Friday, June 8, 2012
Sunday, March 30, 2008
The math behind swimming stroke counts
The math behind swimming stroke counts
Many coaches talk about distance per stroke (DPS) and strokes/minute or strokes/second (stroke rate - SR) or even seconds/stroke - but what does it all mean?
* Distance = 100 meters
* Time = 1-minute (60 seconds)
* Stroke (cycles) = 54
Now the math:
* DPS = distance/# cycles used for that distance = 100/54 = 1.85 meters/cycle
* SR = #cycles/time = 54/1:00 = .9 cycles/second
* Seconds/Stroke = time/#cycles = 1:00/54 = 1.11 seconds/cycle
So what!?! You want to increase your efficiency - get the most with the least, up to a point. You might be able to cover 10 meters with one stroke, but move so slowly that a snail passes you - not a good balance between SR and DPS.
You can count your cycles during different sets in practice and compare that with your time for those repeats - if you are putting out the same effort, you can tell when you have found a good balance - you will be taking the lowest number of strokes without losing speed. It takes practice, but with time you will find your optimum mix. As you improve your conditioning and your technique, you may find DPS changing; if it is a positive change, then it is usually a good one, indicating that you are getting more out of each stroke.
Many coaches talk about distance per stroke (DPS) and strokes/minute or strokes/second (stroke rate - SR) or even seconds/stroke - but what does it all mean?
* Distance = 100 meters
* Time = 1-minute (60 seconds)
* Stroke (cycles) = 54
Now the math:
* DPS = distance/# cycles used for that distance = 100/54 = 1.85 meters/cycle
* SR = #cycles/time = 54/1:00 = .9 cycles/second
* Seconds/Stroke = time/#cycles = 1:00/54 = 1.11 seconds/cycle
So what!?! You want to increase your efficiency - get the most with the least, up to a point. You might be able to cover 10 meters with one stroke, but move so slowly that a snail passes you - not a good balance between SR and DPS.
You can count your cycles during different sets in practice and compare that with your time for those repeats - if you are putting out the same effort, you can tell when you have found a good balance - you will be taking the lowest number of strokes without losing speed. It takes practice, but with time you will find your optimum mix. As you improve your conditioning and your technique, you may find DPS changing; if it is a positive change, then it is usually a good one, indicating that you are getting more out of each stroke.
HOW TO BECOME AN OFFICIAL
Swimming Championships and Meets are conducted by Clubs, Areas, State and National Bodies. The Association's Technical Officials officiate at these various Meets.
A swim meet needs a lot of officials - in an eight lane pool at least 40 are necessary if the Meet is to run well. Being an official is an excellent way of supporting your children in their favourite sport.
There are also some fringe benefits! If you volunteer before the meet and get your name on the roster, you will normally have free pool entry. You will receive a complimentary program, and lunch and snacks are usually provided at full day meets
The Association conducts a comprehensive course of lectures in all technical aspects of swimming. New officials are constantly in demand. You can help.
Below is a list of the positions for which accreditations are held and credentials issued. In most cases, all that is involved is a lecture and a practical assessment, which takes an hour or so. You will be supplied with notes prior to the lecture and will have ample opportunity to ask questions of the presenter. Most people pass! Candidates should have gained experience in the positions before going to the lectures, e.g. at Club Nights and Area Meets.
The lectures are organised by the Area ALEC Convenor. "ALEC" is short for Appointments Lectures and Examinations Committee. Interested persons should contact their Area Association's ALEC Convenor, President or Secretary. Contact details can be obtained from your Club, Area or by telephoning the Association Office.
Credentials are available for the following positions:
* Timekeeper - A great place to start. Really easy (especially with the button timing system) and you will get a great view of race finishes. We always need plenty (three per lane plus a Chief).
* Starter - Looks an easy job, except for the Men's Open 50m freestyle. Makes sure all swimmers are given an equal start (no movement, stalling etc on the blocks).
* Check Starter - Marshalling of swimmers into correct heats and lanes for the start. The credential covers Marshals and Check Starters. An important position in all meets.
* Finish Judge - An important position at manually timed meets! Involves deciding the placings of the competitors at the finish.
* Recorder - Seeds entries, processes results, checks times and also handles withdrawals, which helps the meet run smoothly by managing time effectively. Key position at all meets.
