(STILL) EXHAUSTED AFTER 100M? Try these 5 things

Summary

Dieses Video erklärt, warum Schwimmer nach 100 Metern erschöpft sind und bietet Lösungen, um länger zu schwimmen. Es wird auf das Ausatmen durch die Nase, die Vermeidung von Übertätigkeit im Beinschlag, das richtige Gleichgewicht im Wasser und die richtige Körperhaltung eingegangen. Es werden Techniken und Übungen vorgestellt, die helfen, die Schwimmleistung zu verbessern und das Aushalten von längeren Strecken zu ermöglichen.

Takeaways

• 🏊‍♂️ Überprüfen Sie, ob Sie zu heftig treten, da dies Ihre Lungenfunktion beeinträchtigen und das Schwimmen über längere Strecken erschweren kann.
• 👃 Atemtechnik ist entscheidend: Exhalation sollte hauptsächlich durch die Nase erfolgen, um einen erhöhten CO2-Spiegel und Panikzustand zu vermeiden.
• 🦵 Reduzieren Sie die Kraft Ihres Treten, um eine länger andauernde Ausdauer zu erreichen, anstatt nur auf kurze Sprints zu trainieren.
• 🕊️ Enthalten Sie Ihr Trettempo in einem kleinen Bereich, um eine gute Balance und Rhythmik im Wasser zu erreichen.
• 🤽‍♂️ Verwenden Sie einen Poolboy, um das richtige Trettempo und die richtige Balance im Wasser zu üben.
• 🧘‍♀️ Eine gute Körperhaltung im Wasser ist entscheidend für die Balance und verhindert, dass die Beine sinken.
• 🦢 Eine gute Haltung im Wasser beinhaltet, den Bauch einzudrücken und die Gesäßmuskeln anzuspannen, um eine gerade Linie durch den Körper zu erhalten.
• 🤲 Eine schnelle und bestimmte Handeinlage im Wasser kann dazu beitragen, die Körperbalance zu verbessern und die Beine nicht zu sinken lassen.
• 👋 Vermeiden Sie, den Kopf beim Atmen zu heben, um die Energie zu sparen und die Beine nicht durch zusätzlichen Widerstand zu beeinträchtigen.
• 🔄 Eine gute Handkopplung mit dem Treten kann dazu beitragen, die Effizienz des Schwimmstils zu erhöhen und die Ausdauer zu verbessern.
• 🔄 Eine Pause im Treten ist in Ordnung und kann dazu beitragen, die Energie zu sparen und die Lungenkapazität zu erhalten.

Q & A

Warum könnte man nach 100 Metern im Schwimmbad noch erschöpft sein?

Es kann verschiedene Gründe geben, darunter falsche Atmungstechnik, Übertätigkeit der Beine (Overkicking), ein schlechtes Gleichgewicht im Wasser oder eine ineffiziente Schwimmtechnik.

Was passiert, wenn man ausschließlich durch den Mund atmet?

Durch ausschließlichen Mundatmung kann es zu einer CO2-Akkumulierung kommen, die zu einem Panikzustand führen kann und es schwieriger macht, entspannt zu bleiben.

Was ist Overkicking und wie beeinflusst es das Schwimmvermögen?

Overkicking bedeutet, dass die Beine viel härter und schneller bewegt werden als nötig. Dies kann den Herzschlag erhöhen und das Schwimmen über 50 oder 100 Meter ohne Unterbrechung erschweren.

Wie kann man Overkicking reduzieren?

Man kann den Schwunggrad verringern, die Bewegungen kleiner und schmaler halten und eine Pause in der Bewegung zulassen, um die Energie zu sparen und den Schwung zu koordinieren.

Was ist die Bedeutung von Timing im Zusammenhang mit dem Schwimmkick?

Das Timing des Kicks sollte mit dem Armschlag synchronisiert werden, um die Effizienz zu erhöhen und unnötige Energieabgabe zu vermeiden.

Was sind die Tipps für eine bessere Balance im Wasser?

