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How to lengthen strokes to make swimming easier

Views: 16     Author: Site Editor     Publish Time: 2019-12-07      Origin: Site

How to lengthen strokes to make swimming easier

How to extend the stroke to make swimming easier


Many swimmers may not know it, but in practice almost everything affects your stroke distance-including how far each exercise swims, the length of the rest period, the speed of the speed, etc. In traditional teaching methods, the above-mentioned factors are selected and adjusted with "physical development" as the main key. However, in the TI teaching method, the selection and adjustment of the above factors depends on how these factors affect efficiency. Secondly.


Therefore, the key difference between TI and traditional teaching methods is whether to always think of "spacing". If you learn some new skills, but if you don't pay attention to the stroke number per single trip (SPL), the old swimming habits will still affect your efficiency. If you want to learn TI skills, you have to:

(1) Practice counting the number of strokes per swim while swimming;

(2) Use this data as a reference for other choices.



TI swimmers set the number of strokes before the start of each trip. They may not reach the goal every time, but even if they can’t, they can learn something new and use this integration to improve the practice of each trip. consistency.

The most important price for calculating the number of strokes is to provide a constant for measuring efficiency. When you feel that the efficiency is decreasing, you can follow this constant and adjust in real time-reducing the distance, or slowing down, or increasing the rest time, or swimming. Be quieter and more relaxed with the goal of improving efficiency.

How to calculate the stroke number? My approach is that when swimming freestyle or supine, each hand is counted once when entering the water; when swimming frog or butterfly, one hand is counted as one. Swimming does not count strokes, as if driving without a speedometer. Swimming counts indicate that you are not swimming blindly, so for 99% of swimmers, counting strokes is far more important than counting time.



What is the "correct" number?


No stroke number is "correct", it all depends on the situation. Small swimmers generally have more strokes than taller swimmers. The number of strokes per trip (SPL) of 400 meters will be more than that of 100 meters. If it takes 40 seconds to swim 50 meters, the SPL will be higher than 45 meters in 45 seconds. If you develop the habit of counting, you can get important information to make choices and judgments: If you swim further or faster, the SPL rises significantly, and you can judge whether this is the exercise you want to choose Way, or set a more efficient goal before the next tour. Counting the number of strokes for each swim, you will naturally swim more consciously and have a clearer goal.


Your goal is not to reach a "best" number, but to fully understand that you can swim more efficiently within a certain number range. The range of each posture is also different. Taking myself as an example, I swim freestyle in a 25-yard pool. My stroke number SPL is 11 ~ 15 times (25-meter pool is 12-16 times; 50 meters is 30 ~ 40 times), if it is the Yang style, the 25-yard pool is 12 ~ 16 times, and the frog style is 6 ~ 8 times. If it's a butterfly, I only have two numbers, slow 8 times and fast 9 times. In the swimming frog and butterfly styles, the strokes rely on both hands, and the feet are used to draw or kick, so the strokes are fewer and the difference between the upper and lower strokes is small. In the butterfly mode, the rhythm of the stroke is very important, so it is difficult to change the stroke distance. We will return to this issue in subsequent chapters.


Is the lower the better?


I have seen students focus on reducing the number of strokes. The results are amazing. For example, 25 meters freestyle strokes only 12 times, but the swimming efficiency has become very poor. They spend too much effort to reduce the number of strokes, so that they rush too hard, draw too much water, or even lose their rhythm. In the process of learning, it is necessary to reduce the number of strokes, but it is more wasteful and inefficient.


So your goal is to find the "most appropriate" stroke number, not the "lowest" stroke number. Your minimum SPL should still be smooth, labor-saving, and quiet, because the real goal is to save effort, not drive down strokes. But if you focus on it, the scope of the SPL should improve. When I was 20 years old, my training focused on swimming vigorously and speeding up; when I was freestyle in a 50-meter pool, my stroke number was at least 50; when I was 30, I dropped to 40, and when I was 40, I dropped to Around 30. I'm 55 years old now and I easily swim in a 50-meter pond recently, only 26 strokes. In other words, my stroke distance has roughly doubled in the past 35 years. Suppose you paddled 25 times in a 25-meter pond last year, and this year you want to do it only 13 times. This goal may exceed the ability of the body to adapt or change. If you can relax your requirements slightly, efficiency will naturally improve easily. If you want to use my stroke number as a comparison standard, remember that it took me 30 years to do it.

Does lowering strokes make swimming slower?

Reducing the number of strokes may make you swim slower, at least initially. But swimming is only focused on swimming fast, faster, or very fast. It is effective only in the short term, but it will make you burnout easily, and worse, it will cause sports injuries. Although the swimming speed is slow, the goal is clear (not lazy), but it can lay the foundation. Without this foundation, swimmers cannot reach their full potential. 


For example, swimming between 200m and 800m, with the lowest strokes and the fastest speed, are equally challenging. Suppose you want to complete a freestyle of 500 to 1,000 meters with a rate of 12 strokes per 25 meters. You have to pay great attention to the standard posture every time you stroke, breathe, and turn around. When you meet the pool, turn around and start.

 swim team


This training provides three important effects:


(1) High concentration of attention, because as long as a moment's attention, the efficiency will be greatly reduced;


(2) Brand high-performance movements in the nervous system of the body;


(3) If this training lasts more than 20 minutes each time, it can lay the foundation for aerobic fitness.


This is not a general aerobic activity, but it is particularly important that the improvement of the energy system in the muscles can improve the efficiency of the activity. Remember I said in the previous chapter that if swimmers can maintain the stroke distance, they can distinguish between losers and losers when sprinting. Such training can lay the foundation for efficient endurance.


After slowing down and training with a low stroke number, my stroke number and / heart rate can be reduced at the same time. Five years ago, I could swim 25 meters / 12 times in the SPL, which was impossible to maintain to 100 meters; but now I can swim 1,000 meters with this efficiency. Ten years ago, I swam 100 meters with an efficiency of 25 meters / 13 times, and the time was about 1 minute and 24 seconds. Now I use an efficiency of 25 meters / 11 times, and I can swim in the same time. This means that my heart rate after swimming at the same time is slower than before. In other words, the aging process may reduce my physical strength to some extent, but I balance it with increasing efficiency. Stroke efficiency is highly related to overall swimming performance, not physical strength. I swim 1 mile (1,600 meters) in open water at the same speed as I did 12 years ago, and I have the same skills as a swimmer 12 to 25 years younger than me.

 swim training


How to use SPL to accelerate?


Once the foundation for efficiency is established, if you want to speed up, you can make some strategic choices while still maintaining considerable efficiency. If I want to increase the number of strokes during training, I will still pay attention to keeping the posture smooth.


A person who swims 25 meters and strokes 23 times can only speed up if he wants to speed up. But I still have some options. I can paddle 13 times from 25 meters to 14 or 15 times, but it can be achieved with a little more effort. My acceleration is by changing the stroke rate and coordination with the body, rather than simply increasing strength.


The main reasons why the average swimmer is limited are:


(1) Did not spend time practicing stretching strokes;


(2) When you want to speed up, you will only paddle and speed up.


(3) The greater the strength, the shorter the stroke distance.


The lesson here is: Don't swim "blindly", calculate the number of strokes, and make smart choices within and below the stroke number to make swimming more efficient.


Where is the bottom line?


Calculating the number of strokes is a start, but it is not a panacea. It can tell you what the efficiency of the world is, but it can only improve the efficiency to a certain degree. Improving efficiency is mainly by reducing resistance and avoiding disrupting the water flow. To improve balance, lengthen body lines, and smooth body movements, mainly rely on practice and achieve a few clear goals.