Journal of The International Society of Swimming Coaching: Volume 2, Issue 1 ISSN 1839-3659

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JISOSC CONTENTS
Literature Review
Strength and Power Training For 100m Front Crawl Swimmers

A Sortwell
JISOSC Supplement Swimming Coaching Insider
The use of Streamlining, Cycle Counting, Tempo, Tempo Trainers

Strategies with competitive swimmers: A case series
James Smith
30
The Power of Visualization In Swimming

Craig Townsend
40
Just Imagine: Really --- Just Imagine!

Allan Kopel
44
The Key to Teaching Age Group Distance Swimmers Proper Pace

Al Dodson
46
Journal of ISOSC
VOLUME 2 ISSUE 1
Literature Review
Strength and Power Training For 100m Front Crawl Swimmers
ANDREW SORTWELL
International Society of Swimming Coaching
Abstract
J Inter Soc Swi Coa 2(1) Fast swimming, either in the pool, in open water
swimming, or in water polo, requires maximizing the efficiencies with which the
human body can move through a liquid medium. A multitude of factors such as
power and strength can affect the ability to swim fast as well as the final
outcome. Strength and conditioning are tools used by sports scientists and
coaches to enhance strength, power and, subsequently, to improve performance.
Key words; Physiology, Competition, Performance, Strength, Conditioning
Introduction
In the sport of swimming, one hundred metre freestylers have used the front
crawl technique since the London Olympics in 1908. Front crawl is the most
common stroke swum in freestyle events. The front crawl is the fastest swimming
technique used by swimmers in freestyle events. Modern swimming emphasizes
performance level through training in water and resistance strength training.
Effective resistance training programming for 100m sprint specialist requires an
analysis of the physiological demands and biomechanical aspects that
contribute to performance. Specific resistance programs are necessary to
develop muscular functions such as strength, power, which are needed for short
events and speed. This article focuses on analysis of the 100m front crawl and
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development of strength and power of the 100m front crawl specialist. The goals
of the resistance program in this article are; development of strength, power and
injury prevention of the 100m front crawl specialist.
1.0 Analysis
Before designing resistance training program for 100m front crawl specialist, the
physiological demands and biomechanical factors that contribute to performance
need to be analysed. The physiological demands are important when deciding
upon the muscle function, strength qualities, training frequency, loads, intensity
and variation of resistance training program. Biomechanical factors such as;
contraction type, force, power, rate of force development, stroke rate, distance
per stroke, leg kick quantity, angle of propulsion, body position and stability also
need to be taken into consideration to facilitate strength and conditioning
program framework. The following is the analysis of biomechanical factors and
physiological demands which are critical to the design of specific strength
program for swimming 100m crawl.
1.1 Biomechanical Factors

1.11 Stroke length, stroke rate
In freestyle races elite swimmers perform front crawl with optimal stroke length
and six beat kick in competition (1). In short distance events, elite swimmers
show high stroke length and use six beat kick throughout the whole race (1,2).
The front crawl stroke swum at a specific swim velocity requires application of an
effective swimming technique. Swim velocity is determined by stroke length,
stroke rate, to a small degree kicking and significant physiological determinants.
In front crawl the mathematical equation to calculate speed (in m.s-1) is stroke
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rate (in Hertz) multiplied by stroke length (in meters), as seen in this formula V =
(SRSL) (3).
A swimmers ability to reach high speeds is determined by the ability to cover a
long distance per stroke while stroking at maximum frequency. A high stroke
length value is strongly linked with better swimming economy (4), and in previous
studies stroke length has been the best discriminative factor of swim velocity (5).
Ability to cover a long distance per stroke demonstrates a greater propulsive
efficiency (6) and reduction of drag (7). Elite swimmers have long stroke lengths
which highlights their level of skill and superior expertise (8, 9). They also tend to
modify the stroke parameters (SR and SL) as their fatigue increases (10). If the
coach has to determine the best combination between their Stroke length and
stroke rate to swim at the highest velocity (10), they must improve stroke length
to reach such a level to begin with (8). Development of tricep brachii strength and
power allows full completion of pull from midpoint to start of recovery, and also
enhances optimal force development and increase of stroke rate with greater
force and length.
1.12 Leg Kick Quantity
In competitive sprint (50m) and middle (100m) distance events in swimming the
most common kicking pattern used throughout the race is the six beat kick (6).
The influence of the legs on the propulsion in front crawl varies from 4% (11) to
10% (12) when performing the six beat kick pattern. Therefore it would be
assumed that the propulsion from two beat or four beat kick would be even lower.
However, a recent study by Nakashima (13) into six beat kicking front crawl
swimming was analysed by the swimming human simulation model SWUM. In
this study it was found that in the standard six beat front crawl, that the six beat
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kick contributed approximately 20 30% of all thrust in front crawl and 20%
propulsive efficiency in the simulation.
The kick plays an important role assisting both balance, stabilisation to the trunk
and propulsion to the front crawl stroke. The kick improves the effectiveness of
the upper body and overall efficiency in the crawl stroke by elevating the lower
limbs and keeping the body stable, improved buoyancy and roll motion
fluctuation (14, 15). A swimmer with good posture control and balance in the
water is characterised with a 6 beat kick (11, 16). The 6 beat kick enables the
swimmer to maintain balance and stability and rhythm and contributes to
propulsion (17). An inconsistent or poorly coordinated kick can increase the risk
of shorter stroke length and depth, as well as risk of shoulder injury (17).
Regular focus on the six beat kick concept should also concentrate on
developing fast kick. Fast six beat kick is necessary for corresponding increase in
stroke rate while maintaining stroke length and consequently increased
swimming speed. An improvement in the time component of power will increase
the rate of kick per stroke and rate of kick when streamlining off the start and
turns. Overall developing power and hence speed in the legs helps develop the
fast six beat kick while maintaining good stroke length and technique.
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1.13 Stability, Control and Body Roll

In front crawl good posture control enables the swimmer to pull further and
correctly, enabling longer stroke length. Poor posture and balance in the water
will lead to the swimmer moving the arms less efficiently in an attempt to gain
stability (15).
Good posture assists with optimal stroke length, which is more efficient and
hence travel a greater distance with each pull. Characteristics which allow
greater distance with each pull is the six beat kick and body roll. In stroke length
dominated front crawl the swimmer tends to have greater amount of body roll.
This larger amount of body roll allows the swimmer to reach in further in front for
the entry phase of the stroke (18) (see Fig 1.0 tE entry phase). The greater reach
in the entry phase increases the distance per stroke or stroke length.
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A swimmer whilst performing the front crawl who is both balanced and stable in
the water is able to rotate and roll (19). Six beat kick allows the swimmer to be
stable while rotating and rolling throughout all phases of the arm cycle (20).
Rotation and rolling is important for stroke length since it also allows greater use
of larger muscle groups and further reach (18). Large amount of roll is beneficial
for front crawl performance when the swimmer keeps a fluent rhythm without
dead spots or pauses in the six beat kick (18). A constant six beat kick assists
with maintaining stroking rhythm and hence stroke length (20). When the
swimmer rotates while maintaining six beat kick for stability, they are able to
reach further in the non-propulsion phase (5) (See Figure 1.0 tPL non propulsion
phase). This increases the distance per stroke and consequently stroke length.
So six beat kick indirectly enhances stroke length via maintaining stability and
balancing allowing for greater rotation and roll for further reach in front crawl.
Furthermore, sports medicine practitioners suggest that an increase in trunk roll
reduces the risk of developing shoulder impingement (21, 22,23).
1.14 Qualitative Biomechanical Analysis

Qualitative Biomechanical Analysis is important to determine the muscle groups
and joint actions used in the front crawl. The Table 5 shows the muscle groups
and their function at specific phases of the stroke which is based on research by
Pink et.al (24). This information helps choose the best exercises which mirror the
joints and muscles used in front crawl and will benefit the swimmer (See Table
1).
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Table 1. Qualitative Biomechanical Analysis Main Phases of the Front Crawl

Phase of Arm Stroke
Catch - when the hand
Muscle Groups
Upper trapezius, rhomboids
enters the water
Function
Upper trapezius elevates the scapula and the
rhomboids retract the scapula
Rhomboids
Retract the scapula
Serratus Anterior
Protracts and rotates the scapula up
Pectoralis Major
Adducts and extends humerus
Teres minor
Balances internal rotation
coracobrachialis
Flexion of the arm
biceps brachii
Flexion of the arm
Latissimus dorsi
Pull Through
Subscapularis
Pull Through
coracobrachialis
Flexion of the arm
biceps brachii
Flexion of the arm
Pull Through
triceps
brachii
Extension of the elbow
Through Recovery
Deltoid
Arm recovery
Supraspinatus
Arm recovery
Just after the catch
Midpoint - Pull Through
Phase of the Kick

