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Total Body Force Swimming Part 3 (Specifically for Women)

  • June 1 at 4:09 PM
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By Brett Sutton

Our recent blogs and discussions about Total Body Force (TBF) swim techniques have highlighted the need to find a stroke that we can replicate over and over, that withstands fatigue so we don’t ‘fade’ in the second half of the race day swim; a stroke that enables rhythm and balance and which is determined on an individual basis.
Whilst we do take a very individual approach to defining a swim stroke, those who have attended our Trisutto Camps would be aware that generally we tend to encourage a different level of cadence between women and men. We have added a Part 3 to our TBF Swim Series to specifically highlight the need for a fast cadence for our female swimmers. We also introduce an alternative TBF swim stroke exclusively for women.
 
Men
Most men tend to already have sufficient power, however my most common observation is that they are applying it in the wrong places. We see so many guys thrashing through the ‘Place’ and ‘Press’ phases of their swim stroke that by the time they reach the ‘Push’ there is no acceleration at all. For many it is often just an adjustment in timing that can lead to very quick improvements. We use our TBF swim methodology to adjust the swim stroke, and more often than not, the timing of the stroke falls into place.
 
Women
When discussing female swimming we differentiate into three categories:
  1. Those that have come from a swim background; we try to change as little as possible. Most trained swimmers will have executed their technique over many years. The motor patterns are well and truely laid and digging them up to follow the Trisutto TBF technique is not advised.
  2. Those that have come from a swim background but use an extensive six beat or leg dominated kick. Again we don’t change without a thorough studying time to try to assert  a) if the stroke they have is natural to them, or b) if their stroke is causing them problems over longer distance swimming (i.e. those coming from a short swim background can really struggle over longer distances, not because of cardio capacity or lack of it but because their stroke is far too energy sapping to replicate over the longer distances).
  3. Non swimmers. By this we mean athletes who have started to swim seriously since taking up triathlon. Our next chapter is devoted to these athletes who struggle to attain the desired biomechanics of conventional swim dogma.
 
Non swimming background
Our approach for women coming from a non-swim background is a little different to the men, in that we generally encourage a high frequency of stroke. Whilst the majority of women have less muscle mass then men, more significant is that they have a huge deficit in testosterone. Therefore a lesser likelihood that they will be able to hold the power required for a longer stroke when compared to their male counterparts. However women can compensate for this with a faster cadence. Just like pushing gears in cycling, if we use a smaller gear with a higher cadence and less amount of power, we can still maintain a fast overall pace.

Our recent blogs and discussions about Total Body Force (TBF) swim techniques have highlighted the need to find a stroke that we can replicate over and over, that withstands fatigue so we don’t ‘fade’ in the second half of the race day swim; a stroke that enables rhythm and balance and which is determined on an individual basis.
Whilst we do take a very individual approach to defining a swim stroke, those who have attended our Trisutto Camps would be aware that generally we tend to encourage a different level of cadence between women and men. We have added a Part 3 to our TBF Swim Series to specifically highlight the need for a fast cadence for our female swimmers. We also introduce an alternative TBF swim stroke exclusively for women.
 
Men
Most men tend to already have sufficient power, however my most common observation is that they are applying it in the wrong places. We see so many guys thrashing through the ‘Place’ and ‘Press’ phases of their swim stroke that by the time they reach the ‘Push’ there is no acceleration at all. For many it is often just an adjustment in timing that can lead to very quick improvements. We use our TBF swim methodology to adjust the swim stroke, and more often than not, the timing of the stroke falls into place.
 
Women
When discussing female swimming we differentiate into three categories:
  1. Those that have come from a swim background; we try to change as little as possible. Most trained swimmers will have executed their technique over many years. The motor patterns are well and truely laid and digging them up to follow the Trisutto TBF technique is not advised.
  2. Those that have come from a swim background but use an extensive six beat or leg dominated kick. Again we don’t change without a thorough studying time to try to assert  a) if the stroke they have is natural to them, or b) if their stroke is causing them problems over longer distance swimming (i.e. those coming from a short swim background can really struggle over longer distances, not because of cardio capacity or lack of it but because their stroke is far too energy sapping to replicate over the longer distances).
  3. Non swimmers. By this we mean athletes who have started to swim seriously since taking up triathlon. Our next chapter is devoted to these athletes who struggle to attain the desired biomechanics of conventional swim dogma.
 
Non swimming background
Our approach for women coming from a non-swim background is a little different to the men, in that we generally encourage a high frequency of stroke. Whilst the majority of women have less muscle mass then men, more significant is that they have a huge deficit in testosterone. Therefore a lesser likelihood that they will be able to hold the power required for a longer stroke when compared to their male counterparts. However women can compensate for this with a faster cadence. Just like pushing gears in cycling, if we use a smaller gear with a higher cadence and less amount of power, we can still maintain a fast overall pace.

Distance per stroke
Focusing on a maximum distance per stroke is a notion held by many age group athletes which is a great inhibitor to their progress. The general impression that less strokes is better is a complete misnomer when training for triathlon swimming. Remember the swim leg of a triathlon takes place in open, moving water with currents and swells, while also fighting for space with other competitors. A long slow stroke is counterproductive to swimming in these conditions. The stroke needs to be suited to the environment you will compete in.
 
Gender, physique, natural body position, swim background, race distance and even mentality of the athlete are all important considerations when advising on best stroke for each individual athlete. With so many of us from a non-swimming background there is also one other important consideration – to enjoy, or learn to enjoy swimming! Technique, workout structure and correct use of ‘toys’ all contribute to improving, as well as to enjoyment – and if you enjoy your training, then you will enjoy the results too!