Gute Haltung, eine angespannte Mittelsection, schnelle Handeinlage im Wasser, eine gute Fangphase und das Vermeiden, den Kopf beim Atmen zu heben, sind wichtige Faktoren für eine bessere Balance.

Wie hilft ein Poolboy beim Schwimmen?

Ein Poolboy kann dabei helfen, einen leichteren Kick zu üben und das Gleichgewicht im Wasser zu finden, ohne dabei zu viel Kraft auf die Beine legen zu müssen.

Was sind die Vor- und Nachteile des Schwimmens mit einem Schnorchel?

Ein Schnorchel kann dazu beitragen, den Atem aus dem Schwimmtraining zu nehmen und sich auf die Schwimmtechnik zu konzentrieren, sollte aber nicht zu einem Abhängigkeitsmittel werden.

Was ist der Unterschied zwischen einem 2- oder 4-Zug-Kick im Vergleich zu einem 6-Zug-Kick?

Ein 2- oder 4-Zug-Kick erlaubt eine Pause im Kick, während ein 6-Zug-Kick kontinuierlich ist. Die 2- oder 4-Zug-Variante kann dazu beitragen, Energie zu sparen und den Schwimmvorgang nachhaltiger zu gestalten.

Was ist der virtuelle Freestyle-Klinik und wie kann sie einem helfen, besser zu schwimmen?

Die virtuelle Freestyle-Klinik ist ein Online-Programm, das Schritt-für-Schritt-Anleitungen und Übungen für das Schwimmtraining bietet, um die Schwimmtechnik und -fähigkeiten zu verbessern.

Was sind die Hauptgründe für sinkende Beine beim Schwimmen?

Hauptgründe für sinkende Beine sind eine schlechte Haltung, fehlende Spannung in der Mittelsection, langsame Handeinlage, ein schlechter Fang oder ein heftiger Kopfbewegung beim Atmen.

Outlines

00:00

🏊‍♂️ Schwimmtechniken für längere Strecken ohne Erschöpfung

Dieses Video-Skript behandelt die Frage, warum man trotz korrekter Atemtechnik nach 100 Metern im Wasser möglicherweise noch erschöpft ist. Es wird betont, dass der Hauptteil des Ausatmsens durch die Nase erfolgen sollte, um einen erhöhten CO2-Aufbau und einen Panikzustand zu vermeiden. Übermäßiger Beinschlag (over kicking) wird als häufiges Problem für Schwimmer identifiziert, das das Herzfrequenz- und Ermüdungswerte erhöht. Um dies zu beheben, wird empfohlen, den Beinschlag zu reduzieren, ihn klein und präzise zu halten und ihn mit dem Armschlag zu synchronisieren. Zusätzlich wird die Verwendung eines Poolboys zur Übung des Timings und zur Entwicklung eines leichten Schlagmusters vorgeschlagen.

05:00

🧘‍♂️ Gleichgewicht im Wasser für nachhaltigen Schwimmen

Der zweite Absatz konzentriert sich auf das Gleichgewicht im Wasser, das für eine effiziente Schwimmleistung entscheidend ist. Es wird erklärt, dass fallende Beine und Hüften das Schwimmtempo beeinträchtigen und den Schwimmer schnell erschöpft machen. Um ein gutes Gleichgewicht zu erreichen, sollte man aufrecht im Wasser bleiben und die Taille zusammenziehen. Die Handbewegung beim Eintauchen ins Wasser sollte energisch sein, um das Gleichgewicht nicht durch zu langsame Bewegungen zu stören. Eine schlechte Fangphase, bei der man auf das Wasser drückt, anstatt sich darauf aufzubauen, kann ebenfalls zu fallenden Beinen führen. Zudem wird die Bedeutung einer korrekten Atemmechanik und des korrekten Körperspitzbogengelenks hervorgehoben, um das Gleichgewicht zu wahren und die Leistung zu verbessern.