* Referee - Controls the meet and solves all problems. Must know everything in the NSW Swimmers' Digest. Referees started life as other officials and became more qualified as their interest and involvement grew.
* Turn Judges and Judges of Strokes - More technical positions, included in the qualification of Referee. Very important, especially in junior meets, as this helps the swimmers and coaches ensure that technique is correct.
Things to remember:
* Technical Officials provide the swimming community with a precious gift - time.
* Without Technical Officials there will be no swim meets and therefore the swimmers have no competition.
* Every time you work at a swim meet you help young Australians achieve their goals and stay healthy.
* Once qualified you can work Metropolitan/Country, State and even Nationals. All assistance during Club races is greatly appreciated.
Nomination forms for all Swimming NSW Meets are available from the Association Office, your Area ALEC Convenor, or the Association's website, prior to respective closing dates. Officials should nominate on the appropriate form and must return it to their ALEC Convenor in sufficient time so that the closing date shown above can be met. Official advice of your appointment will be forwarded shortly after closing dates for nominations.
If you wish to qualify as a Technical Official or gain extra qualifications ask your Club or refer to your Area ALEC Convenor. Every year NSWSA holds a Technical Officials Forum where you can update your knowledge
A swim meet needs a lot of officials - in an eight lane pool at least 40 are necessary if the Meet is to run well. Being an official is an excellent way of supporting your children in their favourite sport.
There are also some fringe benefits! If you volunteer before the meet and get your name on the roster, you will normally have free pool entry. You will receive a complimentary program, and lunch and snacks are usually provided at full day meets
The Association conducts a comprehensive course of lectures in all technical aspects of swimming. New officials are constantly in demand. You can help.
Below is a list of the positions for which accreditations are held and credentials issued. In most cases, all that is involved is a lecture and a practical assessment, which takes an hour or so. You will be supplied with notes prior to the lecture and will have ample opportunity to ask questions of the presenter. Most people pass! Candidates should have gained experience in the positions before going to the lectures, e.g. at Club Nights and Area Meets.
The lectures are organised by the Area ALEC Convenor. "ALEC" is short for Appointments Lectures and Examinations Committee. Interested persons should contact their Area Association's ALEC Convenor, President or Secretary. Contact details can be obtained from your Club, Area or by telephoning the Association Office.
Credentials are available for the following positions:
* Timekeeper - A great place to start. Really easy (especially with the button timing system) and you will get a great view of race finishes. We always need plenty (three per lane plus a Chief).
* Starter - Looks an easy job, except for the Men's Open 50m freestyle. Makes sure all swimmers are given an equal start (no movement, stalling etc on the blocks).
* Check Starter - Marshalling of swimmers into correct heats and lanes for the start. The credential covers Marshals and Check Starters. An important position in all meets.
* Finish Judge - An important position at manually timed meets! Involves deciding the placings of the competitors at the finish.
* Recorder - Seeds entries, processes results, checks times and also handles withdrawals, which helps the meet run smoothly by managing time effectively. Key position at all meets.
* Referee - Controls the meet and solves all problems. Must know everything in the NSW Swimmers' Digest. Referees started life as other officials and became more qualified as their interest and involvement grew.
* Turn Judges and Judges of Strokes - More technical positions, included in the qualification of Referee. Very important, especially in junior meets, as this helps the swimmers and coaches ensure that technique is correct.
Things to remember:
* Technical Officials provide the swimming community with a precious gift - time.
* Without Technical Officials there will be no swim meets and therefore the swimmers have no competition.
* Every time you work at a swim meet you help young Australians achieve their goals and stay healthy.
* Once qualified you can work Metropolitan/Country, State and even Nationals. All assistance during Club races is greatly appreciated.
Nomination forms for all Swimming NSW Meets are available from the Association Office, your Area ALEC Convenor, or the Association's website, prior to respective closing dates. Officials should nominate on the appropriate form and must return it to their ALEC Convenor in sufficient time so that the closing date shown above can be met. Official advice of your appointment will be forwarded shortly after closing dates for nominations.
If you wish to qualify as a Technical Official or gain extra qualifications ask your Club or refer to your Area ALEC Convenor. Every year NSWSA holds a Technical Officials Forum where you can update your knowledge
Saturday, March 29, 2008
Trickett's treat with 50m world record at Aussie swimming trials
18 hours ago
SYDNEY (AFP) — Australia's Libby Trickett became the world's fastest woman in the pool with a world record in the 50-metres freestyle on the final night of the national Olympic trials here Saturday.
