Training as Normal over Easter

If you need to work off some chocolate calories this weekend you will be pleased to know it is business as usual. We are swimming at our regular times on Easter Sunday and Monday. Enjoy your hot cross buns!!!

Race Night Results, SOM

Yes, we did have a race night this month and the results have now been collated and posted on the various pages. It was a very successful race night at that with 11 individual records being set and also a relay record.

The North Island Champs are not too far away now so you have 2 further opportunities to practice your race strategies etc on club night before the big event. Don't forget to get your entry in though.

Swimmer of the Month, Wooden Spoon
Swimmer of the month went to Dave Walker. Dave has been working very hard on his technique and this has paid off big time. He is looking silky smooth in the water (and out of course) and is having a stunning open water season. Well done Dave!

The wooden spoon went to me (again!). This was more of a 'minties moment' than a wooden spoon moment when my goggles broke in dramatic fashion right on the start line of the Legend of the Lake swim (sigh).

Kohi Swim Series Points Wrap Up

The points part of Kohi Summer Swim Series wrapped up with Swim 16 last night. South City did pretty well to have 4 swimmers win their age division: Mark Cowling Men 50 to 59, Jess Hughson the hotly contested Women 20 to 29 age group, Deryn McGregor Women 50 to 59 and Avy Judelson Women over 60. Photo below of our age group winners plus a photo bomber who won the cuteness contest.

There are still 2 swims to go at Kohi before the season completely ends and we say goodbye to summer.

Notes on Yesterday's Drill

Long Dog (or Long Dog Paddle)

Purpose:

Like many drills, this popular drill can be used to address several aspects of technique.

1.       Improve body position – it's hard to lift up at the front (or it's easier if you don't).

2.       Improve body rotation – because it's harder to lift up for air you need to rotate.

3.       Improve hold on the water to achieve a steadier propulsion.

How to do it:

Simplistically, swim freestyle except recover your hand and forearm under the water.

Some key points are:

1.       'Feather' your recovering hand so it slips through the water with as little resistance as possible, i.e. turn your hand parallel to your body until it's about level with your goggles, then turn it so the palm faces down as you reach ready for the catch.

2.       Timing: Leave your extended arm extended until your recovering hand is about level with your goggles. Then make the catch at the same time as you reach forwards with the recovering hand.

3.       Rotation: Rotate your body (hips) as you reach forward, like leaning on your armpit. Many of you will need to exaggerate your rotation and turn your head further for air.

Fine points:

1.       Where you reach forward to affects your balance, a bit like a trim tab on a boat. If you struggle to keep your feet up, try reaching to a deeper position. Try just straightening your reaching arm. Experiment to find a reach target that gives you a relaxed head-toe balance and an easy forward momentum. Avoid downwards pressure in front of you; it will usually lift your front, which encourages your legs to sink.

2.       Many adults swim with too little body rotation, which encourages them to lift up at the front to get air. Practice purely rotating your head and body for air. At low speeds you will need to be facing almost upwards when you breathe. At higher speeds your bow wave enables less rotation, but still more than most use.

3.       Think of holding the water and reaching forward rather than pulling the water. This mental image often helps with feel for the water. Imagine you are holding a large ball of jelly in the water. If you pull it to aggressively, it will just 'tear'. However, if you think of gently holding it and reaching forward as far as you can, sub-consciously your mind/body works out the right thing. It also improves your body shape as your sub-conscious works out how to make it easier.

How to practice:

1.       Choose just one focus point and concentrate on it; for a whole session, for a week, for a month, until you feel comfort with it. If you move from one focus to another too quickly none will stick.

2.       Use the same focus when you swim freestyle. This will help the skill from the drill get into your full stroke.

hmmmmm something looks familiar

Look who is in the Eastern Courier!!!!!

This is Tony's son, Stuart.

This Week's Happenings

Hi all

Over the last few months some of you have been asking about the drills suggested in the programmes, e.g. what are they, how do you do them and what's the purpose of them? We thought it would be good to run a session to explain one or two of them, so…

This Sunday (6th), we'll use the relay time for Tony to explain one of the drills (or two if there's time). Deryn will be a demonstrator/guinea pig.

Two lanes will be set aside for 'free' swimming for those who prefer to continue training.

The drill we'll cover will be "Long Dog", with Tony explaining (a) its purpose(s), (b)  how to do it well and (c) some fine points. Please don't think that this is just for learners - drills like Long Dog have layers of detail that can help swimmers of all levels.

Afterwards, let us know what you thought. If you want more we can do that, or if you don't, we won't.

Finally, just a reminder that Wednesday this week is race night, with 25, 50, 100 & 200 m of any stroke.

Happy swimming

Tony