100 m dyn training - technique

[silvia]

hi guys, as i am back from deep dive training in dahab my dynamic got too fast, i dont even recognize it under water, what would u propose to me for slow down, i thought about going back to kick-kick-glide??? what else should i do to optimize my technique??
thanks for having a look at my training

YouTube - silvia vater 100 m dyn

 

[Kars]

Well Silvia, I must say I'm a bit jealous of your technique!
Your undulations are of the right size, the speed is ok, and the legs are mostly strait the whole time.

What's holding you back from swimming further?

Maybe it's your head position?
I notice that in the beginning you're looking down, and the last lanes you're looking more up. By doing this you limit the blood flow to your head, and that position also induces stress to the neck and mind.

About the speed.
Maybe try to swim with the least effort possible until the first contraction, and then step up the pace and speed while swimming efficient and looking down. Mentally just enjoy the liberty of allowing yourself to swim fast - You know Sessa did a WR dynamic 255m at the WC 2010 in Japan while swimming very fast?

 

[dannybuoy]

Hey Silvia,

It looks like you're a bit light -you seem to be swimming slightly angled towards the floor, hinting that you should either add some weight or pack a little less. That would also solve your slightly high upstroke, where your fin is floating towards the surface a bit too much.

Right now it's taking you about 10 strokes to cover the 25 meters, kicking pretty much continuously. Adding a pause after each kick will save you 2 strokes and not cost you much time. Check out this beautiful swim by Sofia Tapani:

[ame=http://www.youtube.com/watch?v=1iaw9qExiTw]YouTube - Sofia Tapani DYN 161m at Höstapnéiaden 20101120[/ame]

But if you want to keep kicking continuously you could put a little more force into your upstroke. That too will make your stroke a little smaller, because it tenses the back a bit more.

 

[rddk]

If i can give you a little advice try to go straight and do not follow the pool floor you save metres and you'll keep always the same assect, another thing is about the speed as kars has said you started really good with you head and you lost the position in the last 15 metres i undestand from the monitor that you were with lot of tension on your neck and the zone near it like shoulders. Try to relax ad go slower in the last past, is the most difficoult and innatural thing to do but if you manage to do this you'll gain some metres, that's my 5 cent experience. Btw congratulations for 100m is a nice distance anyway.

 

[sgnips]

Hey Silvia,
Check out this beautiful swim by Sofia Tapani:

really nice and relaxed
not my favourite tecnique, but someway pleasant... actually HYPNOTIC...:hungover

 

[silvia]

Well Silvia, I must say I'm a bit jealous of your technique!
Your undulations are of the right size, the speed is ok, and the legs are mostly strait the whole time.

What's holding you back from swimming further?

Maybe it's your head position?
I notice that in the beginning you're looking down, and the last lanes you're looking more up. By doing this you limit the blood flow to your head, and that position also induces stress to the neck and mind.

About the speed.
Maybe try to swim with the least effort possible until the first contraction, and then step up the pace and speed while swimming efficient and looking down. Mentally just enjoy the liberty of allowing yourself to swim fast - You know Sessa did a WR dynamic 255m at the WC 2010 in Japan while swimming very fast?

hey thank u kars that makes me feel :inlove...yes thats right i have to keep my head more down and i guess i should wear at least 1 kilo around my hips, cos on my last competition in poland i got 10m allowance cos of surfacing...and i did not wear a belt. thats interesting what u metion about swimming fast cos most of the time i hear the opposite. i did not surface at 100m cos of consturtion i surfaced cos of burning and tired legs- so thats why i thougt- swimming slower will keep me to longer distance!!
best regards,silvie

 

[silvia]

Grazie anche a te- i will recommend you during my last meters and yes i was to close to the floor!!
thankyou rddk

 

[Kars]

Hi Silvia in case your legs are lactic, than you need to indeed slow down for at least the first aerobic part, after that you can swim fast, but try to have relaxation moments between your strokes so you body can drain some acid. Don't tense up. I do the turns pretty slow, so I can relax a bit before the next lane. But you'll have to train to extend your lactic acid range. FRC diving can be your ticket.

 

[silvia]

hi kars, can you give me an example for frc in dyn- you men doing FRC and then go for 30-40 m dynamic or as long as my frc lasts for one lane!?
thank u its so helpfull what you`re telling me for training!
silvia

 

[Kars]

Well, try this - with capable buddy...

Use lighter or no neckweight,

Prepair to let your body relax, and drop HR, take last slow breath in, slowly exhale until you just are nutral at the surface and duck dive slowly down. When you know how much air you need you'll see the second time you can exhale just enough as you dive under.
Now rest at the bottom, just like in a static. When you feel the contractions coming, push yourself gently off and start swimming. Remember an economical technique, such as kick 'n glide. Maybe you want to swim the next lane a bit faster. As you go you'll notice how clear you mind is, while your legs etc will burn early. Explore how far you can get diving this way.
Elisabeth from Norway tried a similar approach in a competition, diving full lungs, floating on the surface waiting holding her breath like in static for close to two (2!) minutes and than swimming to a near pb, - I guess near a 140m. Elisabeth please feel invited to correct and supplement this very cool story!

