Total Immersion Forums  

Go Back   Total Immersion Forums > Freestyle
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #1  
Old 04-08-2013
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default Fast Female Triathlete - Video Analysis

Folks, this is my Sister-in-Law who is a fast age group triathlete. She is always interested in getting better, and she is graciously allowing me to share her swim video analysis I did for her. Comments (here or on youtube) welcome.

This is a nice opportunity to see how TI training & experience can be applied to a more "traditional" stroke for a swimmer who is already fairly faster than average for an adult swimmer (times in the pool 15:10/1000yd, and a 30:58 2000yd ). 100 PR 1:17, IM Moo Swim time 1 hr 9 minutes, wants to go 1 hr this year. Swim is the area where she needs/wants the most improvement.

https://www.youtube.com/watch?v=MAUlSSP9koc
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
  #2  
Old 04-08-2013
swimust swimust is offline
Senior Member
 
Join Date: Jul 2011
Posts: 832
swimust
Default

"revenge time" :)
teach her to breath every 3 strokes and use the saved energy on improving her times in bicycle and running ;)
I shouldn't even be in this thread. I swim slow and talk fast... :(
__________________
you must be a donkey before you become a dolphin.
Reply With Quote
  #3  
Old 04-08-2013
rcoxon rcoxon is offline
Junior Member
 
Join Date: Jul 2009
Posts: 5
rcoxon
Default Thanks for the great video analysis example

Suzanne - As a newly minted TI coach I really appreciated you (and your sister-in-law) sharing this video.

I will be watching it several more times, as interested in the analysis of your technique as the technique being displayed.
Reply With Quote
  #4  
Old 04-08-2013
CharlesCouturier CharlesCouturier is offline
Senior Member
 
Join Date: Jul 2012
Posts: 1,244
CharlesCouturier
Default

Hi Sue, first of all, you did an excellent analysis of her stroke. I pretty much agree with everything you mention.

I'll mostly comment on one little thing. If I estimate her SDI out of her best 100m (1:17) and best 3.8k (1h09), I come up with 1.095, which is a fair SDI (not great, but fair).

Based on this SDI, she would need 1:07 worth of speed over 100m if she hopes to book the 3.8 in 59min59sec. If she reaches 1.07 (which is much better SDI), then it becomes 1:14. Still, I already see quite a gap between her current pure speed and the actual requirement to reach her dream goal over 3.8.
Reply With Quote
  #5  
Old 04-08-2013
terry terry is offline
Head Coach
 
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default

Charles
How did you estimate 1:07 for 100m as needed to go 59+ for 3.8k?

In 2007 I swam 46:20 for 3.2k in 8x400m laps on the LP IM cable.
No wetsuit and 180-degree reversal of direction every 400m.
At the time, out of curiosity at what sort of IM swim I might be capable of, I calculated that pace projected to 3.8k in 55 min.

That year - age 56 - I'd have been fortunate to swim 100m in, say, 1:12.
__________________
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote
  #6  
Old 04-08-2013
CoachToby CoachToby is offline
Senior Member
 
Join Date: Feb 2012
Posts: 119
CoachToby
Default

Hey Suzanne. Thorough analysis! What drills/practises did you recommend to help imprint the suggested tweaks?

Your comments regarding the effect of the Endless Pool on your swimmer's technique interested me. I always find swimming in the EP more challenging, especially streamlining. Do you think the current amplifies faults, or do you think it creates them?

Please could you let me know what video software you were using for this?

Sorry, all questions! You're very good :-)
Reply With Quote
  #7  
Old 04-09-2013
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default

Quote:
Originally Posted by swimust View Post
"revenge time" :)
teach her to breath every 3 strokes and use the saved energy on improving her times in bicycle and running ;)
I shouldn't even be in this thread. I swim slow and talk fast... :(
Take all the revenge you like AFTER you post your video. :)
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
  #8  
Old 04-09-2013
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default

Quote:
Originally Posted by terry View Post
Charles
How did you estimate 1:07 for 100m as needed to go 59+ for 3.8k?

