Aces Swimming | Swimming instructor

Aces Swimming

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25.01.2022 There's nothing like swimming in the open water. Making the most of time when away from the swimming pool....Salt, Sea, Sun, Sand. http://aces-swimming.com//the-natural-25-metre-swimming-p/

23.01.2022 What is crossing over the midline on entry and what does it do to your swimming? Crossing over the midline refers to entering your hand across an imaginary line that is drawn down the middle of your body and extended out front when looking from above. In other words when your left hand goes to the right of the mid line and or the right hand goes across to the left of the mid line when entering the water. This can negatively affect your performance for the following reasons. F...irstly it can cause your body to fish tail through the water which increases drag reducing speed. Secondly it can keep you from swimming straight which can have a big effect, especially in open water when you don't have a line to follow. Going off course In open water adds distance to your swim which will take you longer. How do you know if you are doing it? You can probably feel it and notice it because you are having to correct your direction. Get someone to take a video while you are swimming. You can even swim with your eyes closed for a couple strokes to see if you are not going straight. But don't do this with other people in your lane for obvious reasons. How do you correct it? The simple way is to just enter your hands wider in front of your shoulders. You can check this by looking forward underwater and seeing where your hands are entering. Get someone to watch you while swimming towards them. Technique changes take time to correct so be patient and remember to only work on one technique change at a time. You cant chase two rabbits at the same time. See more

23.01.2022 Are you progressing in your swimming? A swim program needs to have the right components in it for it to be effective - some of these components are technique, endurance, speed, skills, strength, race pace, flexibility, recovery, nutrition, rest and recovery techniques etc. As a developing swimmer you can get faster just by swimming more often or for longer. In other words increasing the time you spend swimming. But once all the components have been developed and you are doing... the right amount of sessions for you to get faster the overload principle of exercise needs to be used. Swimming the same sets at the same speed for extended periods of time will not allow change to happen. By using the principle of overload in your training you can effectively improve your performance. An example of this would be the commonly used threshold set of 10x200fs which is used to increase your endurance by shifting the lactate turn point to a higher swimming speed. If you started this set as 10x200fs on 4 minutes holding 3minutes and 30 seconds for each 200 then overloading this set would be to increase the speed of each 200 by 5 seconds holding 3 minutes 25 seconds. Once you are able to do this then you would use the overload principle again and increase the speed by another 5 seconds. You may set yourself a goal of being able to complete the set as 10x200 fs on 3 minutes 15 seconds holding 2 min 45 seconds. Using the overload principle in a progressive manner can be an effective way to improving your swimming. However overloading too much or too soon can be detrimental to your performance as well. See more

22.01.2022 Stretch cords are a versatile, underrated piece of equipment to use for developing strength and technique in the water. Many elite athletes carry their cords with them while traveling to facilitate an entire swim workout if a pool is not readily available, or to use for a race warm-up when not allowed in the water before an event. You can replicate an entire swim practice if you don’t have access to a pool or if you missed a swim after a busy day of work. After 1520 minutes of exercises, you’ll leave with a sweat and a lot of fatigue in your major muscles used in swimming. Contact me if you would like to buy some $39.

21.01.2022 A very interesting podcast. It is amazing how research has influenced peoples behaviours

21.01.2022 https://www.usaswimming.org//improving-your-flipturns---mi

19.01.2022 Dedication and Determination will drive you forward. Keep pushing and success will happen

12.01.2022 Introductory offer for a private stroke correction session. The session is for swimmers of all ages and abilities. Now only $40 per hour - normally $70. Great for swimmers wanting to improve efficiency and speed. For Triathletes, competitive pool swimmers, and fitness swimmers. Send me a message for your first session. I am based on the Gold Coast, Queensland. I have over 22 years of coaching experience to get you as fast as possible as quick as possible. #swimming #triathlete #swimtechnique #swim #privateswimlesson

09.01.2022 Private or small group sessions to fast track your swimming performance. These sessions are aimed at swimmers of any age and ability. If you are a young developing swimmer aged 8 to 14 years of age and struggling to improve your dives, starts, turns and finishes or stroke technique, private coaching sessions will fast track your technique and skills. Are these aspects holding you back? Are you not improving because of big group sessions where specific technique and skills are not getting addressed? Are you a triathlete struggling with technique or training programs? Improving your technique and or doing the correct sets at the right speed will improve your performance. A Private session is $70 per hour, 2 swimmers are $40 each and 3 to 5 swimmers are $30 per session. Contact me for further information. #swimcoach #triathloncoaching

08.01.2022 Using Power Cords are an effective way to improve specific and general strength. This exercise is a great way to improve the strength in your core muscles which are used constantly during swimming. The exercise can be done doubling up the cords or using a single cord. 3 sets of 10 to 15 reps each side. Remember to warm up and do mobility exercises beforehand.

06.01.2022 Think of your body as a seesaw. When one side goes up the other side goes down. Lifting your head to high will cause your hips and legs to sink. What position should your head be in? Anywhere from a straight neck position to slightly looking forward position. This will depend on the buoyancy of your body. If your body floats really well with legs near the top of the water then you can get away with bending your neck slightly and looking slightly forward but you can also keep your neck straight if that is comfortable for you. [ 48 more words ] http://aces-swimming.com/2020/04/29/freestyle-head-position/

06.01.2022 Open water swimming has become the new training ground. Nothing beats nature for a great feeling

05.01.2022 Get faster quicker by training at the right speed for your ability. This is a very important aspect of training to make improvements in the quickest way possible. Neglecting this aspect may get you to your goal but it is going to take a whole lot longer. There are 3 energy pathways that your body uses to provide fuel for muscles namely the ATP-CP, lactate, and Aerobic. Each event that you train for requires varied amounts of training in each energy pathway. Getting this amou...nt correct is crucial to a specific event. Each energy pathway has specific intensities/speeds to your fitness and ability levels. These intensity/speed levels are different for each individual. The difference in energy pathways can be as little as 3 seconds per 100m in swimming. So you could be training too fast or too slow when targeting a specific intensity level. Specific intensity levels can be worked out using test sets, race times and or time trials. See more

05.01.2022 Great swimming Charlise. Learning open water skills while away from the pool.

04.01.2022 Training in adverse conditions is important for your development as an athlete. Winds picked up to 76km/HR gusts. It gives you that thought that if I can train in these conditions calmer conditions will be nothing. Don't let bad weather hold you back

04.01.2022 Making the most of time away from the pool. Well done Abi

04.01.2022 When you think about giving up remember this

04.01.2022 A great video to see all the different muscles used in swimming. You can see why it would help training all these muscles in a well balanced dryland program. Notice how the core is continually activated. https://youtu.be/OTBtx8dkstw

02.01.2022 The most important thing you can do to get faster with regards to your swim technique is to get your body shape straight and horizontal as close to the top of the water as possible. An incorrect body shape and position can create the most drag which has a massive influence on your speed. Once you have your head in the correct position(refer to last post) you need to get your back and hips as straight as possible and while allowing for an efficient kick your knees and ankles as straight as possible and your legs as close together as possible. [ 376 more words ] http://aces-swimming.com//09/fastest-freestyle-body-posit/