Trickett, formerly Lenton, powered home to nab the record in the one-lap skelter following teammate Eamon Sullivan's record-shattering feats in the men's equivalent event this week.
Trickett clocked 23.97 seconds to carve 0.12secs off the five-day-old mark held by Dutchwoman Marleen Veldhuis at the European championships in Eindhoven.
It was more than half a second off Trickett's best time in the 50m to finish the trials on a high.
"To be honest I really thought the 50 world record was going to be out of my reach for a lot longer," the 23-year-old said.
"It has always been a bit of a target and it has always seemed such a distant time that I never really thought I could get there."
Trickett beat home rising young sprint star Cate Campbell, 15, who was expected to be the one hunting down Veldhuis's record on Saturday rather than Trickett.
In the men's, team captain Grant Hackett claimed his signature 1500m freestyle event winning the national title in a time of 14 minutes 48.65 seconds ahead of Craig Stevens (14:53.18).
Hackett's quest for three Olympic 1500m titles in Beijing is taking shape after posting his fastest time in three years.
It was Hackett's fastest time since winning the world title in 2005 and having shoulder surgery in 2006 which prevented him competing at the Melbourne Commonwealth Games.
His time was faster than the effort of Russian Yury Prilukov (14:50.40) in winning the European championship just last week.
However, Hackett was still 14 seconds off his world record time swum at the 2001 world championships in Japan and his time was slower than both his previous Olympic victories.
"There was not too much plan tonight, to be honest," Hackett said.
"I did not feel great in the warm-up. But I held the pace up well considering how I felt and it is a solid time."
Hackett won gold in the distance event at the Sydney 2000 and Athens 2004 Games and if he is successful in China he would become the first man to win three successive Olympic titles in the same event.
"That's the first step out of the way with qualifying," he said. "Now I'm really looking forward to putting my head down and doing some hard training.
"It would be great to win a third title.
"I would love to win it for Australia because we've had such a great representation in this event."
It was one of the fastest national trials ever held in Australia with a total of eight world records, a further 13 Commonwealth records and another four Australian records established over the eight days.
By Brian Savard
MINNEAPOLIS, Minnesota, March 26. ST. Thomas Academy chalked up its fourth consecutive team title at the Minnesota Men's Class A Championships.
The Cadets scored a meet-high 247 points. Fergus Falls finished up in second with 197 points while Sauk Rapids-Rice tallied 157 points and placed third.
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Fergus Falls took two of the three relays. The 200 medley relay grouping of Joel Money, Mike Hurley, Eben Danielson and Nathan Jobe touched out St. Thomas Academy, clocking a 1:39.12. Hurley and Jobe helped propel the first-place Fergus Falls 400 freestyle relay (Hurley, Money, Preston Anderson and Jobe), as the Otters finished in 3:16.11.
The Strumbell brothers from Evelet-Gilber accounted for half of the individual event wins.
Zack Strumbell bettered the Class A record in the 200 freestyle by a second and a half, easily covering the eight-lap sprint in 1:40.85. His brother, Luke, set the former class mark of 1:42.21 at last year's Class A Championships. Strumbell nearly missed Red Wing's Justin Hake's 2002 Class A mark in the 100 butterfly (50.13), but he still captured the gold medal nonetheless in 50.37.
Luke Strumbell captured both sprint freestyle events, winning the 50 freestyle in 21.02 and the 100 freestyle in 46.71.
Matt Hoyland from St. Thomas set a Class A record in his preliminary swim in the 100 breaststroke, cruising in at a 56.37. Hoyland's performance lowered Peter Goeman of Grand Rapids' 2006 mark of 56.47 with the swim. He came back in finals and won the event in a time slightly off of his morning swim, touching in 57.42. Hoyland also finished second in the 50 freestyle (21.40).
Mike Hurley of Fergus Falls increased his lead with each 50 in the 200 IM, taking the event in a first-place time of 1:56.15. With the swim, he trimmed down Jason Trimmer of Sauk Rapids-Rice's 2001 Class A mark of 1:56.16. Hurley took second to Hoyland in the 100 breaststroke, turning in a 59.80 time.
Turner Eckstrom from Red Wing took the diving title with a 460.75 score. Danny Pogue of Chisholm placed second (442.80) while Mankato West's Luke Weber finished up third with a 410.35 score.
