Scull Swimming

There is one swimming drill which will dramatically improve your technique, power and feel for the water if you practice it prior to a race or competition. This drill easy to do and only takes a couple of minutes each session. In this article, I’m going to explain to you how best to perform it and how often, and why it increases a swimmers power and feel for the water when practiced prior to a competition. The drill I’m talking about is sculling.

When I was a little kid, sculling was one of the the first things I was taught after I’d learnt the basics of floating, kicking and breathing. At the time, it felt like sculling wasn’t a beneficial exercise and I was never told why we did it. After 12 years, I finally discovered why it’s such an important drill to do, especially in the week leading up to a race.

Before an important race or competition, swimmers will taper for 5-10 days. Tapering means to reduce the volume of training so the body can rest and recover in order to perform at it’s peak. When swimmers taper they become prone to losing the ‘feel’ of the water because they have gotten so used to swimmer regularly. As they taper they swim less and their body can find it difficult to ‘remember’  the correct technique. Sculling is the solution to this.

‘Front scull’ is the most common sculling technique. It is performed on the front with the swimmer facing the bottom of the pool. The swimmer should put their arms in front of their head and scull in and out with their hand and forearm in a sweeping motion. The hands should be bent downwards slightly at the wrist in order for the swimmer to move forward. The upper arm should remain still while the forearm is moving side to side. During the out sweep the thumbs should be facing down and during the in sweep the thumbs should be facing up. Depending on a swimmers ability, they may want to do this drill with fins if they are a beginner. Amateurs should do the drill without fins and more advanced swimmers should use a pull buoy to isolate the arms.

Sculling is important because allows the swimmer to become familiar with the initial catch position of the stroke they are practising for. In ‘front scull’, the sculling is performed at the initial ‘catch’ position of the freestyle, butterfly and breaststroke strokes. By getting the initial catch correct in these strokes, it sets up the swimmer for a powerful pull through and helps overall with their stroke.

Practising sculling in training and leading up to a competition can help a swimmer maintain the all important ‘feel’ for the water. ‘Front scull’ helps a swimmer practice the correct position for the initial catch in freestyle, butterfly and breaststroke. This is vitally important so the swimmer can develop power in their stroke. Sculling is a simple drill to perform which if practiced for a few minutes each training session, can greatly improve a swimmers ‘feel’ for the water.

If you are determined to attempt your first ironman, but a bit nervous about the swim, this may make you feel better.

Historically, more first time Ironman starters are more experienced in the run and/or the bike as opposed to the swim. You are not alone!

Trust me, I survived my first Ironman swim and so will you. When I watched those crazy people back in 1982 and they were swimming 2.4 miles in the ocean, my first thought was—”well I guess that rules me out”. Considering I couldn’t swim a stroke at the time and had a healthy fear of the water, my chances looked pretty slim.

Something happened though. The more I watched the race, the more I wanted to do it. By the time the T.V. version of Hawaii Ironman 1982 was done, I was determined to learn how to swim. I wanted to cross that finish line.

Two years later I was in Kona, the cannon went off, and I was on my way. THIS WAS MY FIRST OPEN WATER SWIM! And what a swim it was! I had a really crappy stoke. I know that now. I didn’t care at the time. I was swimming in Kona–in the Ironman!

I got hit and kicked and run over, but luckily for me there were only around 900 starters that day. It would get much worse in coming years as fields have grown to 2000 plus!

Back to Kona! It was surreal. Swimming out to the boat with the big orange sails that marked the turn. Watching tropical fish as I swam. Scuba divers sitting on the ocean floor waving as we swam by. Making the turn at half-way and an under-water photographer taking my picture as I rounded the boat and headed back. The amazing rush as I felt the current lift me and push me towards shore.

I can’t even put into words what it felt like when I stood up after one hour and 38 minutes and realized I had finished the Hawaii Ironman swim. It was a defining moment in my life. I knew right then that before the day was done, I would be an Ironman.

I will never forget that transition tent. It was electric! It was like everyone was talking at once. You could “feel” the sense of accomplishment and relief in the air. Thinking back, I truly believe a lot of people in the race that year were dreading the swim.

I told you this story for a reason. It sure isn’t to brag. It’s to inspire you. It’s to make you realize that if you want this bad enough, its there for the taking. POWER! WISDOM! STRENGTH! You have that inside you. Now–let it out. Get in the water!

Don’t make the same mistakes I did though. I pretty well did everything wrong when I tried to make myself a faster swimmer.