Upward beat of kick
Muscle Groups
Gluteal muscles, bicep femoris,
Function
Hip extension
semitendinous,
semimembranous, and gracilis
Downward beat
Iliopsoas, rectus femoris
Flexion of the hip
quadriceps
Extension of the knee
Furthermore the stabilizing muscles surrounding the joint involved in each

specific phase of the stroke can be determined and exercises incorporated to
prevent injury and muscle imbalances.
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1.2 Physiological Demands

Sports physiology focuses on how muscle and organs function to produce
movement and performance. 100m freestyle events have approximate duration
of 47 seconds at the elite level to just over 1 minute for the average competitive
swimmer. The physiological basis of the 100m swimming event includes the
following areas; energy metabolism, muscle fiber type and function, strength,
power, muscular endurance, endocrine system, and energy systems.
1.21 Energy Systems
A high intensity effort with a duration of 52 seconds until 57 seconds that
corresponds in times for 100 metres freestyle, the aerobic energy supplies 3336% of the energy demand (25, 26), while for swimmers swimming 100m in a
time of 68 seconds, the use of aerobic energy reaches 46% (26). Considerably
increased use from aerobic metabolism (45%) was found by Troup (27) in the
100 metres freestyle. Also, the relative contribution of the aerobic and the
anaerobic energy system is almost equal for 1 min exercise bouts by Ogita et.al
(28). In swimmers which record roughly 61 seconds in the 100 metres freestyle
the aerobic energy system supplies 54% of energy demand (29). It is obvious
that for top level 100m front crawl swimmers the greatest demand is placed on
the anaerobic metabolism (27).
1.22 Muscle Fibre Type
Muscle fibre type percentages can vary from swimmer to swimmer, even when
swimmers of similar race distances are compared. A number of studies involving
fiber typing of swimmers have demonstrated a large variance in muscle type
percentages varying from 35% to 70% for type I fibers, (30, 31, 32). It has been
shown that sprint swimmers possess a higher percentage of type II fibers (33).
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In a study by Prins (34), muscle fiber data separated endurance and sprint elite
swimmers. The distance swimmers had 31% fast twitch fibres, while the sprinters
had 76% fast twitch fibres . This profile closely agrees with the 6065% of Type
II fibres in the deltoids of sprint swimmers reported by Costill (33). Type IIb which
are the fastest may be recruited in the 100m front crawl, because the race
requires maximal and explosive forces at the start of the race and off the wall for
the turn.
Type IIa are the most predominant fibers in a 100m event specialist since the
predominant energy system is anaerobic and requires considerably larger
amount of force and power than longer distance races (35). A higher percentage
of type II fibers and energy providing processes influences blood plasma
ammonia levels (25). Sprinters in swimming have a higher production of plasma
ammonia after a sprint event compared to non sprinters who complete a sprint
event, which is due to the deamination of adenosine mono phosphate and amino
acids (25) associated with larger number of type IIa fibers.
1.23 Strength and Power Qualities of 100m Front Crawl
Modern swimming training regimes emphasizes performance level through both
training in water and muscle strength training (36). The changes of muscular
function due to training in water is unclear since stimuli from the water is not
sufficient enough compared to dry land training. The muscular functions such as
endurance, power, and strength are important elements in shaping the
swimmer's performance, especially when power is highly related to short event
records such as 50m front crawl (37, 38, 39). Sharp et.al (39) concluded that
muscular power and short distance records were strongly correlated when 22
women and 18 women were tested on swim bench. The wingate test using
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swimmers has revealed a high correlation between swim velocity, mean/peak

power, fatigue index, and 50m event records (37) This indicates a close
relationship between muscle function and the swim records.
A specific 100m front crawl strength training program can promote performance
by developing appropriate muscular function. In short distance swimming,
explosive strength and power is considered an important component of
performance (32). In a study by Hsu .et.al (40), it found that the outer and inner
rotation strength exercises via isokinetic exercise machines which directly effects
the rotator cuff increase swim velocity and overall propulsion of the swimmer.
Also the improved endurance and power of knee and shoulder joints using
specific isokinetic training at 180 degrees / sec and 240 degrees per second
were strongly correlated to swimming records by members of the national team
(38). Ogita et.al (41) found that the use of paddles had a positive effect on
swimming performance by increasing stroke efficiency. Also in a study with a 10
week training program using MAD system (a system for measuring drag), this
resistance training in the water improved the swim records and performance (42).
As whole, previous studies of muscle resistance training during swimming in
water and specific training on dry land has had beneficial effects on swim
records.
1.24 Injuries
The incidence of shoulder impingement and overuse injuries are common in
competitive swimmers (43). This is a result of the number of arm strokes and
excessive distances swum each week (43, 44). Due to volume of swimming
muscle imbalance develop such as weak external rotators and abductors, tight
internal rotators and adductors, which can be seen in swimmers with rounded
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shoulders (45). This is due to the lack of sufficient time required to recover from
swimming stress loads which increase the risk of developing chronic injuries
develop. Apart from reducing the swimming volume, a preventative program
involving resistance training can help address this problem. A prevention
program that includes core stabilization and muscular endurance strength
training of the external rotator cuff as well as the muscles surrounding the
scapular and the biceps will prevent internal and external muscle imbalances
(46). Furthermore a well-developed core allows for improved force output and
transmission, alongside the injury prevention improvements that rise.
2.0 Performance Enhancement of 100m Front Crawl Swimmers
Strength and power development is an important component for success in 100m
events (39, 47). Elite sprinter swim high volumes (40 - 80 km) each week to;
maintain stroke efficiency, develop the aerobic capacity and speed endurance
which is needed to complete 100m with little deceleration towards the finish. High
volume training has been shown to; decrease maximal shortening speed of type I
fibers, decrease maximal shortening speed of type II fibers of the deltoid muscle
and decreased size of type II fibers (48). A strength power resistance training
program results in; increased or maintenance of type II fiber size, increased peak
force, faster type I fiber contraction, improved swim bench power and swim
performance (49). Therefore a strength and power resistance program is
important for a 100m front crawl swimmer to maintain and improve the maximal
speed of fibres and fiber size. In regards to the practical implications for the
swimmer, increasing arm strength is beneficial so they can apply more force in
the stroke over a longer period of time, creating a good impulse rather than
needing to have rely on a high stroke rate.
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2.1 Strength Training

Improved strength enhances power production through adaptations of the fibres
and power training leads to adaptations in the fibre subtypes and neuromuscular
system. In a study by Cronin et al. (50) it was found that larger maximal strength
will be followed by a greater instantaneous power. The same authors highlighted
that the neuromuscular ability to generate the largest amount of power per time
unit is of greater importance than maximal strength in concentric actions. In a
study by Stone et al. (51) it was concluded that enhanced maximal strength was
the main element in improving power. Whereas power-type strength training with
higher shortening velocities and lighter loads has shown to increase the force
production at greater velocities, as well as development of power (52) which
seems to facilitate the neuromuscular system (53).
Power depends on strength and speed. An improvement of maximal strength
influences power production. The improvement in the athletes power relies on
development of the neuromuscular system (54). When maximal strength is
transferred to power, a muscle of fast response and explosive adaptation for
performance is needed. In particular, the use of medicine ball for elastic exercise
plays a role for positive improvement of power. In a recent study Girold et.al (55),
demonstrated that combining swimming dynamic strength training was more
efficient than the swimming program alone in increasing sprint performance. The
added benefits of dynamic strength training to front crawl was an increase stroke
depth and rate. Whereas the added benefit of dry maximal strength training is the
strength gain in concentric contraction of the elbow extensors which is a good
predictor of sprint performance (55).
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2.2 Power Training