10:00

🛠️ Verbesserung der Schwimmleistung mit Hilfsmitteln und Übungen

In diesem letzten Absatz werden verschiedene Techniken und Hilfsmittel vorgestellt, die helfen können, die Schwimmleistung zu verbessern. Dazu gehören das Schwimmen mit einem Schnorchel, um sich auf die Bewegung statt auf das Atmen zu konzentrieren, sowie das Nutzen eines Poolboys oder Flossen, um das richtige Bewegungsmuster zu üben. Es wird auch auf die Virtual Freestyle Clinic verwiesen, die in einem Video-Mitgliedschaftsprogramm verfügbar ist und einen schrittweisen Plan für die Verbesserung der Schwimmtechnik bietet. Der Fokus liegt hier auf einfachen Übungen, die das Atmen, das Gleichgewicht und die Bewegungsabstimmung verbessern, sowie auf fortgeschritteneren Übungen zur Verbesserung des Fangs und des Durchzugs im Freien Stil.

Keywords

💡Erschöpfung

Erschöpfung bezieht sich auf den Zustand des körperlichen oder geistigen Überschusses nach anstrengenden Aktivitäten. Im Video wird erörtert, warum Schwimmer nach 100 Metern möglicherweise erschöpft sind und wie man die Ausdauer verbessern kann, indem man die Atmung und das Schwimmtempo anpasst.

💡Atmung

Die Atmung ist ein zentraler Aspekt des Schwimmens, da sie die Herzfrequenz beeinflusst und hilft, entspannt zu bleiben. Im Video wird betont, dass das Ausatmen hauptsächlich durch die Nase und nicht durch den Mund geschehen sollte, um einen Zustand des Panics zu vermeiden und die Entspannung zu wahren.

💡Überkickern

Überkickern bedeutet, dass die Beine härter und schneller bewegt werden als nötig. Im Video wird dies als eine Ursache für frühzeitige Erschöpfung identifiziert, da es die Herzfrequenz erhöht und die Ausdauer verringert, besonders bei weniger erfahrenen Schwimmern.

💡Balance

Balance ist entscheidend, um im Wasser horizontal zu bleiben und den Widerstand zu minimieren. Im Video wird erklärt, wie eine korrekte Körperhaltung und die Verwendung der Beine die Balance im Wasser beeinflussen und wie man sie verbessern kann.

💡Körperhaltung

Eine gute Körperhaltung ist wichtig, um die Balance im Wasser zu halten. Im Video wird empfohlen, stolz und aufrecht zu sein, indem man den Brustkorb hebt und den Bauch zusammenzieht, um eine gerade Linie durch den Körper zu schaffen.

💡Schwimmstrecke

Die Schwimmstrecke bezieht sich auf die Entfernung, die ein Schwimmer ohne Unterbrechung schwimmen kann. Im Video wird diskutiert, wie man die Schwimmstrecke verlängern kann, indem man Techniken wie das Reduzieren des Kicks und die Verbesserung der Balance anwendet.

💡Ausdauer

Ausdauer ist die Fähigkeit, eine Aktivität über einen längeren Zeitraum aufrechtzuerhalten. Im Video wird gezeigt, wie man die Ausdauer im Schwimmsport verbessert, indem man die Intensität des Kicks reduziert und die Körperhaltung anpasst.

💡Kopfhaltung

Die Kopfhaltung ist wichtig für die Balance und die Atmung im Schwimmsport. Im Video wird betont, dass man beim Atmen nicht den Kopf zu hoch über das Wasser hebeln sollte, um die Balance nicht zu stören und die Erschöpfung zu vermeiden.

💡Schwimmtechnik

Schwimmtechnik beinhaltet die Bewegungsweisen von Armen, Beinen und dem Körper, um im Wasser zu schwimmen. Im Video werden verschiedene Techniken und Tipps gegeben, wie man die Schwimmtechnik verbessert, um länger schwimmen zu können.

💡Ausdauertraining

Ausdauertraining ist ein Training, das darauf abzielt, die Ausdauer und die Fähigkeit, längere Strecken ohne Erschöpfung zu schwimmen, zu verbessern. Im Video wird ein virtuelles Freestyle-Klinik angeboten, das einen schrittweisen Plan für die Verbesserung der Schwimmfähigkeiten bietet.

