You've heard this a million times. Yet you still push off the wall with your arms more or less in front of you, hands separated, head up so you can see where you are going, big scoop in your lower back, toes pointed at the bottom of the pool. We call this the "Superman" position.
"Wait just a minute, Coach!" you say, "I have my hands together - I don't do that Superman thing!" OK, maybe you do have your hands together, barely - "fingers over fingers" maybe. But your wrists are floating out to the sides, your elbows are bent at 60 degrees or more, you're still looking out over the top of your hands and there is enough daylight between your arms and your ears to give a grouper fish a wide berth. We affectionately refer to this as "Scud" position.
I know that each and every one of you knows how to get your body into a full streamline position. Without exception every one of you has been able to demonstrate a good streamline position while standing in one place.
So why aren't you doing it? So what is so hard about demonstrating it every single time you push off from a wall?
Two things:
First of all, it takes physical effort. If you are not very flexible you will find that you really have to stretch to assume The Position. But, as with all stretching exercises, the more time you spend in The Position the easier it becomes. Ideally, if you spend enough time in The Position, it will eventually become a relaxed position for you. Suffice it to say that the harder it is for you to assume The Position the more important it is for you to do it often and for extended periods of time.
Second, it takes mental effort. Until your neuromuscular system is conditioned to snap the body into The Position instantly and automatically as the legs are driving you off the wall, you must apply a bit of brain power every 25 meters to satisfy your coach's fantasies.
An excellent opportunity to get in some "streamline time" presents itself at every wall. You should consider each wall a platform from which to launch yourself, with gusto, into The Position. Snap into The Position every time you push off a wall. Follow that up by holding this minimum-resistance pose until you have slowed down to swimming speed - only then does it make sense to move out of The Position and begin swimming motions. And if you are serious about this becoming a habit you'll want to be sure you avoid doing any turns or push-offs the way you used to (Superman or Scud).
Where's the Profit?
"Sounds like a lot of work. What do I get out of all this, Coach?" you intone, looking for a way out. A few things leap to mind:
Stroke reduction. As you refine your Position (make it more "slippery") you'll find you travel further without slowing down as much. This will allow you to take fewer strokes per length (which, I hope, we have already conditioned you to perceive as a worthwhile goal).
How about energy savings? Gliding a long distance from a push-off takes less energy than gliding a short distance and swimming the rest of the way.
And flexibility? The more often you snap into The Position and the longer you hold The Position the more progress you are making toward being able to return to that same posture with less effort. "Just doing it" will make you more flexible thus making repeat performances easier to do. Hint: if you have to really work to achieve The Position, take it as an indication that you need to do lots more of it.
Speed too? You will have faster turns during your practices. You will move faster through the water after your push-off, which translates to faster times. Capitalizing on the momentum of the explosive push-off you have already done by minimizing resistance with a great streamline position is, in effect, getting free speed. You've already done the work - simply milk it for all it is worth.
Racing payoffs? You will have faster turns in competitions. If you really make an excellent streamline position your habit you will do it without thinking every time you come off a wall in a race, which translates to smaller numbers on the scoreboard.
Stroke technique improvement? Strange as it sounds, the work you put in while just streamlining and not stroking will improve all of your strokes. Of course that sounds too good to be true, but just think about it. Each of our strokes requires us to achieve positions at the extremes of shoulder flexibility. And the streamline stretch is an excellent method of improving that flexibility. So, as your push-offs improve with added flexibility so will your strokes.
Coolness factor? Coolness factor? Perhaps most importantly, excellent streamlining skills put to use consistently will make you look more like a "swimmer" in the elitist, highly accomplished, truly professional sense of the word. After all, isn't this the real reason for trying to do most things correctly in the pool? In my book, it's as good a reason as any.
If whenever you hear an electronic beep, you instinctively jump, you might be a swimmer.
If you have rings around your eyes unrelated to the amount you sleep you got, you might be a swimmer.
If you have been wearing the same pair of Lycra underwear for the past two weeks, you might be a swimmer.
If waking up before dawn to exercise seems normal, you might be a swimmer. (You might also be crazy)
If jamming a piece of Styrofoam between your legs is not a kinky sexual activity, you might be a swimmer.
If bugs die of chlorine poisoning when they land on your skin, you might be a swimmer.
If the phrase "This set with fins" is better than hearing "You just won $1000," you might be a swimmer.
If you answer, "I don't need to" when someone asks when you showered last, you might be a swimmer.
