Swim for a Mile
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This is our fifth year of Swim For a Mile, each year we run monthly technique clinics during January, February and March. Over the years we have noticed a few common mistakes when it comes to technique.
To help you get a head start on the 2019 Challenge, here are the top four areas that you can focus on improving!
1. Crossing the “centre line”:
The centre line, being an imaginary line that runs down the centre of your body, from your nose to your toes! We want to stay outside of this line to ensure that we are pushing backwards, to move forwards, rather than pushing across your body and moving side to side (known as snaking) as a result.
Your hand should enter in line with your shoulder out in front. Sometimes it is best to over-exaggerate the wideness of this entry. think 10am and 2pm on a clock face for example, you may think it feels too wide, but the chances are, you are still entering and 11am and 1pm! *You can also use hand paddles to train this, as when you cross your centre line with hand paddles it is a lot more obvious and you will be aware of the error.
2. Lifting the head too high when breathing
This causes the hips and legs to sink and makes moving forward a lot harder, with the added water resistance from your lower body. Focus on the 1 goggle rule! If you can see the roof of the swimming pool, then you are lifting your head too high. Aim to keep one goggle in the water while you sneak your breath.
*Snorkel’s can be useful when trying to stay low in the water and is a good way to train yourself into this habit, however don’t rely on your snorkel too much, otherwise you can’t challenge your bad habits!
3. Incorrect Rotation:
This can be too little or too much rotation when swimming Freestyle. You should rotate your body – shoulders and hips as one, around 45 degrees to either side, this allows just enough rotation for an efficient and effective arm cycle, as well as enough space to take your breath without disrupting your rhythm.
If you rotate too much, you will lose the rhythm and momentum of your stroke. This mistake often leads to other mistakes like crossing the centre line and lifting your head high when breathing.
4. Kicking from knees:
When performing Freestyle leg kick, people often focus on using the power of their knees. However, this causes extra drag, as when you bend your knee at a right angle it causes a lot of drag inside this angle.
Focus on kicking from the hips and bum, keeping your legs relatively straight with a soft fix on your knee, keeping the movement of the knee at a minimum. Knees and ankles should remain close together during the freestyle kick and the kicks should be short and rapid rather than long and slow.
The Most Common Swimming Mistakes
This is our fifth year of Swim For a Mile, each year we run monthly technique clinics during January, February and March. Over the years we have noticed a few ...
If you don’t believe us when we say that you can swim the mile, why not hear from our 2018 participants! We asked our SFAM’ers what they learnt and found most rewarding about challenge, their responses were motivating, heart warming and eye opening!
Read below to help give you the encouragement to take on the challenge!
- “That I Can!”
- “To challenge myself”
- “It built my confidence in and out of the water!”
- “I fell back in love with swimming”
- “How important training is”
- “That it’s all mind over matter”
- “How to pace correctly”
- “How to touch turn properly!”
- “A better understanding of stroke technique and how it helps me go faster”
- “To be proud”
- “The community of swimming in a group”
- “I learnt that with a good coach and training, everyone can complete a mile swim. In this case congrats to Pat Boyd and the Watershed”
- “How effective technique leads to efficient swimming”
- “I found training difficult due to work and other commitments but on the day, with the encouragement of the helpers I swam way better than I thought I could. The atmosphere, even nerves helped push me further than I thought I could go. That’s given me confidence in my swimming and more desire and passion to improve. Great event”
- “Goal setting and exceeding personal expectations”
- “That it was not actually that hard and yet very good exercise”
30 Reasons to take the SFAM 2019 Challenge!
If you don’t believe us when we say that you can swim the mile, why not hear from our 2018 participants! We asked our SFAM’ers what they learnt and found mos ...
Technique clinics take place in designated Swim for a Mile (SFAM) pools over the course of the SFAM Challenge. Due to the high demand for these clinics, we are now taking bookings for a number of paid Pre-SFAM clinics in our most popular pools.
These clinics are expert led and give you the opportunity, to strip things right back to focus on the core concepts of swimming:
- Body Position
- Phases of a single Freestyle or Breaststroke stroke cycle
All clinics are open to anyone who can swim two lengths of a 25m swimming pool comfortably. Please arrive 30 minutes beforehand to check in and allow time for a short land warm up.
You reserve your place in these fantastic swim clinics by clicking the links below but hurry! These clinics are high demand and have limited spaces.
If you have any questions please direct them to Bethany via firstname.lastname@example.org
Pre-SFAM Technique Clinics Now Open
Technique clinics take place in designated Swim for a Mile (SFAM) pools over the course of the SFAM Challenge. Due to the high demand for these clinics, we are n ...
With this in mind we have been reviewing our existing policies and procedures and have set out some matters below for your information. We want to ensure that you are aware of the new legislation and the main principles thereof.
In this regard, please find attached our updated Privacy Notice for you as a Swim Ireland Member/Volunteer. To clarify: Swim Ireland is a ‘data controller’ as defined in the GDPR. A data controller is defined as ‘a natural or legal person, public authority, agency or other body, which, alone or jointly with others, determines the purposes and means of the processing of personal data’ . Therefore, a data controller is the person that controls how the data is used and processed.
The purpose of the Privacy Notice is intended to make you aware of how your personal data is being used and what personal data relating to you is being processed by Swim Ireland. If you have any questions in this regard, please contact our Data Protection Compliance Committee at email@example.com.
We will be writing to our Regions and Clubs separately with regard to the GDPR to offer support in this regard.
We hope that your training is going well and you are as excited as we are for the Swim For a Mile events to kick off! We hit the road this Tuesday for our first event of 2018, keep up to date on our latest news via our Facebook and Twitter, as we begin our road show around Ireland!
As your event creeps closer, take some time to work on your tactics within your training. Turns are a massive part of the mile and 800m event, if you can make this movement as fluid as possible, it can dramatically decrease your overall time! For those of you that have mastered the tumble turn, you will have no problem on event day and will likely have a faster overall time than those who touch turn. However do not fear touch turners! The’re are plenty of ways to improve the speed of your turn!
Rule number 1: Do not slow down on your approach to the turn! You want to build your momentum into the wall, as this same momentum is what provides that explosive push off.
Rule 2: Only touch with one hand on the wall
Rule 3: Drive your knees to the ceiling when your hand reaches the wall, so that you can plant your feet nice and high.
Rule 4: Don’t forget to breath while at the wall!
Rule 5: You do not need to turn around on your front before pushing off. Push off on your side and then gradually rotate to your front as your glide off the wall.
Try taking 5 minutes at the end of each session, working on your turns from now until your challenge and just watch the different on event day!
WATCH the breakdown of a Freestyle touch turn: Three easy steps!
We will be travelling around Ireland over the next few weeks with our first round of events, so if you have any queries over this time, please get in touch via firstname.lastname@example.org as we will be out of the office.
See you soon!
We hope that your training is going well and you are as excited as we are for the Swim For a Mile events to kick off! We hit the road this Tuesday for our fi ...
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