying underwater. So it's one of those things you have to practice and you just really have to hold yourself and make yourself accountable. I would say, distance sets are actually a great opportunity and a great place to do it. So, when I was swimming, I six was my magic number for backstroke. I did a little bit less for freestyle, but I just forced myself. Self to kick six kicks off every wall. Every single time I did a 25mm backstroke anything and it was really hard, right? It's really easy. When you're not tired and warm up, that kind of thing. But in the middle of a set when you're trying to make an interval and you're dying and you're not holding your breath as hard kicking off the wall as hard. So it's just really, really holding yourself accountable and you know you start off at it with a lower number in the beginning. You don't start off with something crazy. Haha you know crazy hard start off with Two kicks three kicks, you know, kick to the flags, something like that. And then again hold yourself accountable the entire practice, the entire day, the entire week, you know, month all of that. And then eventually that will get easier, and then okay, if you're picking three kicks, you go to four kicks, right? But you hold it, consistently for the whole workout. And again, that's going to be really hard when you're not used to it. So it's just one of those things you got a slow and steady build it up but you just have to hold yourself accountable regardless. Of what the set is regardless of what the interval is regardless of if you're going hard or easy and then eventually, you know, you get to the 15 meter Mark, you get to the distance that you want and you can do it.

The only way to get better at kicking off the wall and staying underwater is to practice consistently. Start by kicking off the wall with a lower number of kicks (2-3) and then gradually increase it while holding yourself accountable.

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To develop the habit of doing more dolphin kicks off a wall in a race, the key is consistent practice and holding yourself accountable. If you primarily do distance sets at practice, there are still opportunities to work on your dolphin kicks.

During your distance sets, incorporate a specific focus on dolphin kicks off the wall. For example, you can set a goal of doing a certain number of kicks off every wall. Start with a manageable number, such as two or three kicks, and gradually increase it as you become more comfortable.

Hold yourself accountable throughout the entire practice, regardless of the set or interval. It may be challenging, especially when you're tired or pushing for a faster pace, but that's when it's most important to maintain the habit. Consistency is key.

Over time, as you continue to practice and hold yourself accountable, the habit of doing more dolphin kicks off the wall will become easier. You can gradually increase the number of kicks or work towards reaching a specific distance, such as the 15-meter mark.

Remember, it's a slow and steady process. Stay committed to your goal and keep pushing yourself to improve. With consistent practice and accountability, you will see progress in your dolphin kicks off the wall.

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Margaret Hoelzer is proof that if you put your mind to it, anything is possible. Overcoming sexual abuse as a child, Hoelzer rose to the top in her sport of swimming and continues to excel as an internationally recognized motivational speaker and advocate.  In 2008 after competing in her second Olympic Games becoming a three-time Olympic medalist, and breaking a World Record, Margaret revealed to the world that she had been sexually abused as a child.  Leveraging her platform as an Olympic athlete to help spread awareness in a time before the times up and me too movements, Margaret was one of the first professional athletes to speak out about her experience with sexual abuse.  She is currently a spokesperson for the National Children’s Advocacy Center and is a featured survivor in the national award winning Darkness to Light training video,“Stewards of Children.”  Margaret has received numerous awards for her advocacy work.