The Ice Berg Effect

The Iceberg Effect

by Frank Sole, Sole Swim Solutions

“If you keep on doing what you’ve always done, you’ll keep on getting what you always got.”

W.L. Bateman

A swim coach is so much like a captain of a ship. Iceberg ahead is shouted and the captain, based on visual and underwater radar devices, is kept informed of what is happening. All swim coaches can stand on the deck and for the most part develop a fairly good idea of what their swimmers and/or triathletes are doing or not doing. For example: kick is too wide, not finishing the stroke, elbows are dropped, bi-lateral imbalances, lack of hip rotation and pushing down on the water vs. a strong catch. Though not unlike an iceberg, a swimmer viewed from strictly the surface of the water can and many times is very deceptive.

The iceberg effect of swimming addresses the issue of what appears to be going on at the surface level but is a small reflection of what is in actuality happening under the surface of the water. Really, where does most of the body sit? As coaches, we need to be careful of appraising a swimmer’s stroke (i.e.: body positioning) only from the surface and what can be viewed from the topside as potentially “all is well.” When in actuality, viewed from below the surface, a swimmer needs considerable improvement.

In an article titled “Beware Distortions!” the author does an excellent job of cautioning coaches regarding the issue of critiquing a swimmer’s stroke from above the surface. “Refraction at the boundary between water and air bends light and causes objects and depths to appear more shallow than they actually are. If a swimmer’s legs appear 20cm below the surface of the water, you won’t be far off by doubling your estimate.”

So, what does one do to expose the good, the bad and the ugly of their swim stroke? A video stroke analysis is simply the best way for any athlete who is looking to improve overall stroke technique to meet that objective. Observing a swimmer at actual swim speed is difficult at best. For the human eye to catch and analyze motion in split-second intervals is a challenge and unfair to the athlete if an improper evaluation is made. Video stroke analysis gives the coach the opportunity to view a swimmer at a multitude of different angles, speed and positions to better access their unique strengths and weaknesses. The following are challenging at best to catch during a swimmer’s normal stroke mechanics in their daily workout:

· Body positioning

· Head Positioning

· Hip rotation along with shoulder rotation

· Hand entry

· The catch phase

· Shoulder positioning

· Stroke timing

· Breathing pattern

· Pull

· Recovery

· Kick

· Feet

To give you an example, I noticed an odd little twist of the left wrist of one of my athletes who I work out two days a week. This slowed her down creating dead spots in her stroke. I gave her instruction on what I believed was going on but the hitch seemed to still be there. After a video stroke analysis, I detected the culprit as a habitual rotation of her left wrist, which minimized her catch and her ability to hold on the water. After reviewing this analysis with her she now has a clear objective in what needs to take place. First, during the reach phase proper entry of her hands into the water was instrumental in minimizing the bilateral imbalance that existed.

Her hands now enter the water at an appropriate pitch which at full extension is approximately 6-8 inches below the surface of the water helping to avoid pushing down on the water setting up a successful catch. Second, we created a center of concentration which revolves around the palm of her hand. She has now acquired a kinetic feel for the water as she creates a clean catch feeling the pressure within the palm of her hand throughout the cycle.

The benefits of conducting a video stroke analysis are numerous. The ability to identify the good, the bad and, yes, sometimes even the ugly is essential in creating the necessary technique to move efficiently and effectively through the water. More is not better. Simply spending countless hours in the water hammering out lap after lap with the hope of creating and generating a more efficient stroke is not going to get it done. Einstein once said: “Insanity is doing the same thing over and over again and expecting different results.” I define swimming as “the ability to move from point A to point B in the most efficient and effective manner by minimizing drag and resistance.” This is obtained by proper body positioning, balance, excellent breathing technique and proper timing. First you need to see it. Then you need to feel it to know what it takes to make it happen. And, in order to make it happen, you need to follow the advice of Brain Tracy who said: “Perfect practice makes perfect.”

The Ten Rules to a Happy Relationship as a Triathlete

As someone who has been active in the endurance community for a long time, I felt an obligation to my younger competitors to pass along some sacred words of wisdom to live by. These 10 rules are designed to help create harmony and balance with your spouse or significant other in an already chaotic and busy world.

1. Communicate, communicate and, when you are done, communicate some more!

2. Contrary to popular belief, the weekend is not designed only for long rides and long runs. I know it is hard to believe but for the longest time I was perplexed.

I swear somewhere in the Old Testament God mentioned something about Thou shalt go long on the weekends and who am I to argue with the big guy. But, believe it or not, other things get done on Saturday and Sunday - time with the family, yard work and shopping.

3. Your word needs to be your bond. Picture this: “Honey, I am going out for a three-hour ride this morning” and six hours later you return and you wonder why he/she is not happy. He/she says: “But I made plans for us today.” You throw gas on an already five-alarm fire by responding: “Oh, what’s the big deal, it was only an extra three hours.” Stick to your time schedule!

