This post is for Sam, Lawrence and Marianne.
All of you lack body rotation, thus resulted in the following errors in your swim:
1) Pulling with arms only --> Arm pull should start from core and lats muscles
2) kicking with legs only --> Kick should start from core and hip muscles
3) Shoulder risk injury because without rotation, the arm has to go into an awkward position (like a chicken wing towards your back) in the shoulder area just to clear the water high enough for recovery to the front
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Individually:
Sam:
Good job on the fast/slow swim. That is the main set for you and you did really well. You could explode and recover within the same distance all the time means your fitness for swim is Race Ready. :)
Bad news is you gotta polish your finesse and stop being so lazy lo...
Good luck for your race baby! :D
Marianne:
Your three beat kick/continuous kicking is good on the left side when you're not breathing... I am guessing the need to breathe + pull + kick continuously is a tough job to coordinate and thus its more difficult to do for now on the breathing side. None the less, the last lap when I asked you to chiong with continuous kicking, you did pretty well. The kick generated quite a bit of power and that's the way it should be to swim Hard swims.
No more 1:05 Hard swim for you okay. Must all 0:59 and below! please go practice the 3 beat kick. It don't have to be fast swims.. 3 beat kicks can also be used for slow swim its just that the legs have to move continuously in small kicks as your arm pull on. Get the coordination right with minimal exertion first then think abt swimming harder with the new technique. Always never fail for picking up new techniques that way.
Lawrence:
Left arm pull is wreaking havoc in your swim stroke! Already told you what to do, now its up to you consciously change as you come for swim liao!
Your kicking also have a tendency to "store power" or prepare for kick then can do the 2 beat kick swim.. read the previous post for the wilson group for more info on this kick symptom.. Try to return both your legs to neutral position after kicking (i.e straightened and together)... They should be in this position all the time before and after kicking.. there is not preparation phase for kicks.. just kick from neutral feet tgt position.
Good job on feeling the power in your pull. Those power comes from your right rotation, the left side not much power. Need to work on the left side's rotation + pulling synchronization!
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Last but not least, a little marketing for myself.
Firstly, who's training for Desaru and what distance ? I believe if I can guide you in your training, it'll make the race a very very successful one. Thus, I wanna offer discounted monthly online training program if got people wanna take up. Market rate is 175/mth.. I'm hoping to market it at $120 for you guys. It is a lot of work to plan.. especially now you know what kind of details I go into, I don't give genetic programs. So the personal training programs are for your own personal needs indeed (race/fitness/person specific). HELP ME ADVERT PLEASE~~~ :D
Cheers
KK
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