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LONG DISTANCE

DISTANCE: 6900m

MAIN SET GOALS

•

Build habit of holding good posture throughout entire session/race

•

Increase distance per stroke and overall efficiency

REPETITIONS

SET

USE

CORSUIT

FOR

WARM UP

3 x

200

form swim on 3:30

10 x 50

technique focus on 1:00

2 x 100

kick, s board 2:30

Sets 1, 3

MAIN SET

4 x

1000

counting strokes per lap, on:

Set 1: SRC+10
Set 2: SRC+5
Set 3: SRC+2.5

Set 4: SRC

Sets 1, 3

WARM DOWN

1 x 200

easy

MEASURING PROGRESS

•

Number of dolphin kicks after each turn should be the same to aid in comparability

•

Compare stroke counts and times

•

Stroke counts and times should decrease over time

Содержание Corsuit

Страница 1: ......

Страница 3: ...2 Kick 13 2 1 3 Underwater Breakout 15 2 1 4 Streamline Position 17 2 1 5 Dive 18 2 1 6 Backstroke Start Position 20 2 1 7 Turn 21 2 1 8 Finish 23 2 2 ENERGY SYSTEM TRAINING 24 2 2 1 Lactate State Tr...

Страница 4: ...nt If the user is well aligned they will feel the Corsuit fit comfortably with pressure evenly distributed along the length of the device If the user begins to fall out of alignment they will feel the...

Страница 5: ...r differences in normal posture Neutral Spine and swimming posture Flat Spine see Section 1 2 Synonyms include posture postural alignment body position body line Neutral Spine Flat Spine Antonyms incl...

Страница 6: ...is different too We refer to the two major postures as Neutral Spine generally for upright land based activities like walking and running and Flat Spine generally for swimming and the Corsuit is capab...

Страница 7: ...ery slight anterior tilt butt sticks out which gives a mechanical advantage to the muscles at the back of the hips that generate the power required for walking and running OVERARCHED POSTURE MAJOR JOI...

Страница 8: ...lumbar and thoracic curves are flattened by tucking the hips under and pushing the chest out This brings the entire spine into alignment In this position a number of benefits are gained for swimming...

Страница 9: ...tween Neutral Spine and Flat Spine With this in mind some swimmers even elite ones may never be able to achieve a fully Flat Spine position However most people struggle to maintain even a Neutral Spin...

Страница 10: ...more effective For activities like this that require both postures both symbols are shown For best results swimmers should practice both positions during dry land training see Section 3 4 in order to...

Страница 11: ...generally aim to maintain a Flat Spine position with as much contact between their back and the Corsuit as possible To do so the lower abdominals should remain at least lightly activated at all times...

Страница 12: ...them to transfer this alignment to their normal swimming technique without the Corsuit Below is a case study of the Corsuit s effects on a sprint freestyler over the course of a single training sessio...

Страница 13: ...t Then over a period of days weeks and months the swimmer s retention of this new alignment can be monitored 1200M AS 300m FREE 300m CORSUIT This will help the swimmer feel the difference in their ali...

Страница 14: ...limiting distractions In freestyle kick swimmers should aim for a Flat Spine position while in backstroke kick a Neutral Spine is preferred For breaststroke and butterfly kick swimmers should focus on...

Страница 15: ...ition means the head is kept down in line with the spine To do so the swimmer should keep the eyes looking straight down at the bottom of the pool This makes it significantly easier for the swimmer to...

Страница 16: ...kick causing the hips to break the surface of the water before the first stroke This can cause significant speed loss as the body breaks from a streamline position and the torso is angled downwards f...

Страница 17: ...he swimmer does make the mistake of angling downwards on the final kick they will feel pressure from the bottom of the Corsuit Done correctly the extra propulsion from the fins should allow the swimme...

Страница 18: ...provide feedback to guide the swimmer into an optimal position PUSH OFF AND GLIDE WITHOUT KICKING An explosive push off and streamlined glide without kicking aiming for maximum glide distance is an e...

Страница 19: ...not be completely in contact with the Corsuit This is ok as long as this hunch in the lumbar spine is not excessive As the swimmer explodes from the blocks and the back extends they will feel their ba...

