This is a continuation of Swimmer Speed Curve Part 1 and Part 2…
In this diagram we see the curve of one swimmer, but with two options for how the curve will form.
Below Node #1, when power is low, her swimming is beautiful, smooth, efficient. This is the Easy Speed zone.
Then, beyond that point, the curve on the right represents the speed product the swimmer gets if she maintains superior form while increasing power. This represents swimming on the Smart Speed path.
The path to the left represents the speed product she gets if she lets her form degrade while increasing power. This swimmer can produce such a beautiful stroke under low-power conditions. But what explains the difference in speed results as she turns up the power?
The depth of integration.
The more resilient her stroke is under pressure, the more integrated it has become in her neuro-muscular system. This resilience is a result of training with a Dual-State emphasis, as explained in the previous post Two Essential Measurements. (And some more comments on the importance of integration here).
If this swimmer turns up the power and her shape and movement patterns remain precise – evidenced by her proportional increase in speed – then we know she has deeply integrated those patterns into her system by training and testing them under higher swimming stress conditions. The swimmer with deep integration will be able to maintain loyalty to quality (shape, precision, smooth flow of power, etc) while increasing power, or when swimming in more challenging conditions.
If this swimmer turns up the power and her shape deteriorates significantly – indicated by speed not increasing proportionally – then we know she has not integrated those patterns very deeply. A swimmer with low integration will lose quality (shape, precision, smooth flow of power, etc) under higher intensity – adding more power, or when swimming in more challenging conditions.
The main point of this part: those who aspire to swim faster than Easy Speed need to train and test their stroke integration under increasingly challenging swimming conditions. This is done by Efficient Speed Training as described in Two Essential Measurements.
Deep integration is done through mindful repetition of motions under a variety of conditions and intensities, over time. This way the necessary fitness is developed in tandem with superior technique.
Now the question I have for you, especially if you aspire to swim faster than Easy Speed…
Which curve variation represents you? What happens to your stroke when you turn up the power? And, when the going gets tough, what are you more loyal to – maintaining quality position and precision, or contorting your body to leverage more power?
Your answers gives you an idea of what you need to work on.
More on this in the next part…
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Hello Mat,
don’t know what’s planned for the next part. Just two remarks here:
– Proportionality from power to outcome would be fine, but needed power and (external measured outcome) is at least power of 2 (Terry and others call it exponential power amount needed, think we should be thankful it’s “only” anywhere between power of 2 of 3). You know it, but this makes it more difficult to find where between your both my individual curve is.
– I’m sure my stroke has to change somehow (or be tuned in some parts), when going from easy to faster speeds. Really relaxed recovery arm will result in a ballistic (not any more straight) movement of lower arm and hand. Going from spearing to catch has to happen earlier and faster. Mailslot has to be feld a little nearer to my head. Catch to finding the grip at faster pace result in a different feeling of elbow movement and opening the armpit. Exit to recovery will happen a little more forward related to body… and so on. Would be lucky if all these changes would happen automatically by just adding more power into the stroke. Although think each is a skill by itself and worth some FP-work IF one wants to go faster than Smart Speed. (And who wan’t try it at least for some laps one and then…)
Best regards,
Werner
I may need to use a different word than ‘proportional’ since it is obvious from the graph that it is an exponential curve, not linear. The more and more power the swimmer applies, the less and less speed is produced because drag increased exponentially. But, the idea here is that with great technique, there is some speed increase that should be expected, and that speed increase will be better than with inferior technique.
Yes, stroke variables need to be adjusted as tempo increases, as velocity/drag increases. There are non-negotiable features to the body position and movement patterns that should be preserved regardless of intensity, while others are variable based on how the body is interacting with the water at different velocities. Michael Phelps’ stroke at 48 sec/100m has several distinct differences from his stroke at 80 sec/100m – it is important to note what remains constant and what is necessarily variable. The long, straight frame of the body/spine is constant, while the entry point, the overlap, and the stroke length underwater are modified, for example.
We can talk further in the Online Coaching Program about those precise modifications to make in your stroke at higher tempos, since I know you are working on this now.