I read books. I swam thousands of lengths, Reinforcing all my bad habits. I swam miles and miles with pull buoys, because my feet sank. I blasted my way through the water. It took me 10 years to take 15 minutes off my original Hawaii swim. The gun would go off and I would move my arms as fast I could for 2.4 miles.

It took years, but I soon discovered that I had to SLOW DOWN in order to swim faster. I learned that swimming relaxed and using the natural buoyancy that we all have was the answer. It wasn’t really how FAST I got to the other end of the pool, it was HOW! I finally learned that 16 relaxed strokes every 25 meters is a ton better then 25 “move your arms as fast as you can strokes.”

Learn to press the upper half or your body (your chest) into the water as you swim. Your lungs will act as a natural buoy and when you master the technique you will feel your legs rise to the surface behind you. Its simple physics and you will see a difference in one training day. “Press your buoy” every time you swim and soon it will become natural. Also count your strokes and reduce the number of strokes it takes to reach the end of the pool. When you get the smooth gliding stroke down and understand the buoyancy, slowly begin to add speed. Soon your swimming will improve by leaps and bounds.

I worked on that for the whole training season and found myself back at the Ironman swim start. I stayed calm and relaxed. I used my new loooooong, smoooooth, stroke. Kept nice even balance on top of the water, and was very relaxed when I finished the swim. I thought, “well, I don’t feel like I worked very hard or swam very fast, but if my time’s slower that’s ok, at least I feel great!

MY TIME WAS A PERSONAL BEST SWIM BY JUST OVER FIVE MINUTES! In one training season, by learning to relax, and swim with proper technique and use loooong, smooooth strokes and proper body balance I made a huge improvement in my swimming.

Remember: Its not how many miles you swim in training—its how you swim. That’s the key.

A few other things..

If you don’t manage to swim in the open water during your training, don’t worry about it. Save it for race day like I did. The right swim technique will work anywhere. You should however, do some swimming in your wetsuit even if its just in the pool. Just to get used to how it feels.

I highly recommend you do away with all those swimming aids. Kick boards and pull buoys shouldn’t really be part of your ironman swim training. There’s no need to learn how to be a great kicker. Swim with proper technique and kicking is not a big issue and you can save your legs for later in the day. If you learn proper balance in the water, your legs won’t sink and you won’t need to use pull buoys.

Don’t feel you ‘have’ to join a swim club to improve your swimming. If you enjoy the club atmosphere, by all means, go for it. I always found I did better on my own.

Just remember this: The Ironman is an individual event. Much of it is done in solitude as you fight your own demons. Even if you have company in the marathon–they cannot carry you. It is what is inside you that will determine how your day ends.

My name is Ray and I’ve been an endurance athlete for over 30 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races.

Currently both of my Ironstruck books are in the top ten of the 3000 titles that are featured on the Mindset triathlon website. They can be downloaded quickly and inexpensively and you will have instant access to the information and no shipping costs ever.

Georgia, the largest state east of the Mississippi River, offers tourists lots of natural vacation options – southern-style mountain magic, splendid rivers and waterfalls, fragrant forests and unspoiled Atlantic beaches, plus quaint Georgia campgrounds and luxurious Georgia RV camping resorts couched in the middle of it all.

In the “Peach State’s” mountainous northwest corner in a border town called Rising Fawn, it doesn’t take travelers long to discover Cloudland Canyon, a scenic park that’s a favorite destination for hikers. Located on Lookout Mountain’s western boundary, Cloudland’s elevation plunges dramatically from nearly 2000 feet above sea level at its upper rim to 800 feet at the forested base of the canyon. A massive gorge carved into the mountain by the waters of Sitton Gulch Creek cuts through the core of the park. Cloudland’s steep sandstone cliffs, pine-studded layered shale, wooded canyon bottom and limestone valley floor give visitors a fascinating visual perspective of Georgia’s geologic past. Well-marked trails lead hikers on a loop around the high canyon rim, past two tumbling waterfalls on Daniel Creek, and into Cloudland’s rugged backcountry.

Another gem in north Georgia’s mountainous region is Unicoi State Park, a 1,000-acre outdoor playground located just outside the Alpine village of Helen. Unicoi presents opportunities for swimming, fishing, paddle boating and canoeing. Consider the park’s additional 20 miles of scenic trails a pleasant bonus for hikers and cyclists. For waterfall enthusiasts, the cascades of Anna Ruby Falls are accessible by footpath and definitely worth a look.

