Скачать или смотреть How to win individual medley races. Why swimmers slow down and how take advantage of it

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. Thank you! Swimming the individual medley is not easy. you must be good at all the four strokes or at least not have a very weak stroke. But you can always tell when someone slows down in their weakest stroke, usually breaststroke. To get good at your weakest stroke requieres a lot of time and practice but there is one thing you can get better at more quickly, transitions.

Transitions in the individual medley are a weakness that many people have that normally we don’t think on improving, but you can drop a couple of seconds if you get them right.

Usually, and this goes for normal flip turns too, beginners slow down in the turn. In fact they slow down before the turn. I suggest you speed up before entering a transition or a flip turn. To practice this is not enough to just start from behind the flags and swim to a fast turn, you must practice this every time you swim. because one of the reasons we slow down is fatigue and during a race you will be fatigued and won’t have time to think of any of this. We unconsciously think, there is a wall so I will get a mini rest for my arms and legs while I glide and push off the wall. So to get good at speeding up in the flip turns, you need to repeat to yourself “good, there is a wall, I’ll speed up and gain some advantage on my competitors” Then use that last two strokes to get yourself close to the wall fast and use your core to bring your legs to the wall and push off as hard as you can to then do some dolphin kicks or breaststroke pullout and do a few quick effective strokes.

We have talked about all these transitions, so I’ll put a playlist at the end where you can learn each transition, specially the backstroke to breaststroke, which is the most challenging. But now let’s see some racing strategies that I suggest for each type of swimmer.

If you are a butterflier you need to go out in front, so push yourself a little more than your competitors. Just enough to get ahead. Put in a lot of effort in your weakest stroke, which is usually breaststroke or backstroke and give everything you have left on the freestyle part.

If you are a backstroker use the easy speed of the dive to get you to a comfortable but fast butterfly. Don’t get too far behind the butterfliers. Then push yourself on the backstroke and get ahead of them. I know your weakest stroke is breaststroke so don’t let them catch you before the freestyle.

If you are a breaststroker you have a secret weapon. Try to stay close to everyone on the first half of the race and then blow past them in breaststroke and they won’t have enough energy to catch you on the freestyle.

If you are a freestyler, do you even swim the individual medley? I don’t think so. I’m kidding. You are probably used to going out fast on the butterfly, but I suggest going easy on the butterfly and try to stay with everyone on the backstroke and breaststroke to get a chance to beat everyone on the freestyle.

Remember, do not slow down on the transitions. Get to the wall quickly and use the momentum to get some advantage on your competitors. You can rest on the wall when you are done.

Let me know if you have any questions on the comment section below.
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