Week 2: The Three Rs

Last updated at 16:14, Wednesday, 03 March 2010

This week I underwent my first training session at the Wentworth Leisure Centre in Hexham, with coach Mark Ridley.

The thought of having my stroke analysed filled me with dread and it was with some apprehension I stepped out poolside to meet Mark.
But this cheeky chappy put me straight at ease with his relaxed manner and friendly approach.

A veritable giant compared to my slender five foot four frame, he towered over me with shoulders an American football player would be proud of.

Mark asked me what I wanted to get out of the swim clinic, whether it was style, technique or fitness I wanted to work on, or just a general swimming overhaul.

I opted for the latter and dropped nervously into the water.

First up was a length of front crawl for Mark to assess my swimming.

This stroke has long been my nemesis, requiring strength in the arms and upper body that I have never possessed and a strong breathing technique, not my strong point either.

But Mark seemed quite pleased with my first length.

Great! Front crawl over I was looking forward to the easier strokes.

Sadly I was disappointed, front crawl was the order of the day and Mark had three points he wanted me to work on: The Three R’s - Relax, Reach and Rhythm.

He challenged me to reduce my number of strokes per length by getting better reach on each and adopting more of a windmill action; never ending up with two arms in front or behind the body. I knocked only one stroke off the length - note to self, must try harder!

Getting the right amount of twist in the arm so the thumb enters the water first and pulling it back as close to the body as possible, without allowing it to cross under me was also on my to do list.

Rhythm: Mark cheered me up by telling me front crawl was one of the hardest strokes, requiring concentration and focus. He told me to find a rhythm and play it in my head to try to keep the stroke and breathing ratio even.

That’s easier said than done, especially when you’re arms are heavy and your lungs are gasping for air, but I took the tip on board and will aim to use it in my personal training sessions.

As for Relax - hardly possible with the incredible hulk watching your every stroke! But what Mark actually meant was to relax the tension in the shoulders, this is something my ballet teacher constantly reminds me about and swimming is just the same. A tense shoulder line stops you getting the most from your stroke and tension in the rest of the body means you swim too hard, too fast.

Mark wanted me to make each stroke work harder for me, rather than me working harder on each stroke.

With all that in mind, my instructor challenged me to a measly four lengths of perfect swimming - I crashed out at three.

A quick comparison of my before and after pulse rate showed that fitness is my weak point.

Mark’s advice - train in the pool three times a week, swimming two strong front crawl lengths with a 30 second stop for a sip of water and then off again - this, he said, would get my fitness whipped into shape.

So with my half hour session nearing an end, Mark indulged me and allowed me one length of breaststroke.

His final comment: “Well, you’ve put me to shame, your breaststroke is better than mine!”

With that small note of praise ringing in my ears he shouted after me: “I’ll be looking out for the water bottle on the poolside, to make sure you’re doing your training.”

So the target this week is two or three swim sessions building on the fitness and hitting at least 20 lengths spread over the week.