Focus on your swimming technique
GET FIT & MEAN IT! with World Champion Kate Bramley
For those of you who struggle through the water – you’re not alone. Here is a list of common technique mistakes in swimming & ways to counteract them –
1. Foot Position
You should kick with pointed toes, this reduces drag (resistance force) & increases the effectiveness of the kick. Work on ankle flexibility and focus on this during kick sets.
2. Crossover arm
Your hands should not cross the midline of your body at any point- aim for “in line with your shoulder” when you pull through the water. If done incorrectly this can cause your hips to twist in the water & your legs will have to kick out to counter act this = more drag.
3. Breathing too high
When breathing aim to just have your mouth and half your head out of the water. Avoid rolling too far over & looking at the ceiling/sky or lifting your head (unless sighting). A consequence of breathing too high is your legs/hips sinking in the water & missing the front part of your stroke.
MONDAY
45mins swimming incl. at least 500m focusing on one of the areas above at a slow pace
TUESDAY
60min power walk before brekky
WEDNESDAY
45min stretching or yoga or pilates
THURSDAY
Day off
FRIDAY
60min spin class/session with 10 reps accelerating the pace for 1min
SATURDAY
40min run incl. 5 sets of 90sec as fast as possible + home boot camp and/or stretching
SUNDAY
60-90min recreational activity- paddling, surfing, walking, skating, tennis etc.
MONDAY
60min power walk before brekky
TUESDAY
Day off
WEDNESDAY
45mins swimming include 20mins of alternating laps of kicking & swimming focus on foot position
THURSDAY
60min spin class/session incl. 5-10 sets of 2min hard gear efforts
FRIDAY
30min run incl. 5 sets of 90sec as fast as possible + home boot camp
SATURDAY
60-90min easy cycle on trail or road, aim to complete at least half the ride without stopping
SUNDAY
Day off
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