Splash - March/April 2013 - (Page 10)

STARTING BLOCKS TECHNIQUE AustIn suRHoFF CAItLIn LeveRenZ KevIn CoRDes CAMMILe ADAMs COLLEGESTYLE by Emily Sampl F or as many college swim programs as there are in the United States, there are probably just as many unique drills and ways to improve technique. Efficient technique is important at all levels of swimming, but it becomes even more important in college as swimmers begin to specialize in certain strokes and log more and more yardage in the pool. Four of the top NCAA swimmers in the country offer a few of the favorite drills they do at their respective college programs. CAMMILE ADAMS texas A&M university Adams, a junior at Texas A&M, has made monumental improvements since arriving in College Station. She focuses on her timing in butterfly and making each stroke as easy as possible. Her hard work paid off last summer with a berth on the 2012 U.S. Olympic team in the 200m butterfly, in which she eventually finished fifth in London. Drill: Pause Drill CAITLIN LEVERENz Drill: underwater turns This drill can be used for butterfly, breaststroke or freestyle turns. For each of the strokes, the flip turn or open turn is executed the normal way, except about a foot below the surface, to eliminate breathing into and out of the wall. There is no breath at the wall on the breaststroke and butterfly turns. “Doing the whole turn completely submerged underwater makes it a lot harder to manage, and if you can figure out how to do a fast turn underwater then it makes it much easier on top of the water. This is also a great way to work on breath control if you add a breakout.” AUSTIN SURHOFF university of texas Coming off a strong showing at the 2012 U.S. Olympic Trials in which he finished fourth in the 200m IM, Surhoff is in the midst of his senior year at Texas. A threetime All-American, he won an NCAA title in the 200-yard IM as a freshman in 2010 and swam a leg on Texas’s victorious 400yard freestyle relay in 2012. university of California-berkeley A senior at Cal this season, Leverenz has been a part of the U.S. National Team for years and 10 SPLASH • March/April 2013 Drill: spin Drill In this backstroke drill, the swimmer sits up kEVIN CORDES, university of Arizona Last year as a freshman, Cordes won the NCAA title in the men’s 100-yard breast in American-record time and also helped the Wildcats to the American record in the 200-yard medley relay. He followed that up with a third-place finish in the 100m breast at Trials, and then broke both the 100- and 200-yard breast American records at the 2012 AT&T Winter National Championships in November. Drill: Moose Drill In this breaststroke drill, the swimmer is flat on the surface. The hands start next to the swimmer’s head (almost like antlers), and shoot forward as the swimmer kicks. “This is basically a timing drill that connects the recovery of your breaststroke pull to the timing of your kick. We usually wear a snorkel, and you want to keep your hips as high as you can and keep them completely flat the whole time.” R TO L: JAMIE SqUIRE, RONALD MARTINEZ, JAMIE SqUIRE, FENG LI/GETTY IMAGES This butterfly drill is done with a steady freestyle kick. Hold the arms out in front of the body, in superman position. Scull hands/ arms back and forth a few times, then take one stroke of butterfly, breathing at the beginning of the pull and pausing at the back of the stroke. Repeat the drill starting in superman position each time. “The recovery should be a simple swing from the back of the stroke to the front, back to that superman position. This drill is great for swimmers who struggle with butterfly, because it allows for that pause at the back but still can help the pull pattern and length of stroke.” recently captured a bronze medal in the 200m IM at the 2012 London Games. in the water, almost as if sitting in a chair, and spins their arms backwards as quickly as possible. “The purpose of the drill is to keep your tempo as high as possible, and keep the arms at the 11 and 1 (like the hands on a clock) position when they hit the water. Speed is not the focus of the drill. It’s the best drill most people can do for backstroke. Spin drill teaches me how to have a much faster and more efficient tempo. It has also taught me how to maintain this tempo even when I’m tired.”

Table of Contents for the Digital Edition of Splash - March/April 2013

Splash - March/April 2013
Table of Contents
Mike Gustafson
Swim Briefs/Justin Case
Top Ten Tweets/Point-Counterpoint
Technique
Nutrition
Strength & Conditioning
Mental Tips
Training With
Keys to Success
Your Photo
Athletic Foodie
Book Reviews
NCAA Championships Preview
Hanging With Schmitty
The Perfect Fit
2012 Top Ten Lists - LCM
Interactive
Swim Nut Zeke
Best Race Ever
Getting To Know
America’s Swim Team Athletes

Splash - March/April 2013

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