A quick drive south, to the Chattahoochee River National Recreation Area in the Chattahoochee-Oconee National Forest, provides a breath of fresh air, fresh water, and wide open spaces for residents and visitors fleeing the hubbub of metropolitan Atlanta. Just 25 miles north of downtown, this recreation area preserves a 48-mile stretch of the Chattahoochee River, as well as bubbling streams, hiking trails, waterfalls and a parcel of Appalachian woodlands. Besides rafting, kayaking and canoeing, Chattahoochee’s recreation area offers an easy riverside hike on the Jones Bridge Trail and plenty of chances to observe Georgia wildlife.

Georgia’s central region is graced with the Oconee National Forest, a 115,000-acre preserve of rolling green hills, lakes, rivers, and wildlife stretching between the cities of Athens and Macon. The forest’s lakes – Oconee, Hillsborough and Sinclair – and the peaceful Oconee River are noted for excellent swimming, boating, canoeing and fishing. And for hikers and horseback riders in your group, there are developed trails winding past the ghost town of Scull Shoals, prehistoric Indian mounds and the Ocmulgee River, where red-breast sunfish are caught in the spring. The highest elevation in Oconee National Forest, 645 feet above sea level, is reached by way of the Burgess Mountain Trail. U.S. Highway 129 runs through the center of Oconee’s forest, splitting the wooded landscape into two pleasing parts, both worth exploring.

A trip to Lumpkin in the southwest portion of the state takes nature lovers to one-of-a-kind Providence Canyon State Conservation Park. Known as “Georgia’s Little Grand Canyon,” this recreational area boasts geologic features that were accidentally formed 200 years ago due to farming-related erosion. Sounds like a good example of nature turning lemons into lemonade. Scalloped canyon walls at Providence display dramatic pastel hues of pink, purple and orange while the landscape is brightened with swatches of southern wildflowers, including rarities like Plumleaf Azalea. For those who want to experience a hint of wilderness, there are three miles of hiking paths and seven miles of backpacking trails winding through the craggy terrain.

Near Darien, on Georgia’s southeast coast, travelers find Sapelo Island National Estuarine Sanctuary. Those who arrive via ferry from Meridian might be lucky enough to see white-tailed deer, alligators, undomesticated cows and nesting loggerhead sea turtles on the island’s sandy beaches or among its wax myrtle, loblolly pine and butterfly peas. Meanwhile, birdwatchers catch glimpses of yellow-throated warblers, egrets, painted buntings or any of more than 200-plus feathered species. Lucky shell hunters won’t have to work too hard to uncover such treasures as cockles, angel wings and sand dollars.

A short drive down the Atlantic Coast and a ferry ride from St. Mary’s, Georgia, transports travelers to Cumberland Island National Seashore. Mossy oak forests, shining lakes, salt marshes, mud flats, tidal creeks and miles of tranquil dunes and beaches delight Cumberland’s guests. And why not? It’s a national seashore, replete with otters, bobcats, wild horses, armadillos, minks and bottlenose dolphins. There are sandy trails everywhere, so observant birdwatchers find a huge variety of species, from songbirds and sandpipers to hawks and peregrine falcons. Surfcasting and freshwater fishing are permitted.

A trip to Georgia’s southeast corner leads travelers to the Okefenokee National Wildlife Refuge and Wilderness Area. This remarkable region encompasses a 700-square-mile tract with the unique designation as the largest peat-producing bog swamp in North America. How’s that for trivia? The sanctuary consists of tree islands, lakes, wetlands, pine and cypress forests, scrub-shrub and prairie grasslands where visitors hear alligators roar, black bears rumble and sandhill cranes bugle. Opportunities for boating, canoeing, fishing and wildlife observation are everywhere, and extraordinary plant life – including carnivores (!) – keep the scene interesting for swamp guests. Georgia campgrounds and Georgia RV camping resorts are nearby all the area attractions, but remember to make reservations, especially in the spring and fall months when Georgia campgrounds are most occupied.

Water running, also called aqua jogging or water jogging, offers many health benefits for many people. According to Aquajogger water fitness products, more than 2.2 millions Americans have started deep water running. These enthusiasts have discovered the benefits gained from exercising in water. Aquajogging has been used by professional athletes, the elderly, the injured, and the overweight, and pregnant women alike. Water running has been used as a means of exercise when other exercise options are just not possible. When injuries, excess weight, surgeries, orthopedic conditions, back ailments, pregnancy, or arthritis stop people from getting the exercise they need, aquajogging and other water exercise is a viable solution.

For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don’t want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete’s training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying “I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don’t want to go out pounding your legs all day. The water runs help my muscle tissue to recover.” Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.

Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.

Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.

Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.

Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.

Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.

Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (CPM). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.

In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.

Progress to one of the following workouts:

1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.

2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.

3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.

4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the flotation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.

5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).

Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician’s approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!