If a friend asks how a certain guy dresses and you reply, "I only see him without his clothes on" you might be a swimmer.
If you go from store to store desperately trying to find your favorite sports drink, you might be a swimmer.
If the first place you go when you're stressed out is a swimming pool, you might be a swimmer.
If being fishlike is a compliment, you might be a swimmer.
If you sweat chlorine even after showering, you might be a swimmer.
If you are determined, strong, smart and tough, you might be a swimmer.
On Feb. 11, we hosted our meet with great success. It was a good opportunity to see where we were at in the season. Many of us found that we had a lot of work to do in the upcoming months! This meet also allowed for a couple of our members to try swimming in a meet for the first time. It is good to get some new blood turning out to the meets. Afterwards, we mingled with the other clubs by having a pizza party. This was really a great idea as it promoted the masters swimming mantra "fun, fitness and friends".
On Feb. 17, a couple of our swimmers headed off to Vancouver to swim at UBC, a pool known to be fast and at sea level. Both Jeanne Carlsen and Chris Daniels turned in some great times, especially in their freestyle events.
On Mar. 3, we headed out to SAIT for the Rocky Mountain Masters meet to debut our new fastskin suits.
Events were close together with not much rest in between. Sometimes it is good to just stand up and race without thinking. Some good head to head racing was done by our own team mates, Dave Dickson and Chris Daniels when they swam 100 fly. Now these guys know how to race and of course you have to consider the bragging rights! Chris otherwise known as "The Natural" ended up out touching Dave however if there were just 5 more meters I think Dave would have got him. Another great swim was Jeff Welechuks's 200 back – 2:12. It was amazing... he even split this event going out in 1:06 at the 100 and coming back in the final 100 with another 1:06. I think he even surprised himself! As for the girls, Jodie Wall posted a very respectable 200 IM with a time of 2:55, definitely slicing several seconds off her best time. It must be all that IM work that Kathy makes us do in workouts.
Also if you planning on attending Nationals in Winnipeg during the month of May, the meet package is now posted on the web and entries are now being taken. There are a limited number of entries (500) into the meet so sign up soon. Further, entries for Nationals are done individually, however when a CMSC member has entered please notify Jeanne Carlsen so that she can enter the relays appropriately.
| Saturday 10 March | New Time | 1:45-3:15PM |
| Sunday 11 March | New Time | 1:00-2:30PM (6 lanes) |
| Thursday 15 March | CANCELLED | |
| Friday 16 March | 4 lanes SC | |
| Saturday 17 March | 01:30-03:00PM | 4 lanes SC |
| Sunday 18 March | 4 lanes SC |
Due to special events being held at Talisman, they occasionally change our workout times so please check the phone line (234-8787) or our website.
Long course workouts have now started. It looks like we will have LC on Tuesdays, Thursdays, and Sundays, when possible Talisman will try to give us short course.
When Saturday, March 10th Time 4:00pm Where ROSE & CROWN PUB, corner of 15 Ave SW & 4th St SW Map What Good food, good drinks & good company! Meet on the 2nd level by the bar (not the top floor). Note Due to some difficulties we had last time paying our separate bills, the bar has requested we pay for each item as it is ordered (i.e. cash & carry).
3 cups flourPreheat oven to 375 degrees. Combine flour, sugar, baking powder, salt and cinnamon in large bowl. Mix in cheese. Beat eggs in medium bowl. Add apple juice; stir in butter and apple. Add all at once to flour mixture. Stir just until moistened. Fill greased muffin tins. Bake for 25-30 minutes. Makes 2 dozen medium muffins.
2/3 cup sugar
4 tsp baking powder
1 tsp salt
1 tsp cinnamon
2 cups grated cheddar cheese
2 eggs
1 cup apple juice
1/2 cup butter or margarine melted
2 cups peeled finely chopped apples
We are planning to place an order for CMSC club logoed TOWELS. They are high quality and very absorbent. To place the order, I need to have at least an order of 25. The cost per towel will be $45. Please let me know by March 11 if you are interested so that we can proceed with the order and give you more details.
Check out the Team Aquatics link on our club website. Place your orders with Laurie Wallace (newsletter@cmsc.ab.ca) and get your supplies at a discounted price. She will take your orders throughout each month and then ONLY place the orders on the first of the next month. Each order must be accompanied by a cheque or your order will not be completed.
Need a CMSC cap? Catch-up with Laurie or Dave Dickson on deck to purchase your club logoed swim caps which of course come in a multitude of colors for only $5.00.