Страница 20: ...tive streamline glide aiming for maximum glide distance without kicking is an effective way to gauge dive improvements over time This also allows the swimmer to focus on achieving a good streamline po...

Страница 21: ...Corsuit should be fully or close to fully engaged with the swimmer s back in order to achieve this position As with a dive start level of hip flexibility may prevent some swimmers from flattening the...

Страница 22: ...sed pressure on the top of the Corsuit indicating they have lost alignment and momentum The Corsuit can also be used for improving alignment during the push off after a tumble turn or touch turn Given...

Страница 23: ...E WITHOUT KICKING Begin swimming from 10 15m out from wall accelerating so that top speed is reached before the turn The turn and push off should be executed at maximum effort followed by a streamline...

Страница 24: ...as the swimmer takes their final stroke The Corsuit will discourage hyperextension of the back and lifting of the head during a finish These movements reduce the overall length of the swimmer s body...

Страница 25: ...Lactate State Training Swimmers can wear the Corsuit throughout high intensity training sets and as lactate fatigue begins to reduce their ability to maintain effective body alignment Using the Corsu...

Страница 26: ...oss multiple strokes athletes must master a broad range of movements and skills to become a competitive or even proficient pool swimmer The Corsuit helps to simplify the acquisition of many of these s...

Страница 27: ...nt in freestyle as the body should remain flat in the water creating the smallest fontal profile possible A Flat Spine helps to align the body for minimal drag and also allows more power to be generat...

Страница 28: ...he leg should remain straight during the up kick then bend slightly during the down kick creating a whip like action If the swimmer can respond to the feedback of the Corsuit and maintain a stable pos...

Страница 29: ...rs will often over rotate and snake from side to side When this occurs the athlete can feel the Corsuit moving sideways on their back alerting them to fact that they are snaking In this way the Corsui...

Страница 30: ...hydrodynamically inefficient The Corsuit alerts the swimmer to any such movement as they will feel an increased pressure from the top of the Corsuit This reminds the athlete to maintain a flatter pos...

Страница 31: ...the tactile feedback provided by the Corsuit Furthermore during the butterfly down kick the swimmer should move into a Flat Spine position allowing the hips to generate maximal power To do so the swim...

Страница 32: ...ins for technical error For this reason sprint training with the Corsuit should generally focus on strong bracing of the core which resists over rotation over undulation and minimises energy loss Aero...

Страница 33: ...inish or for pulling away from competitors as the race progresses The Corsuit offers a method of monitoring alignment over the course of long training sessions and prompting swimmers to habitually mai...

Страница 34: ...inclination toward anterior pelvic tilt favouring the muscles at the back of the hips For this reason the tactile feedback provided by the Corsuit can help these athletes familiarise themselves with...

Страница 35: ...hich will help to absorb shock and transfer force For highly swimming specific exercises or exercises directly aimed at replicating training swimming posture swimmers should strive for a Flat Spine po...

Страница 36: ...streamline the athlete will become more comfortable in these positions while swimming as well as more capable of maintaining efficient technique under fatigue 1 STANDING STREAMLINE The streamline pos...

Страница 37: ...kles all the way to the head Common mistakes include hunching of the upper back arching of the lower back and a piked hip position where the hips are elevated and not in line with the ankles and head...

Страница 38: ...OG The Bird Dog is a low impact awareness exercise intended to help swimmers improve proprioceptive awareness of their arms legs and posture To perform a Bird Dog correctly the core should braced in P...

Страница 39: ...and or shoulders 4 DEAD BUG The Dead Bug is an advancement upon the Bird Dog where a similar movement is performed lying on the back As with previous exercises the most common fault in Dead Bug techni...

Страница 40: ...O CONTENTS ALL RIGHTS RESERVED 39 5 POT STIR The Pot Stir is an advanced bracing and control exercise From a bridge position on a gym ball the arms perform large circular movements in alternating dire...

Страница 41: ...res strong bracing of the core as the arms move The most common fault in execution of the Pot Stir is arching of the lower back as the arms move away from the body This is similar to the catch positio...