Results: Minnesota Men's A Championships
Premium Members - Search More About: St. Thomas Academy
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MINNEAPOLIS, Minnesota, March 26. ST. Thomas Academy chalked up its fourth consecutive team title at the Minnesota Men's Class A Championships.
The Cadets scored a meet-high 247 points. Fergus Falls finished up in second with 197 points while Sauk Rapids-Rice tallied 157 points and placed third.
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advertisement
Fergus Falls took two of the three relays. The 200 medley relay grouping of Joel Money, Mike Hurley, Eben Danielson and Nathan Jobe touched out St. Thomas Academy, clocking a 1:39.12. Hurley and Jobe helped propel the first-place Fergus Falls 400 freestyle relay (Hurley, Money, Preston Anderson and Jobe), as the Otters finished in 3:16.11.
The Strumbell brothers from Evelet-Gilber accounted for half of the individual event wins.
Zack Strumbell bettered the Class A record in the 200 freestyle by a second and a half, easily covering the eight-lap sprint in 1:40.85. His brother, Luke, set the former class mark of 1:42.21 at last year's Class A Championships. Strumbell nearly missed Red Wing's Justin Hake's 2002 Class A mark in the 100 butterfly (50.13), but he still captured the gold medal nonetheless in 50.37.
Luke Strumbell captured both sprint freestyle events, winning the 50 freestyle in 21.02 and the 100 freestyle in 46.71.
Matt Hoyland from St. Thomas set a Class A record in his preliminary swim in the 100 breaststroke, cruising in at a 56.37. Hoyland's performance lowered Peter Goeman of Grand Rapids' 2006 mark of 56.47 with the swim. He came back in finals and won the event in a time slightly off of his morning swim, touching in 57.42. Hoyland also finished second in the 50 freestyle (21.40).
Mike Hurley of Fergus Falls increased his lead with each 50 in the 200 IM, taking the event in a first-place time of 1:56.15. With the swim, he trimmed down Jason Trimmer of Sauk Rapids-Rice's 2001 Class A mark of 1:56.16. Hurley took second to Hoyland in the 100 breaststroke, turning in a 59.80 time.
Turner Eckstrom from Red Wing took the diving title with a 460.75 score. Danny Pogue of Chisholm placed second (442.80) while Mankato West's Luke Weber finished up third with a 410.35 score.
Results: Minnesota Men's A Championships
Premium Members - Search More About: St. Thomas Academy
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Tuesday, March 18, 2008
Monday, December 3, 2007
Speedo Tip
This week’s Speedo Tip of the Week comes from David Swensen, a certified strength and conditioning specialist and assistant coach for the YMCA of the North Shore in Beverly, Mass. Swensen offers some advice on how to stretch before swimming.
Swensen’s Tip:
People used to think stretching was the best thing to do before exercising. What recent research has shown is that static stretching (holding a stretch for 10 seconds or more) is not the best way to prepare your muscles for exercise. It is better to perform light exercise, like calisthenics, to work the muscle through a large range of motion with a low resistance. This increases the temperature of the muscle (that’s why we call it a warm-up), making it more flexible to work more efficiently. Exercises such as arm swings, windmills, squat thrusts and lunges are good examples of dynamic stretching. Traditional static stretching still has a place in your workout. Try it at the end, after your warm-down. Think of it as wringing out your muscles, like you would a wet towel. This wringing actually “squeezes” the lactic acid and other stuff out of your muscles, letting new blood, with oxygen and nutrients, rush to your muscles, starting the recovery process.
Swensen’s Tip:
People used to think stretching was the best thing to do before exercising. What recent research has shown is that static stretching (holding a stretch for 10 seconds or more) is not the best way to prepare your muscles for exercise. It is better to perform light exercise, like calisthenics, to work the muscle through a large range of motion with a low resistance. This increases the temperature of the muscle (that’s why we call it a warm-up), making it more flexible to work more efficiently. Exercises such as arm swings, windmills, squat thrusts and lunges are good examples of dynamic stretching. Traditional static stretching still has a place in your workout. Try it at the end, after your warm-down. Think of it as wringing out your muscles, like you would a wet towel. This wringing actually “squeezes” the lactic acid and other stuff out of your muscles, letting new blood, with oxygen and nutrients, rush to your muscles, starting the recovery process.
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