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Gaining Swimming Efficiency - The Game of SWOLF


Hello Swim Team and Adult Fitness Swimmers!

Today we're switching gears to discuss a little about stroke efficiency. In the swimming world, it is important to be fast; it is also important to take strong, effective strokes. Therefore, the key to intentional, fast swimming is finding a sweet spot between the two. That is where we introduce you to the game of "SWOLF". That is, swimming golf - low stroke count, and a quick(er) time. A more detailed explanation on how this works is in the video below:


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Just because a golfer can hit the ball the furthest, does not always mean he/she will also hit it straight. Similarly, just because a swimmer has the fastest stroke rate does not mean he/she will be fastest in the race. As swimmers, it's vital to learn ways in which we can expend as little energy as possible in order to cover as much ground (water) as possible. This is sometimes coined as the "mini-maxi" effect, which means taking few strokes with maximum speed. The importance lies in not getting bogged down with gliding between strokes. Although distance per stroke is the main goal, we need to remain both active and efficient to find the true sweet spot of our stroke. Thus, the game of SWOLF.

LOWEST SCORE WINS. For example, taking a 50 yard/meter swim (with a similar number of dolphin kicks), let's say you swim a 50 in 38 seconds, doing this with 32 total strokes. Your score for that 50 would be 70 (38+32). Then, on the next 50, you lower your stroke count to 26, however your time is now 46. Now your score would be less desirable at 72. This game is not just limited to freestyle, and can be implemented for any stroke! Fact of the week: The best way to implement training tools into learning is to test them through sets. For SWOLF, a great way to do so is to try a set of 8-10 x 100's on an interval that gives at most 20 seconds rest. During this, you will not focus so much on pure speed, but rather on keeping your stroke count low. The interval will likely cause you to tire out during the set, allowing you to examine ways in which your stroke breaks down. How does my swimmer move up? Our group promotion standards are your guide to growing and graduating! Promotion times can be achieved in practice or swim meets. We prefer to see them happen at a swim meet! Let's make sure your tee shot lands on the fairway (and hand gets to the touchpad) with the greatest efficiency! The Sigma Team

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