Using Avidasports for Sprinters

Check out my latest video blog at: http://youtu.be/fKYXHWx9wig
This week I’m highlighting the use of Avidasports for sprinters and talking about kick tempo!

Bennett Clark

Bennett Clark – Using Avidasports metrics is making a difference

Although Avidasports provides eight performance metrics, I have found that it serves as a constant reminder of the importance of good technical swimming.  I swam a set this past Saturday morning and throughout the set I completed three 50’s fast from a push.  The first and second 25’s had the same stroke count, kick tempo, and almost the same tempo (.04-.06 slower on second length).

I was surprised to find that I back-halfed each 50… meaning I was .3-.4 seconds faster on my second 25 than my first.  The only correlation that was different between lengths was breakout time.  I was 1.0 seconds on the push-off on first lengths and about 1.5 on the second 25’s.  Let me be upfront by saying I am not a strong underwater kicker (or regular kicker for that matter).  However, the speed generated by carrying a strong body line off the turn – not even considering dolphin kicking – is faster than swimming on top of the water.

I am not strong at carrying my speed more than 3-4 dolphin kicks, but I am pretty efficient for the three that I do take.  I learned that my length times were getting better because I was holding a good body line off the wall, not necessarily that my dolphin kicking is that much faster than my swimming.  Luckily for me the 50 and 100 free start from a block, so this issue won’t matter in a race, but it is a great reminder to carry a tight line and minimize drag at all times.  This is something that I work on everyday in the pool and in the weight room to help strengthen my core, providing more stability to my starts and turns, as well as my body position while swimming. 

Bennett Clark

Bennett Clark highlights audio feedback in his second video blog

Be sure to click on the link below for my second video blog – this week I’m talking about how my audio feedback  helps me to track my matched and varied strokes.  
http://youtu.be/hqpm2cqR05Q

And don’t miss my next installment next week!

Bennett Clark

Tracking my progress with Avidasports featuring Bennett Clark

A big part of tracking my progress is going to require capturing similar speeds with my swimmer devices.  When I swim in practice, I have four different speeds/strokes that I use: a slow pace that is swum very smooth (Category 5), 400/200 pace swum with rhythm (Category 4), 100 speed (Category 3), and 50+ speed (Category 2).  Category 1 is Distance Pace (400/800 pace) which I will never use.

I swim much of workout in Category 5, which I made a catch-all Category.  I use this when I’m drilling/kicking/swimming smooth, and warming-down.

Anything that is swum at 200 pace or faster is of interest to me.  Category 4 will record my “flow” stroke that is swum with rhythm and rotation.  Category 3 and 2 are both crucial to measuring my improvement, because these are my actual race strokes.

My plan is to get baseline data (i.e. average kick count whenever I swim at 50+ speed) and set high goals for myself.  Once I have several hundred yards of data for each Category, especially at 50+ and 100 speed, I will use this baseline data to start tracking my progress moving forward.  I plan to have enough baseline data by Tuesday, February 7th to start monitoring my improvement in key areas. 

Be sure to follow my  progress, a new blog will be coming again next week!

Bennett Clark