Power, has been shown to correlate with swimming performance in 100m
freestyle (39, 42). High performance swimmers that participate in dry land
training focusing on strength development only, do not increase 100m swimming
performance (56). However high resistance strength training combined with a
high velocity dynamic training enhances peak power and stroke rate. Adaptation
of faster stroke rate without decrease in stroke length is caused by adaptation
changes in the nervous system (57).
Power training leads to increased muscle fibre pennation angle (58). This is
important since it allows for greater increase of type II muscle fiber cross
sectional area and composition (59). Power training also induces a slow (type I)
to fast (type II) shift in MHC isoforms. The benefit of the increase number of
Type II MHC isoforms is faster contraction due to; large motor neurons, faster
rate of release of calcium by the sarcoplasmic reticulum and the activity of
myosin ATPase (48). The combined effect these three specific changes is
increased; contractile force, rate of force production and power.
Power training also leads to specific neural adaptations, such as the increased
activation of motor units and rate of activation of the motor units (60). The benefit
of the increased rate of activation or motor unit firing frequency is greater rate of
force development (61), and consequently mechanical power is maximised (60,
62). A combination of power and strength training has a greatest impact on
improvement of the velocity and force time curve.
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2.3 Muscular Endurance and Injury Prevention

Muscular endurance is a part of the swimming conditioning program and minor
part of the resistance training program. Methods such as kick sets and using
large paddles and a band to restrict leg movement are used by coaches to
improve muscular endurance. However for injury prevention muscular endurance
is an important aspect of resistance training. Development of muscular
endurance is needed for; core strengthening, shoulder external rotators and
abductors, because swimmers must keep their bodies stable and supported in
the water and continually stroke for long periods of time while swimming training.
Strengthening exercises of the shoulder external rotators and abductors should
focus on developing muscular endurance of the serratus anterior, lower
trapezius, and subscapularis muscles (63). Using the Bodyblade for front and
lateral raises has been demonstrated to obtain the greatest percentage of muscle
activation when the primary goal is scapular stabilization (64).
The accepted rotator cuff elastic tube/band exercises are effective for
strengthening the external rotators and can supplement exercises. Surgical
tubing or thera-bands can be used either with the arm at 90 degrees flexion,
neutral or 90 degrees of abduction; this improves power and control in the
shoulders and also the antagonist muscles (65). Strengthening and stretching
should be combined as part of the prevention program as this is more beneficial
than strength or stretching alone (66). Reduced shoulder flexibility increases the
risk of developing tendinopathy (67), therefore training sessions should begin
with a warm-up (15-30minutes) which includes stretching as a component to
improve range of motion.
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3.0 The Program

Based on the analysis of 100m front crawl and literature review of strength and
power training, increased power and strength of the muscles transfers into
improved swimming times. Strength, power and muscular endurance training
both lead to; physiological adaptations, improved biomechanics, and reduced risk
of shoulder related injuries.
The program (Table 2) is designed to meet the goals of developing both strength
and power while also reducing injury. To effectively meet these goals the
program is based on the 'Framework For Types of Resistance Training' (Table
3). The exercises chosen for the 100m front crawl specialist develop muscles
groups and joint actions used in front crawl (refer to Table 1 Qualitative
Biomechanical Analysis). The chosen exercises target and emphasize the lower
body, deltoids, latissimus dorsi, tricep brachii, shoulder region and pelvic trunk
area.
There are four sessions in the program. The program includes sessions one and
three which focus on maximal strength and sessions two and four which focus on
power. With this program three sessions are completed per week alternating
between maximal strength and power sessions, with at least one days rest
between workouts (See Table 4). Two to three weekly sessions of maximal
strength training is sufficient to improve maximal force in front crawl swimming
(68).
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Table 2. Resistance Training Program - Maximal Strength and Power Transition

Phase
Session
Stage
One
Two
Three
Four
Maximal Strength
Power
Muscular Strength
Power
Dead lift
Squat Jumps *
Squats
Power Cleans *
Chin-ups - with weight
Timed Chin ups
Seated rows - single arm
Single Arm Lat pull

downs
Leg Extension
Leg Curls
Dumbbell Press
Single leg press
Dumbbell Bench Press
Incline bench press
Single arm Straight arm
Reverse Flies
pull downs
Side Raises
Dumbbell Upright Rows
Reverse hyper
One arm bicep curls
extensions
Exercises
Pullovers and Press
Close grip push ups on
Shoulder press
Sled work *
Rotator Cuff Routine
Supine Medicine Ball
(See Below)
chest pass *
Straight arm Medicine
Weighted abdominals
Single leg v sit-ups
Ball throw downs *
sit-ups
medicine ball*
Wrist curls
(See Below)
Abdominal Machine
Roman Chair - with static

holds
Supplementary Routines
Control / Stability
Swiss stability log roll in
Diagonal chops with
Rainbow abdominal
Swiss ball bridge with
Routine
horizontal position
cable machine
twist with medicine ball
medicine ball drop
Lying side external
Standing frontal thera-
Lying frontal dumbbell
Body-blade
dumbbell rotation or
band or dumbbell
rotator cuff
Internal/ external
standing thera-band
rotations
external rotation
rotation, Front raise

and lateral raise
positions.
* Power: 30-70% Intensity
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Table 3 Framework For Types of Resistance Training

Type
Reps
Sets
Lifting Speed
/Tempo
Maximal
1-6
3-4
Moderate
Strength
Maximal Power
2-4
3-4
Explosive, fast
Hypertrophy
8-12
3-6
Strength / power
Endurance
Control/stability
10-20
3-6
5-20*
3-6
Slow to
moderate
Moderate
Intensity
Rest
85-100%
2-5 min
Strength :
90-100%
Power:
30 - 70%
65-80%
2-5 min
45-65%
Slow to
45-65%
medium to fast*
* Increase reps and speed as stability and control improves
Table 4. Weekly Training Schedule of Sessions

Session
Session
Session
Week 1
One
Two
Three
Week 2
Four
One
Two
Week 3
Three
Four
One
Week 4
Two
Three
Four
30-90
seconds
15 - 60
seconds
30 - 60
seconds
The program also includes supplementary training routines. The supplementary

routines develop rotator cuff and core strength. Development of muscular
endurance core strength is important because swimmers must maintain stability
and support their body in the unstable environment for long periods of time while
training. Stability and control needs to be a part of each strength training session
(63). Trunk strength is critical because all movements originate through the trunk
and trunk rotation is necessary for; body roll, efficiency of the stroke and injury
prevention (69)
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Each session includes exercises which progress from large to small muscle
groups, alternating upper and lower body where possible to allow for rest and
recovery.
The program consists of exercises which are effectively increase muscle power
rather than predominantly strength. These exercises are performed in an
explosive manner, which involve rapid development of force (RPD). Weightlifting
movements such as the power clean are appropriate as well as a range of
dumbbell exercises which can be executed with a greater amount of power.
Furthermore to purposely improve the upper body actions of front crawl, use of
medicine balls can be thrown to enhance power development and rate of force
development.
Lower body strength and power is important for the start, leg kick quantity per
stroke, stabilisation, stroke length and turning. Therefore cleans, various types of
squats, cleans form the basis of the leg training.
Session one of the resistance training program is a maximum strength day
combined with muscular endurance for the prevention rotator cuff injuries.
Session two of resistance training includes focuses on power with ballistic
movements, for example timed chin-ups. In session two medicine ball ballistic
movements replicate the midpoint pull through, to improve the time component
of power. Session three focuses on muscular strength and rotator cuff injury
prevention. Session four focuses on power with the main purpose of training the
force component of power. Control stability training is performed as part of the
warm-up before each resistance training session building up to higher repetitions
as stability and control improve. The goal of stability and control training is to
improve ability to maintain proper posture, balance, and alignment in the water
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which also results in improving ability to maintain efficient technique throughout

the entire 100m front crawl. Lower-abdominal strengthening is emphasized in this
stability and control supplementary routine, to prevent excessive anterior pelvic
tilt and lumbar lordosis (70) .
Because top ranking swimmers compete many times throughout the whole year,
nonlinear or undulating loading pattern has been used which addresses the
regular schedule of competition (refer to Table 5 & 6). The program (Table 2)
involves variety and this provides a frequent change in neural stimulation. The
frequent change in stimulation (loads, intensities, exercises) is thought to be
highly beneficial for strength gains (51). The combined benefit of the undulating
model of 1RM and the design of the program is that it allows for sufficient
recovery between similar sessions while preventing detraining.
Table 5 Undulating Cycling Intensity and load for Maximal Strength development
Cycle
Reps
Set
Lifting Speed
Intensity
Rest
1
6
3
Moderate
85%
2 min
2
2
4
Moderate
95%
4min
3
4
4
Moderate
90%
2 -3 min
Table 6 Undulating Cycling of Intensity and load for Power development

