Tate Review and The Sweet Spot 04/10/20

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

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Updates and Review

What did you get out of the Tate Talk yesterday?

What have your coaches told you to change about your stroke or do in practice that you still aren't doing? What's Tate's definition of Talent and how much of that is a choice?

Here's the article Tate was talking about regarding the 100 Free "stars" and how they progressed through age group swimming: https://swimswam.com/roadmaps-mapping-the-journey-of-us-swimming-stars-mens-100-free/ Remember that this isn't a "how-to" guide to the national team, it's looking at who got there and reflective on the wide varieties of journeys they took so you understand that there's not just one path you have to stay on to make it. What do you think your swimming path will look like, or what do you want it to look like?

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?

Before we start, let's review what we've been calling the Sweet Spot: https://docs.google.com/document/d/1BXAFcQHAK8sVd0dz4LBQe4s0eh-EpKWNJg10AHZKMu4/edit

Ok I opened the document with all the Sweet Spot pictures in it, I know where we're looking

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Phase 2, finding the sweet spot for propulsion.

And let's review the "spin the cup of water" exercise. I want you to take this further and think of the "spinning" as not just what you're doing with the water but also with the muscles that are doing the spinning as well.

Why is it important to show lots of surface area to the back of the pool, along your hand and as far up your forearm as you can?

Your arm position and path of movement isn't enough to create a powerful pull, it's just a set up, you have to "move the water." What does acceleration have to do with it?

blah blah blah "inversely proportional to the frontal drag that we create" ...

He's saying that when you "step into" your stroke by rotating with your pulling arm, your body helps provide power, so when it's time to "step," be super quick about it, like swinging a baseball bat, swing hard!

He's saying the the harder you make the water during the first third of your pull, the harder you can pull on it for the whole rest of your pull.

And finally, he's saying that it's all about the ratio of forward force to backwards drag, it doesn't matter how much force create if you're creating just as much off setting drag.

The first part of the stroke just creates more frontal drag, you need the lift but get out of there because you might be slowing yourself down more than you're speeding yourself up. You create the most force in the middle of your pull, but then why are you traveling faster at the end?

Because the middle of the pull has the most frontal drag, your arm is all the way down in the water like you're riding a bicycle and dragging your foot on the ground. If you're going to use your foot to make you go faster, you better get some quick traction and push off quickly. There's a fine line between using your foot to create more speed and having it slow you down.

At the end of your pull you're "pushing off" AND getting out of the way of the water, reduce frontal drag here!!!

Remember that you need to stay as open as you can using as many large muscle groups as you can fully engage as you "walk" or "run" down the pool.

kk, can you show me good examples of this phase please?

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Yes, I sure can! This is Sun Yang who has the world record in the mile. Check out is right elbow and vertical forearm.

This is a stop frame view of him setting up that early vertical forearm. See how it's literally VERTICAL under his elbow?

A, elbow higher than the armpit

B, elbow still higher than the armpit but fingertips keep going deeper

C, totally vertical, AFTER this he will push and turn his body to face that right arm

Here's what he looks like from above the surface, he swims "ahead" of himself.

Option 1

Option 2

Ok really hard to see here but look back at the video and check out his bow wave breath, please.

Ian Thorpe, who at 14 years old became the youngest male swimmer to represent Australia on the international level and went on to one of the best swimmers in history. He says, "For myself, losing is not coming in second. It's getting out of the water knowing you have done better. For myself, I have won every race I've been in." Check out Ian's high elbows and amazing early vertical forearm. This is him just swimming in practice.

The upper arm is parallel to the surface of the water, his elbow is higher than his armpit at his catch and you can see his other arm just entering the water at this point. If you can hit this position you're got it goin' on.

Now let's meet his Aussie successor Mack Horton.

Why is it important to "swim tall" and how is that different than BEING tall? Tell me about how the early vertical forearm and catch can make you SWIM BIG and cover a lot of distance per stroke?

Mack from underneath, can you tell he's lifting his elbow while staying at length here? I want you to see this in your own stroke on the mirror at the bottom of the Endless Pool when you swim, too.

Mack's recovery from the front

Mack's Recovery from the side

When Mack was a younger swimmer, what did his coach work on with him and how did he measure his progress?

He takes 28 strokes (14 cycles) over 50 meters in his race miles. Check out how straight up and down he is here!

What does he do to go further and faster WITH his very long strokes? (Swimming Equation AGAIN)

Even the fastest swimmer in the world is trying to get better. What is he working on to try to get better and does the "trying to get better" ever stop?

Here he is setting up his first stroke off the wall. Pretty....

And during his swimming, that left elbow is world class.

And there's that Bow Wave breath! Am I providing enough evidence here?

Why do distance swimmers need to be explosive and have speed?

If you drop .3 on every turn in a 30 length race, how much faster will you go overall? (There's 29 turns total and for reference, 29x .3 is 8.7)

8.7 seconds. So just by shaving off three tenths on each turn he's going to finish his race almost 10 seconds before he would have.

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