The Entry and Lift 04/09/20

JavaScript isn't enabled in your browser, so this file can't be opened. Enable and reload.

Name

My local district is:

Burlington/Ft Madison

Cedar Falls

Cedar Rapids - Kennedy

Cedar Rapids - Jefferson/Prairie

Cedar Rapids - Linn Mar

Cedar Rapids - Wash

Central/Western Iowa

Iowa City/Coralville

Muscatine

Vinton

My mom/dad swam with Megan, Go Bruins, Go USA

Clear selection

Tate Day, Dreams and More Water

Do you have any questions or comments about what we covered yesterday or anything you'd like us to cover before we get back into the water?

OOOOO! Water, high elbows, surface tension!!!

The Catch: Phase 1, Lift. ("Noon" on his circle is where the hand enters the water, I would have called this 3 o'clock so just clarifying here.)

Remember we're working in the ratio of how much forward force we can create vs how much drag is created as we go forward. What affect does lift have on drag?

So phase 1 is where we can get higher in the water, this is why we do "head high" or "Tarzan" swimming, it will show you right away if you have immediate lift force in your stroke. You're getting really good information on this part of your stroke when you do that drill. Are you good at head-high Tarzan swimming or not so much? Do you lift up on one side and not the other?

We've heard that name before, "Bernoulli!" So your arm is like an airplane wing out there and how you shape that "wing" through the flow of water, creates a lift force. If the flow is fast enough, air flow can lift an airplane. What are some ways we can get the water to flow fast enough so that we can create powerful lift out there?

The shape of our arm can increase or decrease the amount of lift force we can get at the very front of our stroke. What are some ways you can shape your arm so that you can create powerful lift out there?

Besides the shape of your arm providing lift, pressing down on the water with your hand and forearm can lift you up, too. But Megan said you aren't supposed to drop your arm down into the water out front... So wait, I've got to push down but not let my arm drop? How is that possible?

Whatever you said in the last question, I'm interested in your thought process. I also feel the need to jump in and help you here:

You're pressing down with just your hand and forearm only, therefore leaving your elbow 1 inch below the surface where it was anyway. Maybe on this move your elbow even rises up because of the lift you are creating.

Also, you can press down on something solid without your arm dropping, right? And you can press into the wind out the car window a bit without moving your hand forward if you give just enough matching force, the faster the wind the harder you can push without your hand moving forward. So the more force you create with a quick hard water spin the more force the water will have pushing against you, which you can then push up against if you do it right, which is exactly the task here.

Did I lose you? Check this box if you're still with me.

I lost you, let's circle back to this again later.

He's going to tell you about some different ways of doing the catch and pull of freestyle in relation to your body. There is more than one way to do this depending on how big you are, how strong you are, and how magical you are with your water bending abilities.

Ok, I am fine listening to that.

Clear selection

He says that one way of doing this involves holding your arm out front longer and will take approximately 2 seconds for the arm to go through the entire cycle. Review the following two charts and then let me know which freestyle race (in pink on the left) you would want to use this technique.

So which race should you use a cycle rate of 2 seconds leaving your arm out there for 1.25 seconds while you overkick your way down the pool?

Oi. Um, none of them, the slowest stroke cycle anyone used was about 1.6 seconds per cycle.

Hey, so maybe this is one of the reasons I'm having a hard time getting my stroke rate down, maybe I'm leaving my arm out there too long before pressing my fingertips and lifting my elbow to start my stroke!

Wait, is this why you tell us not to hyper-extend our elbows as we reach? You tell us to turn the elbow UP when we reach so the inside of our arms are pointing DOWN because we don't want to wait very long to provide lift out there. If the inside of your arm is pointed up you CAN'T create any lift pressure on your hand or forearm!

Yeah, but I'm a REALLY good kicker, can I lay my arm out there and ride it while I kick for a stroke rate slower than 1.6?

Sure, if you don't want to go fast you can hang out there and kick all day, grab a fizzy drink and some snacks, knock yourself out.

Clear selection

Well, this is great news because I'm NOT a good kicker so I can go ahead and drop that arm straight down like a lead weight!