Cycle
Rep
Set
Lifting Speed
Intensity
Rest
1
3
3
Fast
90%
3 min
2
3
4
Explosive
90%
4 min
3
2
4
Fast
95%
2 - 3 min
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4.0 Conclusion
Resistance programs for 100m front crawl specialist needs to take into
consideration physiological requirements and biomechanical aspects of the
stroke. A successful resistance program for a 100m front crawl specialist should
aim to improve the following:
Improving stroke length and streamlining ability
Improving the length through which strength is produced
Apply more force in the stroke over a longer period of time, creating a
good impulse rather than needing to have a high stroke rate
Developing the strength and stability to get into the required positions
Improving the ability to be strong and stable which allows the swimmer to
hold specific positions in the water
Increased leg power, improved kick quantity per stroke and starting block
clearance.
Greater level of propulsion force maintained at sub maximal efforts
Improved muscle balance and injury prevention
Improving joint range of motion
The strength, power and injury prevention program was designed for
100m front crawl specialist. It involved a detailed and extensive analysis of
the event. When designing a program for a specific individual,
weaknesses, strengths and previous injuries need to be taken into
consideration to get the optimal results.
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Descriptive Study
The use of Streamlining, Cycle Counting, Tempo, Tempo Trainers
Strategies with competitive swimmers: A case series
James Smith, Head Coach, Myrtle Beach Riptides, Myrtle Beach, SC
ABSTRACT
Introduction: All coaches would like for their swimmers to swim as efficiently as
possible. This can be achieved through better streamlining, understanding cycle
counting and an increase in swimmers strength (which can be developed
through cycle counting). Coaching pedagogy has been shown to have a
significant effect on learning and positive relationships. The aim of this
prospective case series was to describe how Streamlining, Cycle Counting,
Tempo, Tempo Trainers Strategies was used with competitive swimmers, and to
report any changes in swimming efficiency following the interventions
Critical Features: Age group swimmers were assessed during training, since
this was a Observational Study. Most of the swimmers experienced improved
efficiency and swimming speed as a consequence of the interventions.
Discussion: Many factors may have contributed to the changes in swimming
efficiency that these swimmers experienced. Since this study was a case series
and only a small sample was used, it lacked a comparison group. Therefore, no
inferences or generalizations can be made. The changes seen may not be
directly attributed to the Streamlining, Cycle Counting, Tempo, Tempo Trainers
Strategies intervention, but may the result of other factors, such as learning,
normal training effects, or assessment bias. The primary limitations of this study
include its qualitative design (i.e. a case report), and the appropriateness /
usefulness of its primary outcome measure
Conclusion: This case series demonstrates the use of specific Streamlining,
Cycle Counting, Tempo and Tempo Trainers Strategies used with swimmers,
assisted in the development and eventual success of the swimmers, by creating
speed through efficiency. However, a randomized, controlled trial is needed to
determine its effectiveness before causality can be inferred.
KEY WORDS: Swimming performance; Coaching; Stroke rate; Tempo;
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INTRODUCTION
All coaches would like for their swimmers to swim as efficiently as possible. This
can be achieved through better streamlining, understanding cycle counting and
an increase in swimmers strength (which can be developed through cycle
counting). This article will emphasize streamlining and cycle counting and their
development.
1.0 Streamline
Swimmers such as David Berkhoff, Misty Hyman, Natalie Coughlin, Michael
Phelps and Ryan Lochte have demonstrated the importance of great
streamlining. It was Berkhoff and the Berkhoff Blast-off which first initiated the
break-out rule in the backstroke event. Hymans (and others) streamlining in
butterfly and freestyle forced the break-out rule to be issued in those strokes as
well.
Coughlin set an American record in the 50-meter freestyle, streamlining &
butterfly kicking to the legal limit. This has been replicated by amazing
streamlines such Phelps and Lochte, particularly at the end of their races.
Most swimmers are taught from an early age to streamline feet passed the flags
for freestyle. As for the other strokes, the swimmer (at an appropriate age and/or
ability) should do the breakout at the point of the 'disqualification' (dq) marker
closest to the wall from which they pushed. Consistent and balanced
streamlining is far more important than just one really long streamline at the start
of a race. Unfortunately streamlining is one of the skills younger swimmers tend
to neglect because they just want to get up and race!
1.1 Baseline Cycle Counts
Excellent stroke mechanics should include cycle (or stroke) counting. Cycle
counting should be used as to eliminate confusion with the swimmer. One cycle
for backstroke or freestyle is equivalent to two individual strokes; butterfly as one
full pull and recovery and breaststroke as one full pull and recovery and one kick.
In most of the literature, there is little information that answers the following
question What is the number of cycles any swimmer should do in any
particular stroke? Is eight cycles of freestyle in a 25-yard pool too much? Too
little? Just right?
1.2 Swimming at Tempo and Cycles
Data can be collected from USA-Swimming to determine the average tempo for
each stroke in the 100 and 200 distances. The tempo for freestyle, backstroke
and breaststroke ranged from 1.3-1.5 seconds per cycle and butterfly from 1.11.3 seconds per cycle. However, even when tempo changed, the data at USA-S
showed the cycle count didnt change.
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1.3 Pace with Tempo Trainers

Doing pace work with Tempo Trainers as a training tool, assists with focusing on
improving speed. The idea of using Tempo Trainers is it creates certainty
regarding the formula for speed: Velocity = Stroke Rate times Stroke Length.
Although the temptation is to use it only to increase Stroke Rate, it has added
benefits such as creating a longer stroke.
METHOD
2.0 Participants
The vast majority of the conclusions drawn in this paper come from the work
done with the members of the Myrtle Beach Riptides swim team in South
Carolina from 2006-2010. The female swimmers were no taller than 54 and
male swimmers under 60, so the need was to develop the most efficient
swimmers possible to achieve our goals. The swimmers competed over a 4-year
span, including the National and Junior National qualifiers and a 2012 US
Olympic Team Trials qualifier. All of the training of these athletes was done in a
25-yard pool.
INTERVENTION AND RESULTS
3.0 Streamline
The minimum breakout point was first established, then the swimmer repeats that
same distance off of every wall and same time-to-breakout. This is one area
where Finis Tempo Trainers helped to greatly improve my swimmers.
The following sets were used
The swimmer will leave on a beep, breakout on the next beep and easy
swim to the other end of the pool.
4x
[1 x 25 @ :40, Tempo Trainer (TT) at 5.00

[2 x 25 @ :35, TT @ 6.00
[3 x 25 @ :30, TT @ 7.00
[I would give the swimmers :15 to adjust TT
The focus of this set was stress the importance of the late-race streamline.
Additionally, the longer streamline time also forced a longer streamline distance
(this would eventually help with cycle count efficiency).
Once swimmers became proficient at learning how to streamline for distance in a
specified amount of time from a push, this was applied to turns. In order to
achieve this goal, add 1.0 second to the TT setting. The swimmer would rest
both hands on the walls edge, doing a soft freestyle kick to keep the body on the
surface. When the swimmer heard the first beep, he or she would initiate the
turn and do the proper underwater skills fly kicks for fly and back,
breaststroke pull-out for breast and breakout by the second beep. The same
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set could be done for starts as well - great for working reaction time from the
blocks or backstroke.
Another set used to do to develop streamline, which originally began as a game
and part of their swim down
10 x 100 @ 2:00 IM, How low can you go (cycle count)?
During this set the swimmer was to go as far as he or she could. The only rule
was the swimmer had to do at least one complete cycle for butterfly and
breaststroke and at least one full stroke each for backstroke and freestyle. The
fewest possible total cycles would be 3 one cycle butterfly, one stroke
backstroke, one cycle breaststroke, one stroke freestyle - which our swimmers
were able to do after many attempts. Again, excellent streamline and underwater
skills were the major keys to success.
3.1 Developing butterfly kick-outs
During a two-week training trip at Pine Crest Swim Camp in 2006, I had the
opportunity to work with Coach Bob Gillett. Coach Gillett informed me of Misty
Hymans ability to do 10 butterfly kicks in 5 seconds off each wall.
To achieve this same goal in my squad of swimmers, the Tempo Trainers were
used. The goals were to have the squad swimmers achieve the following 1)
Learn how to kick 1 butterfly kick per 0.5 seconds, and 2) How to achieve
maximum, consistent streamline distance in 5.0 seconds (or 10 fly kicks).
To achieve these goals, using the Tempo Trainers, the swimmers performed the
following sets
6x
[4 x 25 @ :30 with TT @ 0.50. Do one kick per beep up to 10 kicks,
easy swim to wall
[adjust TT to 5.00. Can be done on front or back.
[4 x 25 @ :30 with TT @ 5.00. Leave on a beep. Streamline & kick
as far and as fast as
possible until the second beep,
easy swim to wall. Can be done on front or back.
[adjust TT to 0.50
To further improve kick-outs, the swimmers kick between 1500-1800 yards per
day. Most of the time, unless otherwise specified, the swimmers would choose
backstroke kick. Without use of the kickboard, the swimmers had to constantly
work their kick-outs. Their kicking base was 1:20-1:30. With the ability to do
high-speed, long-distance kick-outs now established, then moved on to cycle
counting.
The best streamline-into-breakout occurs when the swimmer can achieve a
maximum distance underwater in the shortest time without losing velocity. As
noted by USA-S data, this is about 3 seconds for freestyle and 5 seconds for
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butterfly, backstroke and breaststroke. But swimmers and coaches should

