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Old 07-20-2009
terry terry is offline
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I consider the 2BK to be virtually an essential and fundamental aspect of "Perpetual Motion Propulsion" since it improves streamline, reduces creation of turbulence, reduces energy cost, and uses "naturally occurring forces" (i.e. we don't have to produce them energetically) of gravity and body mass to initiate the action. When swimming longer distances and focusing on tireless paceholding, I focus mainly in streamlining and taking advantage of the natural movement produced by weight shift. When aiming to increase tempo or power for shorter, faster paces, I add a more active intention i.e. leg drive.

But coordination underlies all of it and that coordination may require patience, persistence and intense focus. For me it's been a multi-year project, but one that has produced hours of satisfying "flow state" experiences and a "tactical weapon" to deploy in races that has made a significant difference.

Starting with SG is a good idea, but rather than go from SG to foot flicking, instead go from SG to stroking using this sequence:
1) Try to keep ankles close together. Legs may drag. Let 'em. This will develop a sense of the upper body stability that is the foundation of being able to control and coordinate the action of your legs.
2) Allow your feet to move the slightest amount, trying to discern how they want to respond naturally to your weight shift. Your goal is a mini-kick in which ankles separate by only a few inches. Left foot should drop as right hip does.
3) When you feel that action happening naturally, accentuate it slightly -- i.e. with a toe flick.

After SG just take 4 to 6 strokes, without breathing. This will concentrate your attention to what's happening.

Always emphasize streamlining over activity. Feel the legs streamline in SG. That becomes an active streamline as you begin stroking.
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