Swim Smooth: The Complete Coaching System for Swimmers and Triathletes

Swim Smooth: The complete coaching programme for swimmers and triathletes
Contents
Foreword by Paul Moss and Giles O'Brien
Preface: The 11-Year-Old Girl
We Live Swimming
Becoming 11 Again
Acknowledgements
Paul Newsome
Adam Young
Getting Started
Chapter 1: How to Use This Book
A Quick Overview
Other Swim Smooth Resources
Our Stroke Technique Website: www.swimsmooth.com
Mr Smooth and Miss Smooth Animations
The Swim Types Website: www.swimtypes.com
Swim Smooth Certified Coaches
The Swim Smooth Forum: www.swimsmoothforum.com
Give Us Direct Feedback
Coaching DVDs
Chapter 2: Introduction to Freestyle Swimming
Swimming Terminology
Training Session Terminology
Chapter 3: Swimming Equipment
Essential Equipment
Highly Recommended
Not-Essential but Nice to Have
Not Recommended
Chapter 4: The Three Keys to Better Freestyle Swimming
Combining the Three Keys
How the Three Keys Interact with Each Other
Taking Time Out of Your Swim Splits
A Balanced Approach
Key 1: Technique
Chapter 5: What Makes an Efficient Freestyle Stroke?
Chapter 6: Stroke Flaws – Cause and Effect
A Never-Ending Pursuit
Cause and Effect
Chapter 7: Breathing
Exhalation
Using the Bow Wave
Bilateral Breathing
The Two-Week Bilateral Hump
Bilateral Breathing and Overgliding
Breathing Timing
Chapter 8: Body Position
Head Position and Body Position
Ian Thorpe's Head Position
Heels Breaking the Surface
Reference
Chapter 9: Leg Kick
Kicking from the Hip
Turning Your Toes Inwards
Ankle Flexibility
Sitting Ankle Stretch
Scissor Kicks
2-Beat Kicking Technique
Reference
Chapter 10: Posture and Alignment
Transferring Power from Your Rotation to Your Arm Stroke
Developing Better Posture in the Pool
Other Posture Drills
Lower Core Stability
Dry Land Core Conditioning
Chapter 11: Rotation and Arm Recovery
Developing Good Rotation
Rotation and Bilateral Breathing
The Right Amount of Rotation
Taking Rotation too Far
The Importance of Good Rotation in Your Stroke
Arm Clearance During the Recovery Phase
Low Awkward Arm Recovery
A Drill to Improve Your Arm Recovery
Arm Recovery in Elite Swimmers
Experimenting with a Straighter Arm Recovery
Chapter 12: Hand Entry
1) Hand Angle
Thumb-First Entry. Warning: this can seriously harm your shoulders!
2) Hand Entry Point
3) Alignment Straight in Front of the Same Shoulder
Using Paddles to Work on Hand Entry
Chapter 13: Catch and Pull-Through
A High Elbow Catch and Pull-Through
The Limits of Flexibility
Your Strength and the Catch
Developing Your Catch Step 1: Catch Set-up
Alignment and Posture
Supporting Yourself while Breathing
Developing Your Catch Step 2: Catch Mechanics
Scull #1 and Overgliding
Integrating Catch Drills into a Set
Right Can Feel Wrong!
Fingers Spread or Together?
The Exit at the Rear of the Stroke
Feel for the Water
Developing Your Catch Step 3: Rhythm and Timing
The Catch and Rhythm
Overgliding and Catch Timing
Using a Wetronome or Tempo Trainer to Improve Your Stroke Rhythm
The Stroke Rate Ramp Test
Chapter 14: Stroke Rate Development
Balancing Stroke Rate and Stroke Length
Stroke Rate and Open Water Swimming
Lifting Stroke Rate
You Are Not Looking to Shorten the Stroke
Dead spots and Stroke Rate in Numbers
Slowing Down Stroke Rate
Finding Your Current Stroke Rate
The Swim Smooth Stroke Rate Chart
Using a Wetronome or Finis Tempo Trainer
Chapter 15: The Science Behind an Efficient Freestyle Stroke
Why Efficiency is So Important
Efficiency and the Three Keys
Efficiency and Low Drag
Stroke Length vs. Stroke Rate
Efficiency and Stroke Length
Making a Stroke Longer
Swim-Golf or 'SWOLF' Score
Stroke Length and Stroke Style
Choosing the Right Trade-Off Between Stroke Length and Stroke Rate
References
Chapter 16: Performing Your Own Video Analysis Session
Camera Hardware
Computer Hardware
Computer Software
Filming Your Stroke
Chapter 17: The Swim Types System
Coaching the Swimmer, Not the Stroke
The Development of Swim Types
Two 'Ideal' Swim Types
Identifying Your Swim Type
Swim Type Statistics
The Gender Divide
Swim Type 'Cross-Breeds'
The Swim Types Website
Swim Type Personalities
Chapter 18: The Arnie
Arnie Key Stroke Flaws
Chapter 19: The Bambino
Bambino Key Stroke Flaws
Chapter 20: The Kicktastic
Tall Male Kicktastics
Kicktastic Key Stroke Flaws
Chapter 21: The Overglider
Overgliders and Fitness Training
Overgliders and Open Water
Overglider Key Stroke Flaws
Chapter 22: The Swinger
Swingers and Open Water Swimming
Becoming a Swinger
Unrefined Swinger – Classic Stroke Flaws
Chapter 23: The Smooth
Smooths and Open Water
Smooth Stroke Flaws
Key 2: Training
Chapter 24: The Importance of Fitness Training
Balancing Your Training for Best Performance
Swim Specific Fitness
References
Chapter 25: Balancing the Different Types of Fitness Training
Structuring a Single Training Session
How Will the Different Types of Set Improve My Swimming?