experiment for their needs.
3.2 Establishing Baseline Cycle Counts
The swimmers were given a number which represented the maximum number of
cycles he or she should do per length, to create a more efficient swimmer.
The formula we created is all measurements are in inches
[(Length of pool (Distance to flags + swimmers length)) / swimmers
reach] / 2 = Max Cycles
The swimmers length, was defined as the swimmer standing against a wall in a
streamline position. Using a measuring tape, measure the length from the
swimmers right wrist to the ground.
To determine swimmers reach, while swimmer is still standing in streamline,
mark the location of the right wrist. Then have swimmer lower right arm to their
side and mark location of wrist, measure distance of two marks.
For example
[(900 inches (180 inches + 72 inches)) / 48 inches] / 2 = 6.75 cycles per
length. I would round up to 7.
The same formula was used, to determine cycle count for backstroke,
breaststroke and butterfly. There was major change in the formula, which was in
the breakout distance. Instead of the 5 yards like in freestyle, the breakout
distance was the closest dq marker, or about 9 yards.
Backstroke Formula
[(900 inches (324 inches + swimmers length)) / swimmers reach] / 2 =
Max Cycles
For example Using the fictitious swimmer above
[(900 (324 + 72)) / 48] / 2 = 5.25 or 5 cycles.
Breaststroke and butterfly formula
[(900 (324 + swimmers length)) / swimmers reach] = Max Cycles
For example
[(900 (324 + 72) / 48] = 10.5 cycles. Rounded down to 10!
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This was great for butterfly (especially since butterfly has a much faster tempo),
but it was too much swimming for breaststroke. The goal then became to get the
breaststroke cycle count to be not more than 1 or 2 cycles greater than the
backstroke cycle count. This was because all the swimmers were working at the
time were 200/400 Individual Medley swimmers so the emphasis was to develop
a more efficient breaststroke to set up for the freestyle. This worked best.
There were established breakout points and specific maximum number of cycles
for each of the strokes. The goal was to train to the point where swimming at
correct cycle count became easy. Swimmers were challenged to not exceed max
cycle count during sets. If they did hit max cycle count in a particular length
before the turn or finish, they had to kick the rest of the way and still make any
intervals. Constant reminders of longer streamline, stronger kicking and better
technique were doled out regularly.
The importance of not exceeding max cycle count in practice was due to the fact
a swimmer would generally give up 10% efficiency in race situations. So by
swimming at 100% efficiency in practice, they may only drop to 90% in a meet. If
the swimmers could train at greater than 100%, then race efficiency may drop
closer to 100%.
To keep the challenge fresh, our next training cycle would require the swimmers
to swim at less than their max cycle count and still make intervals. By default,
streamline distance increased and become more consistent in that distance off
of every wall.
3.3 Swimming at Tempo and Cycles
The Tempo Trainers were used to improve swimming at tempo. The swimmers
did not have too much difficulty swimming the fly, breast and free at the tempos,
but backstroke was a challenge. Most of the swimmers felt they were already
at a 1.5 tempo for a 100 when racing, but after being I shown that actual tempos
from their races and their meets, their tempos were 2.0 or slower. It took some
time for backstroke tempos to get faster!
The swimmers would routinely do sets of 50s, 75s or 100s where they would
start swimming at the slowest tempo with up to maximum cycles and then move
to faster tempos, holding the same cycle count. This would eventually challenge
the swimmers to do the same sets at less than maximum cycles improving all
aspects of swimming and building strength.
Sets at tempo may include
2x
[3 x 75 @ 1:30, back/ breast/ free x 25 @ 1.5 tempo, swimmers
cycle count
cycle count
cycle count
[swimmers were given about :30 for every change of the TT
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or
2x
[4 x 50 @ 1:00, fly/ free x 25 @ 1.3. fly is at cycles/beep, free is
stroke/beep
[4 x 50 @ 1:00, fly/ free x 25 @ 1.2. fly is at cycles/beep, free is
stroke/beep
[4 x 50 @ 1:00, fly/ free x 25 @ 1.1. fly and free at cycles per beep
[this set allowed for a combination of fast fly and easy free, building
into fast 50s at the end
or
1x
[3 x 100 @ 1:30, 50 back swim/ 50 breast drill @ 1.5

[3 x 100 @ 1:30, 50 back swim/ 25 breast drill/ 25 breast swim@
1.4
[3 x 100 @ 1:30, 50 back swim/ 50 breast swim @ 1.3
[back swim at swimmers cycle count
[breast drill 1pull/ 3 kicks, 1 pull/ 2 kicks, 1 pull/1 kick swimmer
had to be at wall by last kick and swimmer had to swim breast at 6
cycles or less. Swimmers really developed pull-out with this set
and ability to swim in streamline.
While on my visit to Pine Crest, Coach Gillett shared with me his swim formula
for time
Time = (cycle count)(cycle tempo)
Streamline time was added, which is the only constant in the formula. Based on
the information gathered by USA-S, the average streamline time for freestyle was
3 seconds and up to 5 seconds for backstroke, breaststroke and butterfly. The
formula changed to
Time = (cycle count)(cycle tempo) + streamline time
If a swimmer had a cycle count of 8, cycle tempo of 1.5 and a streamline time of
5, their time would be 17 seconds. With the streamline time being the only
constant, in my opinion, the things which can change are streamline distance,
cycles or tempo or all three.
Coach Gilletts formula was used to demonstrate the changes
(8 cycles)(1.4 tempo) + 5 = 16.2 seconds

From the original equation with a time of 17 seconds, the swimmers could see a
longer streamline distance could equate to fewer cycles, combined with a little
Journal of ISOSC
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VOLUME 2 ISSUE 1
more speed, they could drop over 2 seconds. If we were to swim in a distance
requiring a turn, I would add 1.0 seconds for the turn time.
As the swimmers used the Tempo Trainers for tempo work, they were reminded
to consider the number of beeps when streamlining. If they were doing freestyle
at 1.5 and flipped into their turn, the streamline should be about 2 beeps. The
same would apply to the other strokes in relation to the tempo setting being used.
The swimmers embraced this and even challenged themselves to make changes
on their own. One particular swimmer took streamlining to another level,
particularly in backstroke. At 13-years old, she swam a 2:01.6 in the 200-yard
backstroke at the 2010 NCSA Junior National Championships. During the race
she averaged 4.5 cycles per length at a 1.6-1.7 tempo and streamlined for 6-7
seconds per wall. Her excellent streamline skills were also evident in all four
strokes as she swam a 4:20.7 in the 400-yard IM at this meet.
Regarding her backstroke, she was a little slow on the tempo compared to our
training, but her kick-outs were able to get her nearly 12.5-13 yards off every
wall. She figured out she could give up some tempo only if she could get longer
streamlines and not lose speed. This is one of the things I enjoyed most about
this group of swimmers they were willing to take ownership of their sport and
try things without having to be told.
This same swimmer, at 13-years of age, also held times of 1:51 in the 200-free,
5:01 in the 500-free, :56 and 2:01 in the 100/200 butterfly events, 2:03 in the 200
IM. A year later, she qualified to US Olympic Team Trials in the 200-meter
Butterfly.
It must be noted that this swimmer and all of her male and female teammates
had earned junior national championship times in the 400 IM and 500 free.
Excellent streamline skills were a trademark of our program.
At every meet data was collected to better educate my swimmers. After their
swim down, they were given their splits (for each 50), average tempo (from 3 rd,
5th and 7th twenty-fives) and average cycle count (from the 4th, 6th and 8th twentyfives) so they could see how they were doing as compared to what we had
practiced.
3.4 Pace with Tempo Trainers
Doing pace work with Tempo Trainers became a great training tool, particularly
when it was the time of the season to focus more on speed. The idea of using
Tempo Trainers for pace work came out of a desire to watch the swimmers more,
call out their times less and a conversation with Tim Elson of Finis.
At the bottom of the workout the range of times in 5 second increments from
what would be the slowest time to the fastest were written. Next to the time was
the setting for the Tempo Trainer.
Journal of ISOSC
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VOLUME 2 ISSUE 1
Time settings would be written 1:20, 1:15to :50, for example. A swimmer
would find their time round down to the nearest :00 or :05. If their best was a
1:17, go to 1:15; if a 1:12, go to 1:10. The swimmers were never allowed to
round-up and train slower.
To determine the Tempo Trainer pace setting, take the goal time, convert it to
seconds and divide by double the number of lengths of the event. For example,
if a swimmer wants to achieve a 5:00 500-free 5:00 = 300 seconds / 40 = 7.5.
The swimmer gets 2 beeps per length, not including the start beep.
The swimmer would leave on a beep, be at or past the middle of the pool on the
next beep and at the finish or turn on or before the next beep. Sometimes, the
swimmer would finish with a turn and they had to beat the beep at the feet
instead of a hand-touch.
(The old Tempo Trainers would only go up to 9.99. So, if, for example the time is
3:00 in a 200, then divide by three times the number of lengths of the event. 3:00
= 180 seconds / 24 = 7.5 and the swimmer will have 3 beeps per length, not
including the start beep.)
At the end of each pace swim, the swimmer was asked, Did you beat the beep?
By how much?
The how much was directly related to their finish place in the lane as it related
to their cycle count. Did they touch the wall on the final beep within their cycle
count? Did the final beep sound before they touched the wall? Did they swim
less than their cycle count and make the pace? All the while, I am reinforcing the
importance of cycle counting at race speed.
To challenge the swimmers, and without their knowledge, I adjusted the Tempo
Trainer settings on the workout to be anywhere from 1-3% faster than the
corresponding time. At the end of each pace distance, the swimmer was asked
the same questions as before. After a while, the swimmers realized the changes
in the pace settings.
Because training of the 500-yard freestyle was crucial to our program, we spent a
good bit of time training for it. A particular freestyle set we did for 500 training
using Tempo Trainers was
3x
[6 x 75 @ 1:15 @ best 500 time setting (the swimmer will leave on