Blasphemy. The space out front is indeed where you kick, but you can't just NOT have a catch set up or you've got nothing. In fact, the less effective your kick is, the more you need the LIFT!!!! You need the pre-catch lift MORE!!!

Clear selection

What are the benefits of shaping your arm well right after you enter the water and stepping into a "Spear" position as you do it?

A refresher on the Spear entry, notice her elbow is already turning UP, her right side is like the edge of a ski, and on the OTHER side, her left side, she's busy creating POWER.

Tell me about how she's generating power on her left side (with her down kick, with her left hand's push, ok I just told you the answer, I couldn't help myself... But check it out!!) Do you "get" this?

So you don't have to hang out there to get these benefits, right? Simone certainly isn't slowing down out there, she's VERY ACTIVE but not wasting any time.

If I hit the position immediately I'm doing well and off to a good start, now MOVE OUT!

Besides, if that's really Simone Manuel (it is) then her stroke rate in this event is on this chart, so it CAN'T be slower than 1.26 even when she's getting all that done out front.

What are the power benefits of starting your pull from Spear and then "counter rotating" AS YOU PULL?

If the "Shoulder Driven" stroke cycles are about 1.1 seconds per cycle, what's the longest race distance you could probably hold that cycle rate?

So, yes, you can decide how long to take to go find water out front after your hand enters, but tell me how the "swimming equation" might be affected by your decision?

Ok whoa whoa WHOA. You told us yesterday that we had to keep our elbows an inch below the surface and not just keep our arm going down and here this dude just goes down with like a totally straight arm! Liar!

I am not, don't be mean, he's trying to show us the lift part of the stroke at the very beginning of the green, but yes, at 1:30, if I were coaching this guy, I'd say he would do well to round that arm and lift that elbow sooner, like at 12:30 instead of 1:30.

Also remember how I said you might want to make choices about your stroke depending on how big you are, how strong you are, and how magic you are with your water bending? There's that going on in here, too.

He closes the conversation by saying you can leave your hand forward AS LONG AS THERE IS VELOCITY PUSHING THE HAND FORWARD. Ok. How long do you hold the top speed off your power moves (opposite side kick and hand push in the back) before the frontal drag starts slowing you down and "wind" of the water gets softer?

Just to drive the topic of "frontal drag" home, water slows down even a bullet so it's definitely going to slow you down pretty quickly, too. Even if you are shaped like a bullet! I want you to understand just how much "slow you down"ness the water has, it's SUPER DENSE.

Limiting your drag is how you "slow down more slowly." In the image below, at the green "A," both the person represented by the black line and the person represented by the red line start out going the same speed, let's say 1 meter every second. But at the green "B" the black line person is going (and has been going) slower than the red line person. This continues on for a while where at the green "C" the black line person is going even more slowly than the red line person.

Think of point "A" as you and your competitor going off the blocks at the same time and at the same speed. Person "Red" starts slowing down as soon as they hit water, and so does person "Black." But "Red" slowed down a little less than person "Black" did. At point "B" maybe the 15 meter mark, who is ahead in the race?

"Red"

"Black"

Clear selection

The person that's is ahead because:

They started going faster when they got in the water than they were going in the air

They started swimming faster after their breakout than they were going on underwater.

Because they slowed down less during those first 15 meters than the other person did. They both were slowing down, the one that's ahead just "slowed down more slowly" than the other person.

Clear selection

At point "C," maybe half way down the 2nd length of their 50 Free race, describe their positions relative to each other at point "A" and point "B."

In water, you're going to slow down really quickly no matter how much power you create, in fact the faster you go the more the water will create pressure against you. Remember the wind out the car window? What happens to the pressure pushing your hand backwards as the car goes faster and faster? What does that mean about SPEED, like if you want to do well in the 50 Free, should you focus on gaining more power or creating less resistance?

Submit

Clear form

Never submit passwords through Google Forms.

This content is neither created nor endorsed by Google. Report Abuse - Terms of Service - Privacy Policy

Forms