4. Try doing your own laundry. Each day workout clothes pile up (running apparel, bike kit, swim towels, a litany of jackets and sweaters) and start to take up valuable real estate in a hamper built for the average person. Picture this: It’s 5am and you are getting ready to go and meet the buds for your long ride. You notice your favorite bike shorts are still dirty and in the hamper. Hum, should I wear them anyway? Be honest, its been done. Advice: this is not the time to tippy toe back into the bedroom and whisper into your spouse’s sleeping ear: “Honey, when were you going to do the laundry?”

5. All your gear, I am sure, has a designated shelf, closet, hanger or cubbyhole where it all belongs. Picture this scenario: You get done with your run and you come in the front door. Being a thoughtful and responsible person, you remove your shoes with the intention of putting them away later. Your spouse/significant other says nothing and you go about your day. He/she must not care that you leave your stuff at the front door. But later in the day as you are ready to go and look for your running shoes you call out: “Honey, where are my running shoes?” You get that staunch reply: “In the closet where they belong.” Suggestion, if your spouse/significant other takes the time to put your stuff away, you can to.

6. Most triathletes eat a regimented and specific diet to optimize their energy. Your daily consumption could consist of nutritionals, fruits, vegetables, energy bars, power drinks and protein shakes. And, don’t forget your special cookies. “Honey, where is the organically-grown vegetable bean dip I usually have with dinner (which, by the way, is being served in 5 minutes); didn’t you go food shopping?” Suggestion: keep a running list of the items that you need daily, weekly and/or monthly; and, what is the word I am looking for, oh yes, communicate well in advance that you are running out of something.

7. One of the very best ways of treating yourself after a tough week of training or a tough race is a massage. The truth is it would be advantageous to include this expense into your training budget. More to come on that. However, on those rare occasions when you ask your spouse/significant other to give you a quick rub down after a workout and he/she asks you how did that feel and you respond you don’t seem to touch me in that same spot as well as Olga does each week is not a good response. Obviously, the yoga classes must be working well for you to get your foot all the way up into your mouth. Accept the rub down graciously with a heart-felt thank you!

8. Create a line item for your training stuff within your budget. Designate monies for nutritionals, race entry fees, training/race gear, etc. If you are looking to purchase a new pair of Newtons, go for it. The money is in your account. You stop at the health food store on the way home for your nutritionals (you now do your own shopping) and, no problem, the money is there. You may want to avoid this scenario: Your spouse/significant other comes home after a long day at work, walks in the front door having to maneuver around your brand new Cannondale Slice and asks “whose bike is this?” You reply: “Oh, I didn’t tell you?”

9. Men, this is specifically for you: After a long day you and your spouse/significant other are sitting on the couch watching your favorite program. You nestle close together and she puts her hand on your leg and says, “Wow, your legs are smoother than mine. When you shave your legs what razor are you using?” You start to think: play stupid with this one, what razor do I use? She repeats the question. You reply: “Why, Lady Bic of course, why do you ask?” She states “I was wondering why my razors are always dull, why don’t you use your own?” “Well, if I use my own, I won’t have any to shave my face with.” Guys, sanctity in the shower is important. Honor this humble but important piece of real estate and, though you may be fond of Lady Bic, get your own.

10. And, when all else fails, revert back to #1 – communicate!

Winter 2011 Newsletter

Happy New Year and Welcome to the Inaugural Issue of Sole Swim Solutions Newsletter!

January is here. With that benchmark (protruding like a speed bump on the calendar) comes a determined and focused approach to a New Year of training. “This is the year that I……………….” - you fill in the blank. As the month joyfully proclaims, it’s a new year and with that comes all kinds of promises and proclamations. Just step foot in any gym or health club. You will be exposed to a world of maybe, could be and want to be. My hope is that we will all stay on track, creating the habits of a healthy lifestyle.

Contrary to popular belief, there is no pill or “5-minute workout a day” to a slimmer and faster you. There is only hard work and a wax-on/wax-off mentality to a more efficient and productive swim stroke. Einstein summed it up best when stating the definition of insanity is “doing the same thing over and over again and expecting different results.”
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In this inaugural newsletter I want to urge you to back away from the endless yardage in the pool and create a paradigm shift in your training regimen. Consider slowing down your swimming and focusing on your technique. This is a great time of the year to create a plan to finally fix that cross over, dropped elbow, poor balance, body positioning and a plethora of other inefficient swimming habits. You must identify technical issues that could be hampering your ability to achieve successful results.

