Dear Coach: Someone
asked for a recommendation for a massage therapist who is good with
shoulders. I recommend Alison Graham (567-0948), a Masters
swimmer, who sees clients in Sandy Hill.
Mary (Bryan [High Intensity I]'s
wife)
Dear Mary: Many thanks!
Dear Coach: Can
the baby pool temperature be adjusted? It's often too cold for the Safety
Supervision kids. Concerned Parent
Dear C. Parent: There have been a lot of problems with
the baby pool temperature this term. However, it has recently been turned
up and should now be ok. Let me know if there are any more
problems!
Dear Coach: I got a strange e-mail
about Earlybirds being cancelled on Mon Nov 21st and being replaced with a class
on Mon Dec 19th, but I'm sure there was a workout?! Am I
Hallucinating?
Dear A.I. Hallucinating: I got that e-mail, too, and
also saw the signs posted at Athletics. These refer to the Earlybirds
Aerobics class, not the Earlybirds Masters! There was indeed Earlybird
Masters on Mon Nov 21st. I don't think the signs were posted until after
our swims, but if anyone was misled by these and missed the swim, please do let
me know!
Dear Coach: The women's showers
actually have some water pressure now. Thank you!! Happy
Swimmer
Dear H. Swimmer: I believe that the feedback from the
Masters Questionnaire had some impact on the decision to increase the water
pressure, so thank you!
Dear Coach: What is the purpose of the
new Frutopia umbrellas that have appeared on the pool deck recently? Some
think they are quite attractive. Some object to the advertizing.
Others have pointed out that they take up valuable table space by the shallow
end, don't fit properly and thus fall over regularly, plus they are right at eye
level which is dangerous! Several swimmers have requested some
more chairs on the pool deck. Various Swimmers
Dear V. Swimmers: The umbrellas were donated by Coke, a
Carleton sponsor. I have passed along all the comments and concerns about
the tables, umbrellas and chairs to the Aquatic Coordinator.
Dear Coach: Can you please go over the
breaststroke head position? A Breaststroker
Dear A. Breaststroker: In breaststroke you want to
minimize the amount of head movement. Ideally, you want to keep your back
(and neck) straight at all times. Your head comes out of the water when
you drop your hips to start the kick but you should be looking towards the
water (not straight ahead). Then when you finish your kick and raise your
hips to start the glide phase, you should be looking straight down at the bottom
of the pool and the water should wash right over the top of your
head.
Dear Coach: Can you clarify the new
dolphin kick allowed on breaststroke turns? Another
Breaststroker
Dear A. Breaststroker: You are now allowed one dolphin
kick on a breaststroke pull-out. The pull-out is the underwater push-off
involving one arm pull right down to your hips, plus a regular breaststroke
kick. You can add the dolphin kick at any point before the breaststroke
kick, but it must be done with the legs submerged. Normally you would add
it as you pull the arms back as that is the natural point to do a dolphin kick
(for which many of us were disqualified over the years!).
Dear Coach: I have trouble judging
backstroke flip turns. What is and isn't allowed? A
Backstroker
Dear A. Backstroker: First, if you are finishing
backstroke (or changing from back to breast in an IM), you must touch the wall
with your hand while still on your back (not past 90 degrees on to your
side). If you do non-flip backstroke turns, this same rule applies on back
to back turns. A flip turn is permitted for back to back turns. In
that case, you are allowed one freestyle stroke on your stomach which must be
part of a continuous motion into the flip turn. You cannot stop and glide
or kick on your stomach. Once your arm reaches your leg, you must be
starting your turn. The best thing is to practice this all the time in
workout so that it always works properly. However, things you can do to
keep it legal if you realize after you've started the turn that you started too
soon are to glide a bit on your side (before turning on to your front), or start
the turn as usual but really throw your legs so that you still reach the
wall. Both of these will slow you down a bit, but will avoid a
DQ.
Dear Coach: Can you give some tips for
a swimmer who is just starting to compete. What do I need to know to do
well? New Racer
Dear N. Racer: First a few logistical / planning
tips. Ensure that you send your entry in on time and check that it has
been received. Know where and when the meet is and other details (parking,
change rooms, etc.). Bring lots of warm clothes, a water bottle and snacks
to the pool. Even though most pool decks are hot, you will feel chilled
with getting in and out of the water for each swim. Find out whether you
need to do anything other than show up at the right lane at the right time (at
some meets you must first check in and/or pick up a time card and give it to
your timers).
As far as being ready to race, here are some warm up
/ cool down suggestions Get there early to do some stretching before
warm up and do an adequate warm up (about the same time / intensity as when you
are training). Ensure that you practice starts / turns for all your
races, especially if you are unfamiliar with the pool. Backstrokers check
the ceiling and if it is not straight, try to warm up in the lane
you'll be racing in. After each race, time permitting, swim easy for about
5 min. If you do not have access to a warm down area, do a dry land warm
down (shake your arms, stretch, hot shower, whatever you need to loosen up for
the next race). After your last race, swim easy for at least 5 min,
preferably 10 min.
As far as actual racing tips, remember that when you are
racing, you will revert to what you do in practice when you are tired.
Thus, you need to work hard in training to avoid any bad habits with your pacing
and turns. The two key areas where swimmers usually go wrong is in pacing
their races properly and in executing good turns (timing, speed, legality,
etc.). There's a good article below on turns that we can all learn
from.
Thanks to Cam (Whitecaps "A") for sending
this in:
