Today we would like to discuss three very important items that all coaches should include in their daily if not at least weekly workouts
Let’s talk about Tarzan
The first item I would like to talk about is Tarzan. Tarzan is used for speed purposes. The proper body position for Tarzan is with the head and mouth out of the water. Keeping hips in line with the shoulders with a controlled fast kick. Tarzan is used for developing arm and leg speed. Leg speed drives the arms so begin by emphasizing the kick. The arm stroke needs to be shorter and faster than the normal freestyle stroke with emphasis on equal shoulder rotation. There are many variations of Tarzan to train. Two of the main drills to use are just quality Tarzan sprinting and Tarzan to easy as indicated on the outline. “Tarzan to easy” is where the swimmer will work on increasing arm speed until they are unable then drop their head and finish easy to the wall. When the athlete is broken down this will be very hard to do but as the swimmer recovers he or she will be able to increase arm speed for longer distances of 25’s or 50’s.
I’d like to show a few different drills of Tarzan. First I am having my swimmer do a 25 of Tarzan where he is holding a constant rate of speed, keeping his head out of the water, shoulders square with hips in line and a small fast kick. The next drill is 5 Tarzan strokes sprint up followed by 2 freestyle strokes down easy. The swimmer will just drop his head on the recovery strokes. Make sure the swimmers count their strokes to ensure that they start each new cycle of 5 up 2 down with the opposite arm. This will help ensure equal rotation of shoulders and help the swimmers work with both arms to start swimming. This will translate to their breakout strokes also. Please vary this drill as desired for example 7 up sprint tarzan strokes then 4 easy strokes, etc.. We are always trying to prime the fast twitch muscles by using Tarzan. We do a lot of Tarzan during taper as well as throughout the season. It is easy to train your fast twitch muscle fibers to move at one speed with long sets, making it more difficult to retrain muscle fiber later. Always throw in some tarzan or speed work into your workouts. The last 25 of the video is Tarzan where the swimmer is working on increasing arm speed throughout, working on equal shoulder rotation as well as proper mechanics. A variation of this is on the Faster Swimming 23 week outline is called Tarzan to easy. The only difference is that I want the swimmers to start off at a faster pace and when they can no longer increase arm speed they will drop their head and finish the set distance easy.
Let’s talk about Variable Speed
We all know that racing is the drive to win close races to recover from mistakes and overtake your competition at all costs. Some swimmers have that desire and others we must try to teach. This is why adding Speed work should be very important to us as coaches. Each swimmer needs the ability to start and stop speed with their upper and lower body and I call this Variable Speed. Training an athlete and enhancing his or her ability to change speed at any time of the race is key to teaching and giving the swimmer confidence that they can race. It is a big part of our designed workouts throughout the season. You will need to change the variable speed distances and intensities as outlined weekly. Variable speed work in sets is difficult for the swimmer because it spikes heart rates when a swimmer would normally train at one speed.
A basic 8 x 200 swim set descend by 2 on 3:00 can be adjusted with variable speed work by 100. For example on the first 2 x 200’s have the swimmers work at 70% on the first 100 and 80% on the second. Descending the 200’s by adjusting the variable speed effort. Variable speed work can be similar to Negative split as I just described in this set. The hard part is getting them to understand the actual percentage of intensities and still descend the 200’s. You can mix it up by making the swimmers go out in the first 100 @ 95% and the second 100 back in a controlled 90% by either giving them their splits, doing open turns or breaking the 200 at the 100 for a short rest interval. This will make their set more difficult and train their muscle fibers at variable speeds. You don’t want to get in the habit of training your swimmers at one pace thus making it harder to get into sprint work later in the practice or season.
Using Heart Rate
I am using the measurement of heart rate in this set to get a basic feel of how my swimmers are feeling today. There are a lot of factors that affect heart rate so this is just a guideline. I have created a set where the swimmer must maximize heart rate and created the speed work I wanted to have in today’s workout. This set was given a week after one championship meet and week before another. Prior to this workout they had two hard weight and dryland workouts and one longer aerobic swim practice. They were sore and a bit tired as they should have been.
This set is all freestyle starting with 2 x 100’s on a 1:30 send off.
The first 1:00 holding a minute pace and descending the 2nd 100 holding a :56. They are to take their heart rate immediately after the 2nd 100 for a starting point. They are taking their heart rate for 10 seconds. I want them to take their heart rate again after+/- 45 seconds to see how fast they recover. Once the heart rate drops below 20 (for :10 seconds) they will finish the next part of the set which is, 50 sprint kick followed by 2 x 25 sprint Tarzan with :20 seconds rest then a 100 recovery swim.
They will repeat the same basic pattern two more times.
Second time starting off with 2 x 50 on a :35 second send off just making the send off immediately followed by a 100 free holding a :54 or faster again taking the heart rate immediately after the swim. Their heart rate should be above 30 or elevated from the last time taken. Once the heart rate drops below 20 finishing the set with a 50 sprint kick and 2 x 25’s sprint tarzan with :20 rest and a 100 recovery swim. If their heart rate doesn’t drop you can assume that they need more rest or they are completely out of shape. This is very individual and knowing your swimmer will help you answer that question. If their heart rate doesn’t drop below 20 for a couple of minutes then just have them finish the set or warm down, your call.
Third time thru they will begin with 4 x 25’s @ 100 Race Pace on a :20 second send off. Each swimmer should have an understanding of the effort needed to maximize their heart rate on this set. Then finish the set once heart rate drops with 50 sprint kick and 2 x 25’s tarzan then a 100 recovery swim.
Tarzan, Variable Speed and Heart Rate sets are some of the important items included in the Faster Swimming program. We discussed Race Pace training in the last Journal. If you have any questions please email [email protected] or [email protected]