Страница 42: ...eavily weighted or explosive movements it can assist in training correct postures for these exercises helping to ensure they are performed with effective technique 6 PULL UP Pull ups have long been co...

Страница 43: ...From this position the core should remain braced as the arms pull the body upwards The body will naturally tilt as it rises towards the bar but the bodyline should still be kept straight The chin shou...

Страница 44: ...ult in deadlifting technique is rounding of the back either at the starting position or in the early stages of the lift The Corsuit can be used for lightweight warm up sets to drill an efficient setup...

Страница 45: ...ing the back in contact with the Corsuit ensures the hips are kept in a mechanically advantageous position and the chest is kept up This closely resembles the position swimmers should aim to achieve w...

Страница 46: ...maintaining good posture with the arms extended for example during streamlining or when in the extended position of any stroke A common mistake in overhead pressing is arching of the back Many athlete...

Страница 47: ...TS RESERVED 46 In a correct overhead press Neutral Spine is maintained throughout the exercise Some athletes may struggle to prevent arching as the arms reach full extension which may suggest a lack o...

Страница 48: ...apart from freestyle IMO Individual medley order fly back breast free U W Underwater Max Maximum effort FES Front end speed refers to the pace of the first half of a race BES Back end speed refers to...

Страница 49: ...atigue REPETITIONS SET USE CORSUIT FOR WARM UP 3 x 200 as 150 free 50 form 4 x 50 as 15 max 35 easy 2nd set MAIN SET 5 x 4 x 25 dive max 100 easy 1st 3rd 5th sets WARM DOWN 1 x 400 as 100 swim 100 kic...

Страница 50: ...IT FOR WARM UP 4 x 200 free 4 x 50 as 15 U W breakout 2 x 100 with race breathing pattern Set 2 4 MAIN SET 3 x 2 x 25 as 1 dive 1 push on 2 00 50 push at 100m BES on 1 30 75 dive max on 2 00 100 easy...

Страница 51: ...PETITIONS SET USE CORSUIT FOR WARM UP 4 x 1 x 200 free 100 kick without board 100 free breathe every 8th stroke 10 x 50 alt 15 max 15 underwater Sets 2 4 MAIN SET 4 x 2 x 15 push max on 1 30 2 x 25 pu...

Страница 52: ...UP 3 x 100 as IMO skip free 200 medley with fast turns 200 free 100s MAIN SET 4 x 200 medley on 4 00 150 as back breast free on 3 00 100 as breast free on 2 00 Build each effort max on freestyle leg...

Страница 53: ...ency REPETITIONS SET USE CORSUIT FOR WARM UP 1 x 1 x 6 x 200 fins 15 underwater each wall 8 x 50 alt 25 at 200 pace minimum stroke count First four 50s MAIN SET 2 x 2 x 50 at 200 pace on 1 00 4 x 100...

Страница 54: ...y and anaerobically fatigued REPETITIONS SET USE CORSUIT FOR WARM UP 4 x 400 as minimum stroke count 4 kicks off each wall 200 kick with snorkel no board Sets 2 4 MAIN SET 4 x 4 x 100 on 2 00 at pace...

Страница 55: ...SET USE CORSUIT FOR WARM UP 3 x 200 form swim on 3 30 10 x 50 technique focus on 1 00 2 x 100 kick snorkel board 2 30 Sets 1 3 MAIN SET 4 x 1000 counting strokes per lap on Set 1 SRC 10 Set 2 SRC 5 Se...

Страница 56: ...mming posture REPETITIONS SET USE CORSUIT FOR BIKE 1 x 40km as mix of solo pack SWIM 3 x 2 x 3 x 100 with pull buoy on 1 50 100 on SRC 200 on SRC 400 on SRC 200 on SRC 100 on SRC 1000m as Peloton File...

Страница 57: ...o gauge rough distance Improve habitual swimming posture Maintain posture while sighting direction REPETITIONS SET USE CORSUIT FOR WARM UP 1 x 700 1000 easy mix of solo pack MAIN SET 6 x 700 1000 at r...

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