the most appropriate beep to the interval possible)
[1 x 50 @ 1:30 at less than 200 best time pace (no Tempo Trainer)
2x
[6 x 75 @ 1:10 @ goal 500 time setting

[1 x 50 @ 1:30 at less than 200 best time pace
1x
actual time
[6 x 75 and 1 x 50 @ :10Rest. Cumulative time 1:00 (total rest) =
Journal of ISOSC
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Similar sets could be done for the other strokes, doing 25s or 50s or any
combination of those.
Racing against the Tempo Trainer gave the swimmer an auditory queue as to
where their location had to be in order to achieve their time, best or goal. It gave
the swimmer instant feedback without having to rely on a coach to call a time,
which might not be heard in a loud environment, or to have to look up to a pace
clock.
CONCLUSION
The ideas shared and discussed in this paper are based on data and
observations collected from regular testing and observations. All swimmers need
a starting point where to do a breakout, how many cycles should be done, at
what tempo the strokes should be swum. This starting point will allow the
swimmer and the coach to qualify development with quantitative data. The
interventions used, assisted in the development and eventual successes of the
swimmers, by creating speed through efficiency.
ACKNOWLEDGEMENTS
The bulk of my work was done with the Myrtle Beach Riptides swim team, SC for
whom I am forever grateful they not only allowed me to experiment with them my
ideas, but they embraced the work we did. Not an area known for highly
competitive swimming, in just 4 years we were able to create the first National
and Junior National Championship qualifiers and eventual Olympic Trials
qualifiers for the area; break multiple LSC records; create several top-ranked IMX
swimmers, USA-S National and Zone Camp participants and more. Thank you
to all of those wonderful kids and their parents.
Thank you to the coaches and swimming enthusiasts who have allowed me the
opportunity to develop and share ideas
Head coach Ian Goss of Stingrays Swimming (GA) and staff Tony
Helfrich, Andy Baer, Pike Hightower and Louis Petto,
Head coach David Marsh and Auburn Swim Camp staff Kim Brackin,
Ralph Crocker, Dave Durden and Bill Pilzcuk who allowed me to employ a
test set with the swim campers in 2002,
Coach Bob Gillett for his insight and knowledge,
Head coach Jay Fitzgerald (Pine Crest Swimming, FL) for introducing me
to Coach Gillett,
Head coach Dan McDonough (Frisco Aquatics, TX) and Jim Keogh
(Clemson, SC) for their additional input and ability to challenge my ideas,
and
Tim Elson, Vice-President, Finis
________________________________________________________________
Journal of ISOSC
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________________________________________________________________________
The Power of Visualization In Swimming
Craig Townsend (Dip. Clin. Hyp).
________________________________________________________________________
Though most will often not talk about it or show it, many swimmers seem
to go through dark and difficult times during their swimming careers,
where they can question their belief and doubt their entire swimming ability
- even if they have already succeeded many, many times before (and
believe it or not, this goes for gold medallist Olympians, as well).
I get emails every week that tell me about their angst and desperation, about how
all their massive hours of training are not bringing them results, and how
they absolutely must to bring about improvement fast (or they will miss out
on whatever National team, opportunity, etc).
Then they ask me "what's a really 'MAGIC' technique? What's the quickest,
easiest and best technique to use in mental training? How can I make a big
difference in the shortest amount of time?"
This should probably be a difficult question to answer.....but over the years I
quickly noticed the one answer that always delivered them the quickest
and most effective results in the pool, in the shortest amount of time.
Invariably, I would receive further emails just a few weeks later, outlining how this
advice had turned their times around, virtually every time. The answer I had
given them? Was simply to..use visualization.
Visualization is probably the most effective weapon we possess to
potentially turn average training times into unbelievable feats of human
performance, in a relatively short time. Visualizing in their mind the exact way
they want their swim to go is now essential for even the most elite swimmers and
athletes, simply because it is a consistently effective, easy way to 'program'
the body to do (in the pool) exactly what you repeatedly visualize in your
mind.
At the Olympics, you may notice several swimmers (and many other athletes
in other sports as well) seemingly staring into space in a fixed gaze, before
they are about to begin competing - this is a tell-tale sign that they are either
Journal of ISOSC
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VOLUME 2 ISSUE 1
visualizing their race/event, or going into the mental state known as The Zone
(the peak performance state).
However, the greatest swimmers (and athletes) don't just visualize at the time of
a race - they take no chances with their preparation and thoroughly
'experience' the entire race experience in their mind before they even walk
into the pool or arena.
There is absolutely nothing in a big meet that you shouldn't include in your
visualization - to perform well in a big meet, you have to 'experience' the whole
thing in advance!
This means the swimmer must 'feel' the atmosphere of the big occasion,
and use all their senses eg. 'see' their competitors, the coaches, the pool,
and their friends, 'smell' the water, 'hear' the crowd, etc. I could go on and
on, as they have to immerse themselves into the entire meet if they want to be
truly prepared for it.
If they do not do this, they can find themselves becoming overwhelmed on
the day by the big occasion, because they were mentally under-prepared.
This is exactly what so many swimmers do - they train brilliantly all week and
then get stressed out at the meets and do not perform at their best. The
only way around this is to experience the whole thing in advance - and this must
be treated just as importantly as training itself!
There is no escaping this cold, cruel fact. A swimmer's body (and anyones
body, in fact) is completely and utterly controlled by their mind, and in this
day and age, if a swimmer decides to train ONLY their body, they're simply going
to get left behind. In the weeks before an important meet they need to
visualize daily, and then, when they're right there on the day waiting for their
race, their bodys inner programming will kick in and take over their
performance.
In their visualizations, they need to see and feel the experience of
swimming the perfect race, and imagining every part of the race going
perfectly. Sure not everything always goes perfectly on the actual day, but
they will be mentally confident enough to handle whatever comes their way when
the time comes around.
Its important for them to see no mistakes in their mind's 'race'; they should
see only pure swimming perfection. For the body to swim perfectly, they must
'think' perfectly. This process makes for the perfect preparation - though of
course, they must also watch the quality of their thoughts at the meet, as even
visualization cannot help the mind that is filled with negative thoughts.
This technique can truly perform miracles, even without changing a single
thing in their actual physical training!
Journal of ISOSC
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It can make you stop and marvel at the enormous untapped power we possess
within our own mind. Some of the diverse areas in swimming that
visualization can improve, include:
overcoming extreme nervousness

