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25.01.2022 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/

25.01.2022 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

25.01.2022 Theres always a way

23.01.2022 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/

23.01.2022 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.

23.01.2022 Open water swim https://aces-swimming.com/2020/03/25/open-water-swim/

22.01.2022 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

22.01.2022 Great session today swimmers. This is the last session at Immanuel college due to the Corona virus restrictions on indoor swimming pool centres. I will keep you updated on any sessions.

21.01.2022 Strong abdominals are crucial for all sports. Having strong abdominal muscles can improve your ability to swim stronger. As with any exercise start slow and build up progressively. https://twitter.com/runnersworld/status/1416832391365206022

21.01.2022 Power cord training is an effective method to use when you're not able to get to a training pool which can be used out of the pool and in your home swimming pool. The power cords can be used in your dry land training program for swimming to strengthen specific muscles used in butterfly, backstroke, breaststroke and freestyle. AUD $39. Delivery available. Send me a message #powercord #swimming #stretchcord #swimathome

20.01.2022 What a day. 3 swimming pools 12 hours of coaching. 1 hour to go.

20.01.2022 Just about to create some speed

19.01.2022 Swimming performance is directly related to power to body weight ratio. If you increase the strength in your arms, performance will increase. But it is important that the strength training you do is very specific to the movement patterns you use in the actual sport. Power cords can be used in such a way that you can replicate the movement you use during swimming, surfing and paddling on a surf lifesaving malibu board. Power cords can be used very effectively to improve your t...echnique by allowing you to adjust your shoulder elbow and wrist angles to the optimal positions. If you cant get to a pool but don't want to let your performance deteriorate due to a detraining effect, the power cords are an effective training device to help you keep on top of your game. Easy to set up and can be used almost anywhere, and small enough to put in your kit bag. The power cords can be used for other strength exercises and target other muscle groups. They come in varying strengths to suit your ability four, six, and eight mm. If you would like to know more about them or order the power cords drop me a message. Power cords are $ 39. See more

18.01.2022 Hi All. This is an instructional video on how to use the power cords for a dry land session. The set is 10 sets of 30 seconds on 30 seconds off. You can build this up to 20 sets progressively. Remember to do a good warm up beforehand and stretch. Start slow and build from there. If you have any questions don't hesitate to contact me. Stay posted for some more videos. If you would like to buy the power cords please send me a message on the Aces Swimming Facebook page. $39. The power cords can be used for strength training on land and in the water.

18.01.2022 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

18.01.2022 A warm up with drills and then speed is a good way to practice good technique while going fast. https://aces-swimming.com//mixed-pace-freestyle-endurance/

16.01.2022 A very interesting podcast. It is amazing how research has influenced peoples behaviours

14.01.2022 If you cant get to a pool swim with a power cord to develop strength, power and endurance in all strokes. $39. drop me a message if you would like some more info or want to place an order. Easy to set up and use

14.01.2022 https://youtu.be/1QdGiZe1pac

13.01.2022 Hi All. Hip flexibility in swimming is an important aspect. Tight hip flexors are going to drop your knee and take you out of a streamlined position, increasing drag and reducing speed. Check this video out. These guys are knowledgeable and classic. https://youtu.be/-2vO8QfdLFg

13.01.2022 Great swimming Charlise. Learning open water skills while away from the pool.

12.01.2022 Open water swimming has become the new training ground. Nothing beats nature for a great feeling

12.01.2022 POWER CORD WORKOUT FOR DRYLAND Monday/ Wednesday/ Friday Week One ... warm up mobility and stretching exercises 10 min jumping jacks or skipping 2minutes power cord 5 sets of 50 pulls with 30 second rest after each set cool down Stretch 5 minutes workout time 25 minutes from weeks 2 to 10 increase by one set each week until you reach 14 sets Week 2 6 sets of 50 pulls with 30 seconds rest Week 3 7 sets of 50 pulls with 30 second rest Week 10 14 sets of 50 pulls 30 seconds rest

11.01.2022 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 dont have access to a pool or if you missed a swim after a busy day of work. After 1520 minutes of exercises, youll 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.

10.01.2022 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

10.01.2022 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

09.01.2022 Hi All. Below is a workout that you can do with the power cords. If there are any questions let me know. Enjoy Power cord workout session 1 warm up 2 minutes of skipping or jumping jacks... light stretching of all major muscle groups shoulder stabilization External shoulder rotation - 2 sets of 10 reps dryland pulling Double arm freestyle action pulling 5 sets of 30 seconds on 30 seconds off water power cord 5 sets of 80 freestyle arms with 30 seconds rest 5 sets of 40 backstroke arms with 30 seconds rest 5 sets of 20 breaststroke arms with 30 seconds rest 5 sets of 10 butterfly arms with 30 seconds rest 5 sets of 1 minute kicking with a board(no board for backstroke) with 30 seconds rest 5 sets of 10 arms max effort choice stroke with 60 seconds rest cool down get warm and stretch for 5 minutes

09.01.2022 Power cord workout session 2 endurance focus In and out the water warm up Mobility swing arms forward circles. Backward circles, sideways, up and down, opposite circles 10 times each swing legs while holding on to wall, pole etc forwards, backwards, sideways 10 times each... light stretching of all major muscle groups shoulder stabilization External shoulder rotation using power cord 2 sets of 10 reps dryland pulling Double arm freestyle pulling with power cord - 5 sets of 30 seconds on 30 seconds off water power cord 10 sets of 100 freestyle arms with 30 seconds rest pulling at an effort of 75% 5 sets of 1 minute kicking your choice with a board(no board for backstroke) with 30 seconds rest repeat the above set 2 to 3 times depending on your previous training experience cool down get warm and stretch for 5 minutes

08.01.2022 When you think about giving up remember this

08.01.2022 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/

08.01.2022 Power cords for sale $39. Different strengths to suit your ability. With many of the swimming pools closed, specific swimming strength can be maintained with power cords. Message me if you would like to buy one.

07.01.2022 Hi All. Here is a good dryland strength video that you can follow during the lockdown period https://youtu.be/qoQnsbfMCeI

07.01.2022 Good luck to all the Aces swimmers taking part in this event tomorrow. Swim fast have fun!

07.01.2022 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

06.01.2022 Dedication and Determination will drive you forward. Keep pushing and success will happen

04.01.2022 Power cord for in your own swimming pool at home. $39 each. Send me a message. I can deliver if local or post if further afield. Perfect for keeping you strong and fit. Can be used for all strokes and kicking. If the waters too cold to get in you can put a surfboard or surf lifesaving board in the pool and paddle with the power cord attached to the board at the leash plug or around your waist.

04.01.2022 Reaction time can mean a lot when races come down to 0.01 seconds https://www.instagram.com/reel/CUINXoyJGaN/

03.01.2022 Making the most of time away from the pool. Well done Abi

02.01.2022 Boot camps/personal trainers limited to 10 people with social distancing.

02.01.2022 https://www.usaswimming.org//improving-your-flipturns---mi

02.01.2022 Hi All. Just a message for all the swimmers swimming on Monday Wednesday and Friday mornings. Swimming will continue as normal until further notice.

02.01.2022 https://youtu.be/-anCPiCnJzo

01.01.2022 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

01.01.2022 Information to help you set up your power cord to use for dryland strength training and swimming