Highlights

Exhaling primarily through the nose is crucial for maintaining a relaxed state and avoiding a buildup of CO2.

Over-kicking can lead to exhaustion, as leg muscles work harder and faster than necessary, causing an elevated heart rate.

Reducing kick effort to a 2 or 3 out of 10 can help sustain distance swimming without tiring.

Proper kick timing, synchronizing with the arm stroke, is essential for effective swimming.

A pause in the kick during a two or four beat kick is normal and helps conserve energy.

Using a pool noodle can aid in practicing a lighter kick and maintaining balance.

Balance in the water is critical for sustained swimming, as a horizontal position reduces drag.

Good posture and tautness in the midsection prevent the legs from sinking and reduce drag.

Quick hand entry into the water helps maintain body balance and prevents leg sinking.

A poor catch or pressing down on the water instead of setting up for a pull can negatively impact balance.

Leaning into the water with the chest and keeping the head in line helps keep the legs up.

Lifting the head too high during breathing can cause the legs to drop and increase drag.

Minimizing head movement and maintaining alignment during breathing improves swimming efficiency.

Swimming with a snorkel can help focus on stroke technique without the distraction of breathing.

Using a pool noodle or fins can be beneficial for stroke development but should not become a crutch.

The virtual freestyle clinic offers a step-by-step plan to improve swimming and increase endurance.

The video membership includes access to the virtual freestyle clinic for comprehensive stroke improvement.