reducing, delaying or even erasing pain from races and practice
learning new technical skills far more easily and quickly eg.
kicks/turns/dives/strokes
overcoming and conquering intimidation, criticism and cheating from
competitors
dramatically increase inner self-belief
increasing energy, enthusiasm and motivation
relaxing easily and quickly
increasing speed / reduce times
banishing negativity, and sustaining positivity
recovering from illness and injuries more quickly
learn to make contact with the sleeping giant inside them, their
subconscious
and many, many others
Unfortunately, all the motivational speeches in the world will not help a
swimmer if they do not truly believe in themselves and their ability and I
would say this is the biggest problem overall that I have found facing most
swimmers.
I am not talking about external confidence here (which is simply a brave face put
on for competitors!), I mean real inner belief that they truly KNOW that they
can win, or swim the time they desire. This is a feeling which cannot be
faked.
A lack of real belief in oneself creates a mental approach of fear, which cause a
whole variety of different problems for swimmers before races, the most common
ones being:
a deep inner feeling of not being good enough

extreme nervousness (which sometimes manifests as vomiting)
negative thoughts - of all types!
low energy / increased pain
worrying about small details which may never occur (uncontrollables)
intimidation from other competitors
unusual or silly mistakes during the race
recurring problems
slow times - for no apparent reason
dislike of competing in particular pools / lanes
not looking forward to meets or specific events
jealousy of other swimmers.
Once swimmers gradually begin to believe in themselves, these symptoms

often disappear completely or reduce substantially, allowing positive feelings of
Journal of ISOSC
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VOLUME 2 ISSUE 1
confidence, anticipation and yes, even a general feeling of happiness and

eagerness to fill their mind and body before a race. This is a far better mental
preparation for a strong performance.
Don't get me wrong, however, nervousness before a race is not a bad
thing! It's a sign that they are psyched up and ready to go. (I often tell them
don't get nervous if you're nervous!!). It's only extreme nervousness that most
swimmers can do without before a race.
So what is the best way I know to get a swimmer to believe in themselves
and their own ability? Sorry same boring answer! Regular visualization.
Let me explain a little further, as this is all they really need to do, to make some
pretty big advances, and to get the most out of all the great training they are
putting in.
Every day for 5-10 minutes (or even if just for a few minutes) they need to vividly
imagine in their mind the absolute perfect swim they wish to do at their
next meet, as if it is really happening, right at that very moment. When used
repeatedly, this literally programmes their subconscious mind for success (much
like a computer), it's a form of self-hypnosis which is very safe, easy and it works
brilliantly.
Once again, a crucial element - when they visualize a race in their mind,
they must use all their senses - imagining seeing the swimmers, pool and
surroundings in their respective colors, smell the chlorine of the pool, hear the
sounds of people cheering, and most of all - feel the joy after swimming the
fabulous time they desired, or winning their race.
Visualizing to their favorite music on their iPod is a fabulous way of
injecting powerful emotion into their images, which makes them far more
powerful. If they do this every day for around 5-10 minutes, they will gradually
notice a shift in their confidence levels before races, and their times will begin to
steadily come down. I don't have the space to tell you how this works, except to
say that this creates a mental program (or blueprint) in the area of their mind that
is the control-center of all of their body's movements.
Now the only trick to it is this - it's only the truly dedicated swimmers who will
do this regularly. This very quickly sorts out the serious swimmers from the
ones who just wish they were better, but are not willing to do everything they can
to make it.
So tell them to begin today - finding a quiet place for 5 minutes and start
their daily mental training routine. Tell them to be patient and persistent,
and the results will come - they always do.
Craig Townsend is a Mental Trainer / Clinical Hypnotherapist. He is the founder
of http://www.swimpsychology.com and a supporter of the International Society
of Swimming Coaching.
Journal of ISOSC
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VOLUME 2 ISSUE 1
________________________________________________________________
Just Imagine: Really --- Just Imagine!
Allan Kopel (M Ed, MBA)
________________________________________________________________
You stand behind the starting block. Maybe you are still or maybe you shake,
jump or stretch gently to stay warm and loose, perhaps you adjust your swim
cap or goggles.
You feel great. You feel ready. You ARE Ready.
You swing your arms once or twice and step up onto the block (or into the
water for backstroke).
You settle yourself into your pre-start position, focusing only on yourself
and on the starter's voice and signal.
You hear "take your mark" and move to your start position.
You hear "BEEP" and explode from the block, propelling yourself forward
into the water. You quickly and confidently go from your crisp, clean, fast
streamline position underwater into a strong, fast kick and then a quick,
exciting stroke as you pierce the surface through your sleek, powerful
breakout. You swim with rhythm and power on route to your best swim ever.
On route to your BEST swim ever!
Here comes the first turn and BAMM! --- You nail it. You get in and out
quickly and you are swimming with power, rhythm and grace again --- and
WOW, here comes the finish.
You stroke, you kick, you ---- you accelerate with confidence and
determination right through the touch.
No hesitation! No letting up!
Have fun. Race great. Be aggressive.
Enjoy the moment and be your best.
Just give your very best effort and things will work out well.
Repeat that: Give your very best effort and good results will follow.
You ARE Able. You ARE Ready.
WOW - what a neat feeling. What a great swim.
JUST IMAGINE! You can do it.
See it. Believe it. Trust it. Have fun - lots of fun - and do it.
Journal of ISOSC
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Have fun. Race great. Just race!

The times you seek will take care of themselves if you simply race with
excitement, confidence and determination. Believe!
Let it, perhaps even make it happen.
You deserve it. You have earned it.
This is YOUR time. It is your time to have fun and to be your very best.
There is no guarantee but that is what makes it exciting. So TRUST and
RACE with passion, conviction and excitement. You ARE Ready.
Wrap your toes over the front edge of the starting block.
Trust yourself and explode at the sound of the beep.
Enjoy the power and rhythm that let you be the best that you can be.
Believe. Be confident. Be determined. This is your time.
Just imagine and go for it. You can do it. Do it now.
_________________________________________________________
Mind Training
for Swimmers
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Belief / Confidence, Discover the Mind / Body process of
Swimming, Learn to Use Visualization, and so much
more...
ISOSC SPECIAL - Total Acceleration Mind Pack
(valued at $200) just $29.95! Go to:
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Journal of ISOSC
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VOLUME 2 ISSUE 1
________________________________________________________________________
The Key to Teaching Age Group Distance Swimmers Proper Pace
By: Al Dodson
________________________________________________________________________
Even Pace A Major Confusion:
The term even pace may be the most confusing and abused term in swimming.
It certainly has confused many potentially great distance swimmers. Even Pace
indicates that a distance swimmer should exert the same amount of energy
throughout a distance swim. This couldnt be further from the truth! Equal effort
throughout a distance event will result in declining pace. If the effort remains the
same throughout a race the pace falls off. Only building or increasing effort will
result in equal splits throughout a race.
An Increase In Effort Is Necessary
To maintain an equal pace based on even splits throughout the race, an increase
in effort is required. A time for a 100 at 1200 meters of a 1500 meters requires
much more effort than a 100 at 400 meters if the times are to remain equal. Even
pace requires an increase in effort as the event progresses.
Building Quarters Is The Best Way To Go!
The best way to learn to properly pace a distance event is to learn to build
quarters of the race. The result should be an evenly paced or slightly negative
split. How do you get there? The best way to learn this concept and apply it is:
thinking relaxed (not slow), hard, very hard, sprint. No matter whether it is a 400
meters, 500 yards, 800 meters, 1000 yards, 1500 meters, or 1650 yard event,
building is essential to solid pacing. It is the easiest and most effective way to
learn proper pace. An example applied to a 500 yard swim would be to swim a
125 relaxed and long, the second 125 hard, the third 125 very hard, and finally a
125 sprinted. In a 1500 meter freestyle, the swimmer may build 375s or an
easier way may be to swim a relaxed 400, a hard 400, a very hard 400, and an
all out 300. The latter example relates primarily to the length of the event. The
idea of sprinting only 300 meters at the end has both psychological and physical
benefits. To reinforce the idea of building quarters, coaches should take splits
so swimmers can compare the results, and the weakest and strongest parts of
the race. They can then work on improving in training sessions. Athletes are
much more likely to remember that they need to work on the second of the
race than the thirteenth 50 of the 1650. The 400m, 500 yd., the 800m, and the
1000 are easy to calculate splits. Its not true in the 1500m and 1650 yd.
Journal of ISOSC
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Freestyles. Here, the coach needs to take over-lapping splits. An example in the
1500m, the coach would take splits at the 400, 800,1100,1200, and 1500. The
split at the 1100 allows swimmers to compare 400 splits throughout the race.
Soon swimmers will be thinking in quarters and improving their pacing.
INCREASE EFFORT NOT STROKE COUNT
When first learning the concept of building quarters, swimmers often not only
increase their effort, but also their stroke count. This leads to less efficient
swimming. During the increased effort, stroke count should remain the same. In
the beginning, this may be difficult, but should be the goal of all distance
swimmers. Some athletes are self-coached during distance events. They often
count the number of strokes per length on the first length after each time they
begin to build. An example would be to count every four lengths during an 800m
swim the second 50 of the first 200 (to eliminate the influence of the start), the
first 50 of the 200-400, the 400- 600, and the 600-800. Ideally, the count should
remain the same. If swimmers have difficulty counting, they can always ask
team-mates or coaches to help them. The goal of counting strokes is to increase
effort (stroke rate) without exerting excess energy.
Training Sets
Just speaking about the concept will not ensure its proper use. It is essential that
it be incorporated into every training session. Extended swims, descending sets,
and pace sets will help to teach building while distance improvement per stroke
sets will teach swimmers to maintain even stroke counts.
Extended swims such as warm-up, or timed distances are an ideal time to work
on building. Swimmers need only to divide the swim by four and build each
quarter. These extended swims need not always be hard swims. Two examples
may be to swim a 1200 warm-up at aerobic development (A2) pace, building
300s or swim a 3000 test for time building 750s very hard.
The use of descending sets is an excellent means of teaching swimmers to
effectively use building. By grouping repeats into sets of four or multiples of four
are the most effective means of teaching the concept. Examples include:
Swim 16 x 100 descending 1-4; 5-8; 9-12; 13-16