Session Type 1: Pure Speed or Sprint Work
Session Type 2: Endurance Sessions
Session Type 3: Threshold or Sustainable Speed Sessions
Reference
Chapter 26: A Simple Skeleton Structure for Your Swimming Month
Recommended Skeleton Structures
Chapter 27: Finding Your Critical Swim Speed
Becoming a Diesel Engine!
The CSS Test
Improving Your CSS
Don't I Need to Swim Faster than My CSS Pace to Improve it?
So, No More Sprint Training?
Pacing Your CSS Sets Correctly
Confusing CSS Test Results
References
Chapter 28: Pace Awareness in the Pool and Open Water
Developing Pace Awareness in the Open Water
Summary
Further Resources
Chapter 29: Dry-Land Conditioning
To Gym or Not to Gym, That is the Question!
What is Dry-Land Training?
1. Flexibility and Mobility
Stretching: Upper Back and Shoulders
2. Core Stability and Rehabilitation
Neutral Spine
3. Strength Training in the Gym
Travelling Away from Home?
Reference
Chapter 30: Prevention and Management of Shoulder Injuries
Shoulder Injury Signs and Symptoms
Take Immediate Action
What is the Cause of Shoulder Pain?
Shoulder Injury: Stroke Technique and Training
A Thumb-First Entry into the Water
A Crossover Upon Hand Entry
Poor Body Rotation
A Straight Arm Catch and Pull-Through
An Excessive Flick at the Exit (Push) Phase
A Sudden Increase in Training Volume or Intensity
Shoulder Injury: Posture, Mobility and Muscular Imbalance
Maintaining Thoracic Spine Flexibility
Chapter 31: Pool Skills
Squad Training and Lane Etiquette
Tumble Turns
Dives
The Most Important Walk in Swimming
Chapter 32: Nutrition for Longer Sessions and Races
Key 3: Open Water
Chapter 33: The Importance of Open Water Skills
Open Water vs. Pool Swimming
Reference
Chapter 34: Managing Anxiety
Chapter 35: Swimming Straighter
Chapter 36: Drafting Effectively
Technical Aside
How to Draft
References
Chapter 37: Turning Around Buoys
Chapter 38: Better Wetsuit Swimming
Chapter 39: Adapting Your Stroke to a Variety of Conditions
Further Resources
Appendices
Appendix A: Swim Smooth Drills
Use of Fins
A Modern Drill Pack
Sink Downs
Tipping Point
Relaxation
Caution for Beginners
Three in a Row
breathe - bubble - bubble - breathe
Ballet Leg Kick
Torpedo Kick and Swim Back
Kick Development Sequence
Kicking Focus
Kick on Side
Side Kicking
Hand Position
6-1-6
Over-Rotation
6-3-6
Middle Finger Visualisation
Progressing to Full-Stroke Freestyle
Broken Arrow
Using Broken Arrow
Popov
Shoulder Tap
Doggy Paddle
Performing Doggy Paddle
Drill Tips
Technique Sets
Scull #1
Performing the Drill
Scull #2
The Unco Drill
How Should It Feel?
The King of Drills
Paddle-Unco: "P-Unco"
Waterpolo Drill
Swimming with Bands
Purchasing Bands
Appendix B: Swim Type Stroke Correction Processes
Arnie Stroke Correction Process
Head Position
Kick Timing
Bambino Stroke Correction Process
Kicktastic Stroke Correction Process
Overglider Stroke Correction Process
Swinger Stroke Correction Process
Smooth Stroke Correction Process
Appendix C: Training Sessions
About These Training Sessions
Session Terminology
Skeleton Structures
Warm-up Sets
Build Sets
Technique Main Sets
Fresh and Fruity Threshold Main Sets
Endurance Sessions
Swim Smooth Sprint Main Sets
Open Water Skills Sets (in pool)
Cool-down Sets
Pace Chart
Index
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