Transcripts

hi Brett from here from effortless

swimming in today today I'm going to

talk about why you might still be

exhausted after 100 meters a few months

ago we did a video titled are you

exhausted after 100 meters and we spoke

about the way that you might need to

inhale and exhale to keep your heart

rate down and to stay relaxed and to be

able to swim longer than 50 or 100

meters without needing to take a break

so in that video we mentioned that when

you exhale most of that should be done

through your nose if you do it all

through your mouth then a few things

tend to happen you get a bit of buildup

of co2 you tend to go in a bit more of a

panic state it's very hard to stay

relaxed if all of the inhale exhale is

coming through the mouth only so what we

want to try and do there is make sure

that the exhalation comes primarily from

the nose

now if you've made that change and

you're still finding it hard to swim

more than 50 meters or 100 meters

without needing to stop at each wall

there's a couple of other things that

you might want to look at and you might

want to change that will help you swim

for much longer distances without tiring

number one is over kicking so that's

where your legs are working a lot harder

and kicking a lot faster than they

actually need to now your legs are made

up of the biggest muscles in the body so

if you are kicking very very hard even

if you're a great summer even if you're

in a late summer if you are kicking very

very hard for one or two hundred meters

while you're swimming your heart rates

still gonna be elevated so if you're a

weaker swimmer and you're kicking that

hard then it's going to be very very

difficult to swim more than that 50 or

100 meters without needing to break so

what can you do there if you are over

kicking well first of all with the

swimmers that I've worked with I've

found that a lot of them don't feel like

they're over kicking they're not aware

that it's something that's happening

when we show them on the video we look

at it we go okay you are kicking a lot

what can we do to change that

so there's a couple things turn down the

effort from maybe a 7 or 8 down to a a 2

or a 3 so if you're looking to swim more

for distance as opposed to speed for

like a 50 meter sprint if you're

offering more for distance then you will

hardly need to put any effort at all

into your kick because if you're looking

to swim 1 to 3 kilometers

and you're kicking harder it's not going

to be sustainable so turn the effort

level down to a two or three out of ten

and the primary thing that we want from

our kick that sort of distance is we

want it to be well times and we want it

to help with our balance and our rhythm

so what that basically means is we want

to make sure it's contained within a

relatively small space so the the way I

like to think of that imagine a normal

sized bucket but twice as big so

something about that big

that's roughly where you want to contain

your kick so you don't need to be having

really big kicks you don't obviously

want to have it too small either but

some are in about that sort of range

contain it within there so small narrow

and light kicks that's the first thing

the second thing we want to do there is

time it now this is a little bit more of

a an advanced thing but if you are

comfortable with it then what you want

to try and do there with your kick is

time your catch so the first part of

your stroke in the water time your catch

with the downwards kick on that same

side of the body and we've done a few

videos on this so let's think left-side

catch and left side kick should go

together and if you do that then that is

going to be much more effective than if

you are just kicking very very hard

there another thing with your kick is

it's okay to have a pause or a break in

your kick so if you've got a six bit

kick then what we often see there is

that the legs won't stop there won't be

a pause and that's that's standard but

for a to beat or a four bit kick which

basically means one kick per arm strike

or basically three kicks and then one

kick from another arm stroke if you've

got a two or a four bit kick you're

going to have a little bit of a pause in

the kick and there's nothing wrong with

that

now obviously where we don't want to

pause is as we're going in the reach

into the catch phase of the strike there

that's why we don't want to pause but in

the kick it is okay to have a pause

so with swimmers who are newer to the

sport they feel like they've got to

constantly had their legs going and it's

not necessarily a bad thing that can be

a good way to learn how to swim but as

you progress on and you want to save

your energy and you want to keep your

heart rate down you've got to allow a

little bit of a pause in there in

between the kicks in your seat with the

leg swimmers you need to allow a bit of

a pause there if you're going to have a

two or a four bit kick and that's a

great way to keep the

effort and energy down now a good way to

practice this can be to put a pool boy

in so if you put a pool boy between your

legs you can practice having that much

lighter kick and basically it takes care

of the balance so you don't feel like

you actually need to need to kick as

much so I put in a pool boy yen you can

just practice that timing with the kick

a lot easier so there's nothing wrong

with using a pool boy to get a feel in a

sense of how your kick should be when

you do get it right and when you

eventually take the pool boy out so

number one is we want to avoid over

kicking it should be easy should be

small should be quite narrow and it's

okay to have a bit of a pause because

for you to be able to time it with your

stroke then you're probably going to

need to allow a little bit of a pause in

there the second thing is balance and

there's a lot that goes into balance and

we've covered this in a couple of videos

before where we look at what are some of

the reasons why your legs drop but

essentially your balance in the water is

can you stay in a horizontal position

because if your legs and your hips are

dropping down then the amount of energy

it takes to overcome that drag is too

great to be able to sustain a fast pace

for a very long time so what we want to

try and do there is be balanced in the

water now if your legs and your hips are

dropping down I'll link to a video below

where we cover a lot of these in in

quite a bit of detail but I'll talk

about a couple of them here and give you

a couple of quick solutions that can

help you make the changes in your stroke

one of the first things we want is the

right posture and tautness so with

posture think of that as being tall and

being proud

so lifted through the chest or chest out

so good posture and along with that we

need a little bit of tautness through

our midsection so often we'll see that

people whose legs are dropping down a

lot in the water they have a bit of they

haven't been through their waist or

through their hips so if you think of it

as like someone's sort of standing in a