OR
Swim 3 x 8 x 50 descending each 2 within each set
Descending requires increased effort, so it helps the swimmer to learn the proper
feel of this concept.
Pace sets where the swimmer is given a time to hit during a set or sets also
certainly help to teach building. As a swimmer progresses in the set the more
difficult it is to hit the pace, therefore requiring more effort. Examples include:
Journal of ISOSC
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Swim 5 x 200 maintaining 10 seconds over your best time

OR
4 x [ 400 at 1500 pace; 200 at 800 pace; 50 at 200 pace ]

OR
Hit the following times exactly

Women
Men
50m on 1:00
:38
:36
100m on 2:00
1:16
1:12
150m on 3:00
1:54
1:48
200m on 4:00
2:32
2:24
250m on 5:00
3:19
3:00
300m on 6:00
3:48
3:36
350 on 7:00
4:26
4:12
400 on 8:00
5:04
4:48
800 on 16:00
10:08
9:36
Pace sets should continually emphasize building.

Sets that combine descending and pace are also a valuable tool to teach proper
pace. An example is:
4 x [4x200 descend on 3:00; 800 build hard on 12:00]
Distance improvement per stroke (DIPS) sets will help the swimmers maintain
stroke length through his/her distance event. Sets that help to teach DIPS
include:
Stroke counts during aerobic swims
3 x 25 (or 3 x 50m) strokes per length drill
Modified or descending mini-max sets
Bill Sweetenhams mini-max sets
Build swims
Coaches need to insist on swimmers completing these drills at the prescribed

pace and rate. Swimming slowly with a long stroke may be a starting point, but it
is essential that swimmers rehearse swimming at different paces with appropriate
distance per stroke.
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An Expansion of This Concept

After swimmers have mastered proper building of quarters within a distance
event, they may want to move onto building quarters within each quarter. To do
this for an 800m swim, the individual would build 50s within each 200m. That
way the last 50 of each 200 would be equal to the first 50 of the next 200. Few
swimmers will master within, so dont confuse less accomplished swimmers. It
may be best to exclude this expansion except when working with highly
accomplished distance swimmers.
Conclusion
It is the responsibility of coaches to teach swimmers to grasp the essentials to
success. It is the authors opinion that using the concept of building s of a race
is the easiest and best way to teach how to properly pace distance events. This
concept lets swimmers examine and modify a limited number of variables, hence
simplifying the process. Sets and repeats should reflect the principles behind this
concept. You will be surprised how quickly swimmers will pick up the concept of
building if we, as coaches, teach it properly. Soon, relaxed, hard, very hard,
sprint will become part of their swimming vocabulary as well as their work habits.
The result will be properly paced distance races.
________________________________________________________________________
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Journal of the International Society of Swimming Coaching (JISOSC)

JISOSC considers the following types of articles:
Book Reviews: a broad perspective of texts, technical and lay books on swimming,
physiology, biomechanics, nutrition, metabolism and biochemistry will be considered for
Book Review.
Brief Communications: Original research of high quality with limited goals or restricted
focus will be considered in this category.
Commentaries: focused and opinionated articles on subjects within the journal's scope.
These articles are usually related to contemporary issues, such as recent research
findings.
Critical Reviews: Authoritative summaries of any subject within the journal's scope with
dispassionate and rational critique of the field. Critical reviews may be unsolicited or
proposed by the editorial staff.
Letters: they can take three forms: a substantial re-analysis of a previously published
article, or a substantial response to such a re-analysis from the authors of the original
publication, or an article that may not cover 'standard research' but that may be relevant
to readers.
Methods: Papers describing new methods that advance research in swimming will be
published.
Original Research: should be clinical or basic research with clear conclusions and
appropriate terminology. All outstanding clinical or basic research with clear conclusions
and appropriate methodology should be submitted to the International Journal of
Swimming Kinetics.
Perspectives: normally commissioned and usually based on one or more recently

published articles interesting enough to warrant a short commentary.
If you are interested in writing an article send it to admin@isosc.org
Journal of ISOSC
50

Journal of The International Society of Swimming Coaching: Volume 2, Issue 1 ISSN 1839-3659

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Journal of The International Society of Swimming Coaching: Volume 2, Issue 1 ISSN 1839-3659

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VOLUME 1

Editorial - Community Service To Swimming

Inside This Issue

The Journal of the International Society of Swimming Coaching

Relating Golf to Swimming

Handling Your Swimmers Anxiety Before

Strength Training for Swimmers

Breaststroker Knee Pain

Peer Reviewed Journal Issue

We are calling for those members interested in being reviewers

Journal of International Society of Swimming Coaching

Journal of International Society of Swimming Coaching

Strength and Power Training For 100m Front Crawl Swimmers

JISOSC Supplement Swimming Coaching Insider

The use of Streamlining, Cycle Counting, Tempo, Tempo Trainers

The Power of Visualization In Swimming

Just Imagine: Really --- Just Imagine!

The Key to Teaching Age Group Distance Swimmers Proper Pace

Journal of International Society of Swimming Coaching

Journal of International Society of Swimming Coaching

1.1 Biomechanical Factors

Journal of International Society of Swimming Coaching

Journal of International Society of Swimming Coaching

Journal of International Society of Swimming Coaching

1.13 Stability, Control and Body Roll

Journal of International Society of Swimming Coaching

1.14 Qualitative Biomechanical Analysis

Journal of International Society of Swimming Coaching

Table 1. Qualitative Biomechanical Analysis Main Phases of the Front Crawl

enters the water

Retract the scapula

Protracts and rotates the scapula up

Adducts and extends humerus

Balances internal rotation

Flexion of the arm

Flexion of the arm

Flexion of the arm

Flexion of the arm

Extension of the elbow

Just after the catch

Midpoint - Pull Through

Phase of the Kick

Iliopsoas, rectus femoris

Flexion of the hip

Extension of the knee

Furthermore the stabilizing muscles surrounding the joint involved in each

Journal of International Society of Swimming Coaching

1.2 Physiological Demands

Journal of International Society of Swimming Coaching

Journal of International Society of Swimming Coaching

swimmers has revealed a high correlation between swim velocity, mean/peak

Journal of International Society of Swimming Coaching

Journal of International Society of Swimming Coaching

2.1 Strength Training

Journal of International Society of Swimming Coaching

2.2 Power Training

Journal of International Society of Swimming Coaching

2.3 Muscular Endurance and Injury Prevention

Journal of International Society of Swimming Coaching

3.0 The Program

Journal of International Society of Swimming Coaching

Table 2. Resistance Training Program - Maximal Strength and Power Transition

Chin-ups - with weight