Practice: Patient Front Arm

[Admin Mediterra]

OBJECTIVE

• To improve the awareness and skill of the Patient Front Arm – its Path, Position, and Timing.
• To experience the connection between Patient Front Arm and your ability to control stroke length.
• Use stroke counting to measure effect of improved Patient Front Arm.

One of the key features of highly developed swimmers is the ability to control each arm independent of the other. In contrast, under-developed swimmers must keep both arms moving at the same time (in nearly opposite directions, which we call ‘windmilling’) to support against instability. This trains the brain to feel that both-arms-moving-at-same-time is normal, and therefore, at first, it feels abnormal to keep one arm in position, while the other arm moves toward it – this is what the practice is meant to correct.

Your ability to create and adjust stroke length at will depends on your ability to move each arm cooperatively, but independently of each other. The Patient Front Arm is continuing to extend forward, lengthening your bodyline, while the Recovery Arm is swinging forward to join, and then replace it in front. This allows you to create what is known as Asymmetric Stroke Timing – an essential skill for increasing speed.

Tools:

• You may use a Tempo Trainer on the final Set in this practice, if you have one.

 

DISTANCE

2200 meters

 

DRILLS AND FOCAL POINTS

Drills:

• Drill 1 = Swing-Skate, 3 swings of same arm, PAUSE 2 seconds at Mailslot, then 1 switch, finish in Perfect Skate, use Interrupted Breathing between repeats.
• Drill 2 = Swing-Switch with 2 second PAUSE at Mailslot, use Interrupted Breathing.
• Drill 3 = Swing-Switch with NO Pauses, use Integrated Breathing (if you are ready for that challenge).

Focal Points:

• A = Mailslot Entry (high elbow, 45 degree angle into water, forearm pointed straight ahead on track)
• B = Spear Straight Down To Target (spear deep, no ‘clock-arm’ pivot)
• C = Reach for High Shelf (on Recovery and on Breath, the shoulder slides forward, armpit opens up)
• D = Reach With Wrist (keep hand and fingers loose and relaxed)
• E = No Pressure (on Recovery, and on Breath, the Front Hand does not move or press on the water)
• F = Mailslot Trigger (the moment the Recovery Arm comes to Mailslot, this is the trigger for Front Arm to set the Catch)

TUNE-UP

500 meters

200m whole stroke, QUIET swimming,
– Relax as much as possible and remove all tension from each area of the body: Head/Spine, Arms, Legs
– On even laps pay attention to the behavior of your LEFT front arm, and on odd laps pay attention to the RIGHT front arm.

3 Rounds of (25m Drill 1 on LEFT, 25m Whole Stroke, 25m Drill 1 on RIGHT, 25m Whole Stroke).

• Round 1 – use Focal Point A
• Round 2 – use Focal Point B
• Round 3 – use Focal Point C

 

MAIN SET 1

300 meters

This set will help you focus on one Patient Front Arm at a time, and examine its relationship to the Recovery Arm.

3 Rounds of 2x (25m Drill 2, 25m Whole Stroke).

• Round 1 – use Focal Point C
• Round 2 – use Focal Point D
• Round 3 – use Focal Point E

On Whole Stroke use Focal Point F and blend with the Focal Point for that round. (F+ C, D, or E).

No breathing during the drill. You may use Interrupted Breathing between drill segments.

On each round:

• Focus on LEFT Patient Front Arm, and RIGHT Recovery Arm. (Start on LEFT Skate)
• 25m Drill 2
• 25m Whole Stroke

• Focus on RIGHT Patient Front Arm, and LEFT Recovery Arm. (Start on RIGHT Skate)
• 25m Drill 2
• 25m Whole Stroke

 

MAIN SET 2

900 meters

This set will help you bring Patient Front Arm together into Whole Stroke.

3 Rounds of 2x (25m Drill, 2x 25m Whole Stroke, 25m Drill, 50m Whole Stroke)

• Round 1 – use Focal Point C
• Round 2 – use Focal Point D
• Round 3 – use Focal Point E

You may use Interrupted Breathing between drill segments.

On each round:

• Focus on LEFT Patient Front Arm, and RIGHT Recovery Arm. (Start on LEFT Skate)
• 25m Drill 2
• 2x 25m Whole Stroke
• 25m Drill 3
• 50m Whole Stroke

• Focus on RIGHT Patient Front Arm, and RIGHT Recovery Arm. (Start on RIGHT Skate)
• 25m Drill 2
• 2x 25m Whole Stroke
• 25m Drill 3
• 50m Whole Stroke

 

MAIN SET 3

500 meters

Pick comfortable Tempo “T” (right in the middle of your comfortable Tempo Range). Round 1 you will gradually work into slower Tempos. In Round 2 you will work into faster Tempos.

Round 1

Your goal is to hold your Patient Front Arm as Tempo decreases (slows down).

Use Focal Point F and blend with another Focal Point of your choice (F+ A, B, C, D, or E).

2x 25m, Tempo T
2x 25m, Tempo T+0.05
2x 25m, Tempo T+0.10
2x 25m, Tempo T+0.15
2x 25m, Tempo T+0.20

For added complexity count strokes and take note of any changes in SPL.

Round 2

Your goal is to hold your Patient Front Arm as Tempo increases (speeds up).

Use Focal Point F and blend with another Focal Point of your choice (F+ A, B, C, D, or E).

2x 25m, Tempo T
2x 25m, Tempo T-0.05
2x 25m, Tempo T-0.10
2x 25m, Tempo T-0.15
2x 25m, Tempo T-0.20

For added complexity count strokes and take note of any changes in SPL.

 

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