From a run to a crawl #3
By West Norwood Therapies Team, Feb 20 2019 10:00AM
Sports massage therapist and budding swim-star Tessa Glover shares the next stage in her journey towards the Windrush Aquathon in June.
Last week I was fortunate enough continue my swimming training for the Windrush Aquathlon at Club La Santa in Lanzarote. Wow, what a place! Of course my (now fellow) Windrushers have been training there for a number of years and know what a wonderful experience it is but I had never been on an activity holiday before let alone to an entire sports complex like this. There were so many sports and classes to choose from and I went with tennis, boxing, golf, squash, TRX, various body workouts and swimming.
As swimming is my main focus, I took a 1-2-1 lesson and participated in the beginners front crawl session. Both were incredibly helpful and covered breathing, kicking, body position, arm position (all in 25 minutes). Phew… but it was made much easier by carrying out the drills in 25 metres instead of the full 50 metres as it wasn’t so daunting. There was also the major plus of being gloriously HEATED in all three Olympic sized pools!
So every day I headed to the pool and carried out the DRILLS that I have been working on.
1. Sink downs to help fully empty the lungs before taking a new breath.
2. Popeye breathing (with half of the face still in the water, suck in air from the side of the mouth). So that you don’t turn your head and neck too far out of the water.
3. Catch-up arms to help you work on “long and straight” body alignment, from the tip of the outstretched, extended arm down through your shoulder and side all the way to your feet. This drill can also help with breath timing and assisting in learning how to delay starting the pulling until the body is in a good position.
4. Using a float held with both hands, face in the water to concentrate on leg kicks. Relaxed feet with big toes brushing each other, knees soft and working from the glutes to kick. Making sure your feet break the surface of the water and you feel the water on the dorsal and plantar sides of your feet.
5. Arm position. With a pull buoy, concentrating on keeping your arms wide as you take your strokes so that your hands don’t cross in front of your head. Tips of the fingers enter the water first, elbow slightly raised and bent. Imaging you are zipping up the side of your body with your thumb as you return your arm under and out of the water for the next stroke.
6. Body rotation. As you reach for each stroke, rotate the body as if head, neck and back are all on a pole and turn as one. Windrush coach Audrey Livingstone suggests imagining you are rotating in time to a waltz. It really does work!
Asking a friend to film you swimming is so helpful as you can analyse your stroke and then work on the areas you need to improve on. Here’s my latest attempt. I’m aware there’s a lot more to work to do as I’m still finding the breathing difficult and am out of breath after 16 strokes. BUT that’s double what I could do before so I’m staying positive. Any hints and tips are always appreciated.
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