Profile: Name: Sarah | Age: 30 | Background: Novice triathlete with a background in running and cycling. Sarah was very new to the sport of swimming as had a phobia as a child. | Goal: To improve swim efficiency, complete the swim portion of a triathlon confidently, saving energy for the bike leg of her triathlon Initial Assessment: Sarah's initial swim technique was evaluated through a combination of in-pool observation and video analysis. Some key observations were made: Body Position: Sarah tended to swim with her head held too high, causing her hips to sink. Limited body rotation was noticed during freestyle. Kick Technique: Flutter kick was inconsistent, with a tendency to overuse the legs for propulsion. Arm Stroke Technique: Limited extension during freestyle strokes.Uneven arm pull and lack of a high elbow catch. Breathing Technique: Irregular breathing pattern, often holding breath for extended periods. Bilateral breathing was challenging for Sarah. Underlying Issues: Lack of body awareness and balance in the water. Limited understanding of proper arm mechanics and breathing techniques. Insufficient leg strength and coordination in the flutter kick. Intervention Plan: A comprehensive intervention plan was designed to address Sarah's specific issues and improve her swim technique: Body Position and Rotation: Drills focused on body alignment and rotation, emphasizing the importance of a streamlined position. Kick Technique: Leg strength exercises out of the water to improve overall kicking power. In-water drills to refine flutter kick technique and promote a more efficient leg movement. Arm Technique: Specific drills targeting proper arm extension, high elbow catch, and a complete stroke cycle. Video feedback sessions to enhance Sarah's visual understanding of arm mechanics. Breathing Technique: Breathing drills to improve breath control and bilateral breathing. Emphasis on exhaling consistently to avoid breath-holding. Integration of Drills into Swim Sets: - Gradual inclusion of technique-focused drills into Sarah's swim workouts to reinforce positive changes. Progress Tracking: - Regular video analysis sessions were conducted to track Sarah's progress. - Feedback from swim sessions was used to fine-tune the intervention plan. |
Results:
- Over the course of several weeks, Sarah showed significant improvement in her swim technique.
- Her body position became more horizontal, and rotation was more pronounced.
- Arm mechanics and catch improved, leading to a more effective pull.
- Sarah developed better breath control and successfully incorporated bilateral breathing into her swim.
**Conclusion:**
Through a targeted and progressive swim technique analysis and intervention plan, the novice triathlete, Sarah, was able to make substantial improvements in her swimming efficiency and confidence. The tailored approach addressed specific weaknesses and gradually enhanced her overall swim technique, contributing to her readiness for the swim portion of the triathlon. Regular monitoring and adjustments ensured ongoing progress and positive outcomes.
- Over the course of several weeks, Sarah showed significant improvement in her swim technique.
- Her body position became more horizontal, and rotation was more pronounced.
- Arm mechanics and catch improved, leading to a more effective pull.
- Sarah developed better breath control and successfully incorporated bilateral breathing into her swim.
**Conclusion:**
Through a targeted and progressive swim technique analysis and intervention plan, the novice triathlete, Sarah, was able to make substantial improvements in her swimming efficiency and confidence. The tailored approach addressed specific weaknesses and gradually enhanced her overall swim technique, contributing to her readiness for the swim portion of the triathlon. Regular monitoring and adjustments ensured ongoing progress and positive outcomes.