Another way to train lactic ability is doing dynamic sprints.

In the gym you can do various strength - endurance leg exercises.

BTW the Weight point Daan made, is really good. A good setup will allow your to glide and glide

Maybe you also want to share something about your life and discovery of freediving?

 

[silvia]

hi kars, i began to became a freediver since this year in february. two month ago i went even to dahab to a training course for freediving in blue hole- that was a great experience- going down to 31m at the end of the week. i enjoyed it really much- and i am now trying even to learn mouthfill for the depht...i realize that i got more and more ambitios in freediving-we are lucky, cos one hour from my hometown we got a deep pool- so we can even train going in the depht have a look!! Dive4Life GmbH :: Indoor tauchen in Siegburg - Portrait wow- the training u send is very challenging, will see if i can make

 

[Tody]

One hour??? Silvi you are kidding. The last from Siegburg home was 7 hours. heheeh

Tobi

 

[Kars]

Tody, it may be because there was a traffic jam because of the huge row of freedivers
Oh and maybe the psychological effect of going to a place of depth and great joy. Thirdly there are still some places in Germany where you're allowed to put the paddle to the metal

I've been there too, and it's a cool place where freedivers can dive in clear ~25c water to -20m. With some cool things to play with and to look at. It's not cheap, but affordable especially when you consider the spacious opening times. Good fun!

 

[silvia]

yes-todi is right- it was7 hours- cos of the icy street,they closed the high way-and we hat to sleep in the car!!! thats true love for freediving....

 

[Kars]

How romantic keeping each other warm in the metal snow iglo

 

[silvia]

hi kars, watch my yesterday training videos, training to get back to kick-kick-glide..................http://www.youtube.com/my_videos?feature=mhum

i try to glide for 2 seconds, the hardest work for me is to keep the abdominals bend while stroking the hyper fin down, instead of stroking upwarts with bended knees--but i try hard and sometimes it works...last video i got to much wight on my hyps, so now i wear 2 kilo around my neck and 1 kilo on hips!!
waiting for your opinion

 

[Fondueset]

Hi Silvia,
I have been working hard on dynamics as well. I am not expert - but this is what I do. I try to work on one thing at a time - then bring it all together.
First I swim very close to the bottom of the pool - this helps me to make a habit of not moving up and down.

I practice low amplitude with completely straight legs (better with my stiff fin!)- focusing on the movements of the torso and upper back - then large amplitude with slight knee bend on the down stroke - the trick here is to not allow bending on the upstroke - but instead to have the arch in the low back on the upstroke make a wave up into a forward arch in the upper back (like 'diving in') at the right time - turning into the downstroke with the hips. I focus very much on this transition as it seems really key to good technique.

Then I practice minimizing kicks - pretty easy to do 5 or 6 for 25m. Then, instead of weights, I do exhale laps to adjust buoyancy - in this way and with large amplitude - with some knee bending - I do 25m in two kicks - sometimes almost one. (no weights or speedsuit) (all single kicks)

There seems excess tension in your upper back/neck - your are looking slightly ahead and this disrupts your form and wastes energy (I do the same!!) Practice locking your arms behind your ears and focus on feeling the shoulders slide slightly forward on the downstroke as you watch the line directly below.

Hope this helps - I really enjoy perfecting swimming with a monofin. (I don't have any current video of my technique - it has changed quite a bit)

 

[Tody]

Thirdly there are still some places in Germany where you're allowed to put the paddle to the metal

I drive a company car, so i have a top speed of 140 km per hour anyway (very safe company). Helps to relax on the way to the pool.

Merry xmas

Tobi

 

[Kars]

Sorry Silvia, I couldn't discover your video through the link you provided.

I did look up video's on how to learn finswimming.



From all the video's I saw I think Elisabeth's is amongst the most beautiful.

[ame=http://www.youtube.com/watch?v=z0c-1U17Fms&feature=player_embedded]YouTube - Elisabeth kristoffersen - 150m DYN training[/ame]

Notice how she pushes the water, instead of kicking.

Your question and Fondueset's induces me to explore the movement in detail. How is it done, how the mechanics work, how to use the mechanics to reduce the energy requirement.

 

[Tody]

The last vid:
Much to heavy
[ame=http://www.youtube.com/watch?v=wNe09gYgsjI]YouTube - Silvi DYN 19.12.2010-1[/ame]


lighter
[ame=http://www.youtube.com/watch?v=pNaoGaVq4ew]YouTube - Silvi DYN 19.12.2010-2[/ame]

shorter glide phase
[ame=http://www.youtube.com/watch?v=dk9w4G14fX0]YouTube - Silvi DYN 19.12.2010-3[/ame]