22 May '13, 7pm

Get more powerful and efficient now to race faster the rest of the year:

Get more powerful and efficient now to race faster the rest of the year:

Crowley also makes his athletes swim twice a week with ankle bands during the winter to improve their body position, stroke rate and the force they apply to the water with each stroke. “If you’ve got an ankle band and you’re really lengthening out your stroke, but you’re not developing enough force, you’re going to sink,” he says. “If you’ve got good turnover and good cadence but your body position isn’t optimal, you’re going to sink. All things have to happen correctly in order for you to cross the pool.” He starts his ankle-band workouts with 8×25 on a 30–45-second send-off and progresses by the end of the speed phase to 500 total yards (or meters) as 20×50 or 10×100. Once you’ve dialed in your stroke, add in some short, fast intervals to your workouts, making sure you take plenty of rest and maintain good form as you increase your turnover. Mix it up with 20×25 with 15 ...

Full article: http://triathlon.competitor.com/2013/05/training/gain-pow...

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