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Endurance Swimming Assessment
Kristin
Schleicher
| Profile |
MIT Triathlon Team
- Clothing |
| Last Update |
April 27,
2010 |
Technique
| Rating Scale: 1=beginner, 2=needs attention,
3=fair, 4=strong, 5=excellent |
| Skill |
Rating |
Observations and Video Clips |
| Posture |
4 |
posture4
10-04-19. Good head position, strong chest-hips connection. Arches
back when breathing. |
| Breathing |
2 |
breathing2
10-04-19. Too much of the head is being lifted out of the water.
Try to roll your head onto your extended arm so that only your face
rolls to the air. |
| Rotation |
3 |
breathing2
10-04-19. Hip rotation looks good, chest not rotating quite enough,
which twists your core in the water (creating extra drag). I think
this happens because you are pulling too early in the stroke cycle
(not enough glide) see below. |
| Arms |
2 |
Extension: arms2
10-04-19. arms
front 10-04-12. arms
side 10-04-12. On
extension your hand is too close to the surface. Get your hand deeper
so that your arm is parallel to the surface (not slanted upwards). |
| Front Quadrant Timing: Catch
and pull are too early. Introduce more glide into your stroke and
you will find that "less is more." |
| Catch: The
catch is not vertical, so not much of the forearm is used. |
| Pull: The
pull is not very effective because the hand-forearm surface is not
pressing back towards your feet long enough. |
| Recovery: No
video, but you need to enter you hands fingers first, closer to your
body. That will get your hand to shoulder depth, and will make it
easier to get an early vertical forearm catch. |
| Kick |
3 |
2-Beat: not
evaluated |
| 6-Beat: kicking3
10-04-19.Pretty good in terms of the timing, but there is too
much knee bend, which means your legs are short levers. Endurance
swimmers need long levers! |
| Sighting |
0 |
not evaluated |
| Drafting |
0 |
not evaluated |
| T1 |
0 |
not evaluated |
| Other |
0 |
not evaluated |
Recommendations
|
Priority
|
Recommendation |
|
1
|
Work on your recovery first. Enter you hands "steep
and deep" closer to your body. Your fingers should pierce the
water, and the rest of your arm should go through that same hole.
This will get your hand deeper in the water at full extension, so
it will be easier to get your hand under your elbow. |
|
2
|
Work on the early vertical forearm catch
next. Let your elbow continue to glide forward while you get your
hand and forearm vertical under it. Then, pull back on your elbow. |
|
3
|
Try to make your kick more compact, with much less knee
bend. To do this, recover your leg with your glute, not with your
hamstring (which bends the knee). |
Critical Swimming Speed (CSS)
| Date |
Yd or M |
Short Test |
Long Test |
CSS |
CSS/100 |
| Distance |
Minutes |
Seconds |
Distance |
Minutes |
Seconds |
| 10/03/15 |
yd |
200
|
3
|
00
|
400
|
6
|
05
|
1.081
|
46
|
Vasa Ergometer CSS (ErgCSS)
| Date |
Door |
Short Test |
Long Test |
Erg
CSS |
Erg
CSS/100 |
| Distance |
Minutes |
Seconds |
Distance |
Minutes |
Seconds |
| yy/mm/dd |
2 |
200
|
na
|
na
|
400
|
na
|
na
|
na
|
na
|
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