The following points come from an article at Effortless Swimming entitled “The 7 Biggest Mistakes 95% of Swimmers Make.” Each mistake is followed by corrective action to improve your technique and finally fix those inefficient habits:

1. Training harder instead of smarter – swimming is a unique sport because the biggest improvement comes from reducing drag and not increasing strength or stamina. Train to improve your technique not your strength or endurance.
2. Stroking faster not longer – the greatest improvement in speed will come from travelling further each stroke but still holding the same stroke rate thus swimming faster with less effort.
3. Pulling through too early – once your hand enters the water allow it to stay high near the surface as you glide forward and once you feel yourself losing forward momentum begin your pull through.
4. Looking forward and not down – for the body to be balanced in the water, the head needs to be looking towards the bottom of the pool which brings the hips and legs closer to the surface reducing drag and allowing for a smoother more efficient stroke.
5. Swimming flat and not rotating from side to side – swimming is not performed on the stomach. It is done by rotating from side to side (beginning with the hips and following through all the way to the shoulders) to reduce drag and generate speed and power
6. Pulling through with a dropped elbow – a proper pull through will start with bringing the fingertips to point at the bottom of the pull while keeping the elbow high then pulling through using your entire forearm.
7. Leading the arm recovery with the hand - this is achieved by leading with the elbow and not the hand staying relaxed, keeping a high elbow and entering the hand early in the water just past the head.
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Paddles for Specific Training

Though not the only paddle you will use and carry in your swim bag, the Finis Freestyler Hand Paddle is designed to create an efficient stroke in your freestyle. Contrary to other paddles, the Finis paddle is perfect for improving technique by encouraging high elbows, maximizing one’s extension to reach out in front of the stroke and defining proper hand entry. The unique property of the paddle revolves around two distinct features: 1) the fin that runs down the underside of the paddle prevents the hand from skirting in or out which then encourages the hand to extend directly forward; and 2) the cutout design to the rear of the paddle. This helps the catch phase of the stroke by encouraging a slight bend in the wrist with fingers turned downwards. This paddle does a wonderful job of teaching the hand how to enter the water with proper extension along with the catch.

Make the most of your New Year swim goals by applying improved techniques in your stroke. I look forward to seeing you in the water!

www.soleswimsolutions.com
fsole@soleswimsolutions.com
480-252-3552

Video Stroke Analysis Part I

Harvey MacKay, motivational speaker, business owner and author of Beware of The Naked Man who Offers His Shirt, once indicated that his successes over the years was built on having a coach and that in business as well as in life practice makes perfect. Though he did add one important and dramatic word: perfect practice makes perfect. So the question to ask is this: In the world of swimming how do we take that advice and create success? MacKay goes on to tell an interesting and relatable scenario: “If you are a golfer and go out and play/practice seven days a week and have a loop in your swing, what are you doing? You are perfecting a practice era. You have put a ceiling on how good you can become.”
Now back to swimming. Many swimmers I have observed over the years have put self-imposed limitations on their swimming success. Many show up at the pool diligently prepared to swim, workout in hand, to implement the golden rule of “practice makes perfect.” Reflecting back on MacKay’s ultimate wisdom and insight, he indicates one needs to practice the right concepts over a long period of time in order to obtain the success one is striving for - perfect practice makes perfect. But, if you don’t know what to practice other than a prescribed workout determined before you set your head on the pillow to sleep that come hell or high water you will get your 3,000 meters in this very day, than you are no better off than the wayward golfer perfecting a loop in his swing. I have said over the years and hold to it that “many swimmers have become very good at doing it very bad.”
This would be a great time to step back from the edge of the pool and have a coach evaluate what is going on with your swimming above and, most definitely, below the water. Many times what you see on the surface can be compared to an iceberg, not much of an issue going on at the surface. But often a very different story below the waterline and in many cases that is where the underlying issues begin. One thing that may help is taking the time to have a video stroke analysis completed which in itself can be priceless. No doubt it will reveal the good, the bad and the ugly. And, for some, they would rather give a speech to a room full of people before watching themselves on video. However, ask yourself the simple question “how bad do I want to improve?” and you will get past your fear.
When conducting the stroke analysis, I will have my client swim a warm-up of 500 meters. This allows the swimmer to get comfortable and create some kinesthetic awareness. This also gives me the opportunity to get a good look from above while calculating their distance per stroke, stroke rate and establish their overall efficiency. Most important is to try and minimize wasted motion. The number one question I ask my client is: “So what do you want to get out of this session?” Undoubtedly they look at me bewildered and answer “faster in the water of course!” Of course, what a stupid question. I will capture video from up to nine different positions, more if necessary, to best determine what is going on under the surface. I look for overall body positioning, overall balance, head positioning, hip rotation, kick, recovery of the arms and hand position. Is there consistency with the entry? Are there dropped elbows? Are they pulling across their body or across the centerline?
A whole lot of stuff is going on simultaneously and understanding that most swimmers are simply looking for an opportunity to create an effective and efficient stroke, I break it down into four quadrants: the reach, the catch, the push and the pull. After the filming, I create a swim analysis and sit down with my client to review the video. I go over each segment in slow motion and stop frames so they see and really understand what I consider the “ah ha” moment or “do I really do that?” Next comes the part that many swimmers do not want to hear. I tell them to minimize their yardage for the next couple of weeks and concentrate on drills. This can be a real problem for my clients who are triathletes. So drills are in order, but which ones?

Frank Sole, Endurance/Swim Coach @ Lifetime Fitness, Scottsdale, AZ
USAT Level I Coach
480-252-3552
frank_sole@yahoo.com