In 2007 I swam 46:20 for 3.2k in 8x400m laps on the LP IM cable.
No wetsuit and 180-degree reversal of direction every 400m.
At the time, out of curiosity at what sort of IM swim I might be capable of, I calculated that pace projected to 3.8k in 55 min.

That year - age 56 - I'd have been fortunate to swim 100m in, say, 1:12.
Terry Im' guessing it has to do with your "m" vs her "m" (SDI in Charle's post).

Charles calculated her M (SDI) by using her OW IM time from last year 1 hr 9 min and her pool based best 100. It's a fair start to see how well she's holding together assuming good navigation I think.

I did the same thing for her using her most recent best 100 (1:22 I think?) rather than her all time PB which is > 6 mos old, and her 1000, and got an "M" of 1.05...same as yours, Terry.

There are a lot of variables and as you know, I enjoy playing with the numbers. I think my SIL has good fitness ...that is she has the fitness to sustain her current technique for any distance she wants...she's not crumbling after 500, 1000 or 3k yards...

I think her biggest gains will come from these small improvements in efficiency allowing her to use her energy for increased speed, rather than same speed using less energy. She's got a big engine...she doesn't need to "Save" anything for the bike/run. She can go all out on the swim, get on her bike and go all out. and still run a 3:30 or better marathon within 4-7% of her best open marathon (or HIM) time.
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
  #9  
Old 04-09-2013
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default

Quote:
Originally Posted by CoachToby View Post
Hey Suzanne. Thorough analysis! What drills/practises did you recommend to help imprint the suggested tweaks?

Your comments regarding the effect of the Endless Pool on your swimmer's technique interested me. I always find swimming in the EP more challenging, especially streamlining. Do you think the current amplifies faults, or do you think it creates them?

Please could you let me know what video software you were using for this?

Sorry, all questions! You're very good :-)
Toby, coming from you this is quite a compliment. Thank you!

I suggested no drills/practices, lol. She has a coach she pays a fair price to (same price I charge actually), and I want her to have full confidence in him so it's a fine line to give feedback and support his training. His training is fine, there is nothing wrong with it, it's just different than what I would prescribe. She responds to his training well and is getting faster and is faster than she was last year.

it's a fine line as Roger said. She likes my input and I like being listened to. But it's not within my "scope" as a sister in law to displace her coaches effots as well. I actually like most of what he's giving her to do, so it's easier to support it than contradict it or confuse with "supplements".

But what would I suggest if she were MY swimmer?

I think it can always be taken down tot he basic focal poitn/drill combos in the 1-2-3 approach we've done recently in workshops.

1 length of drill + focal point, 2 lengths of drill + 4-6 strokes with focal point, 3 lengths of swim + focal point

Drills + FP I'd suggest:
A) SG for head position in breathing & non-breathing

B) Skating + bullseyetarget for each hand on entry

C) Swing Switch + Mailslot to target.

So if the activity is the 1-2-3 above I'd suggest a practice like this for pure focal point swimming:

Tuneup (450)
Drill/FP A, Activity 1-2-3 (150)
Drill/FP B, Activity 1-2-3 (150)
Drill/FP C, Activity 1-2-3 (150)

Main Set 1: 1500
Swim 50-100-150-200 of
FP A (500)
FP B (500)
FP C (500)

Tuneup 2: (600)
4 x 75 as 25A, 25B, 25C (focal points per 25) (300)
4 x 75 as 25AB, 25BC, 25ABC (300) (chunking)

Mainset 2: 500
50-100-150-200 Swim FP A+B+C (blending) (500)

Cooldown:
75 FP A
75 FP B
75 FP C

100 EZ swim
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
  #10  
Old 04-09-2013
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default

the software is Screenflow for Mac. it records anything you have on your screen, and the inset box is optional. For the playback it's just the VLC player and my mouse, nothign fancy
__________________
Suzanne Atkinson, MD
Level 3 USAT Coach
USA Paralympic Triathlon Coach
Coach of 5 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are Off
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:55 AM.


Powered by vBulletin®
Copyright ©2000 - 2022, Jelsoft Enterprises Ltd.