half seated position they look like that

in the water but for you to be able to

be horizontal in the water we need to

keep this line through our middle our

midsection relatively straight and

stable so in order to be able to do that

there's two things that I normally

recommend this women so the first one is

suck your tummy in so draw your belly

button into your spine that's the first

thing the second thing is you need to

squeeze your bum cheeks together you

need to engage your glutes lightly to

have that straighter line through the

hips because if you let use your core go

if you let your glutes go

then there's a good chance that you're

going to get that been through the waste

and you've basically got no option then

except for your legs to be dropping down

and for your quads to be creating a lot

of drag they're because they're sitting

well below the line of your hips so

number one good posture and the right

tightness through the midsection now we

don't want to do it to the point where

you are really really working hard

through your core and through your

glutes that's not obviously not

sustainable but just generally good tall

proud posture secondly suck the tummy in

squeeze the bun cheeks together a little

bit and that is going to give you this

much better alignment and tautness

through the entire body another big one

that I see causing people's legs to drop

in it I don't see it talked about that

often is if you're coming over the top

of the water in recovery so you bring

your arm over the top if you are too

slow

as you're going to enter the water and

your hand tends to hover above the water

that's a big cause of the legs dropping

because if you think of holding a couple

of kilos two three kilos above the water

the balance of your body legs will

always drop there so what you might want

to consider doing instead is instead of

coming over and being very slow and

being very gentle and just placing your

hand on the water get your hand in you

need to be somewhat assertive with that

hand entry and get it into the starting

catch position which is hand just out in

front of the shoulder but it's in the

water a little bit underneath it so your

fingertips will be just a little bit

deeper than the rest of your shoulder so

we call that the starting catch position

on the start of the catch I also refer

to that is the base position but if

you've got your hand in that position

then it changes the entire balance of

your body compared to if your hand is

hovering above the water there so get

the hand in the water out in front of

the shoulder in this position right here

that will be a big game changer for your

balance if you're currently being too

slow and too controlled over the top of

the water the third thing is a poor

catch or a bad set up phase where you

end up pressing down on the water

instead of setting yourself up in a way

if your hand and forearm to be pressing

back we've covered this in a lot of

videos talking about the catch so I'll

link to some of those below for more

details and some drill progressions that

you can go through to help improve your

catch in freestyle but that is obviously

a really big one

look at some of the other ones the other

one that's partly related to your your

posture and your tautness is how much

pressure you put into your chest in your

head so if you are lifting your head up

and let's say your it's just your your

face is just in the water that's holding

too much weight up above the surface of

the water which will again cause your

legs to drop so what we generally need

to do there is lean a little bit on your

chest so you've got your lungs they're

full of it you need to lean press into

the water just a little bit through your

chest to help bring your legs up and you

also need to have your head or your face

in the water to the point where just at

the top of your head the crown of your

head is above the water because if

you're trying to hold everything up

almost above the water then that can

cause the legs to drop so you do need to

lean into the water a little bit now I'm

not a big fan of thinking of the term

swimming down hill to me that doesn't

quite relate or it doesn't quite

translate to to what it should feel like

and so I'm not a big fan of the phrase

swimming down hill I just think of it as

forming basically in the water you're

not looking to swim down hill because

that might cause you to put too much

pressure through your chest and through

your head and cause you to be too

submerged through your upper body and

the last one there is lifting the head

to breathe really common one so if

you're lifting your head up above the

water that's a couple of kilos again

that's going to push the legs down so

what we want to try and aim for there is

looking straight to the side when you're

breathing you may have part of that

bottom goggle in the water but as long

as you're getting that breath as low as

you comfortably can and you're looking

to the side and you're not lifting the

head too high up above the water and

that's also going to help you keep your

legs up near the surface now along with

that as well if you think you've you've

got this skewer running through your

spine through the head in your neck

you've got this skewer your head

shouldn't really move much outside the

line of that sort of skewer it should

just turn to the side to breathe and

then come back if we're doing too much

up and down inside the side head

movement and your head comes off the

alignment of that skewer then that can

cause the body to snake and that's

another thing that can cause the legs to

drop if there's too much of that

up-and-down movement so you want to try

and minimize that in general so there

are a couple of things that you can

check in with in your stroke if you are

still having trouble swimming 50 meters

or more but if I was in that position

I'd

checking with the over kicking first and

then I would look at those other things

from there now if that is the case I

don't see that being anything wrong with

doing some swimming with a snorkel on to

take the breathing out of it that takes

the breathing out of the equation and

you can focus on a couple of these

things and I just have anything being

wrong with doing some swimming with a

pool boy on or with fins on just to be

able to develop your stroke get a sense

of some of the correct things you want

to do now obviously you don't want to

have them become a crutch where you go

to use them all the time but they can be

really useful tools to helping you

become a better swimmer and learn some

of the things that you are trying to

develop in the stroke so there's nothing

wrong with doing that you just obviously

don't want to come to rely on it if

you're looking for a step-by-step plan

to be able to become a better swimmer

and swim more than 50 100 meters to be

able to swim one or two kilometres

without stopping and without even

thinking twice about it then you might

want to look at our virtual freestyle

clinic which is inside our video

membership which is only currently

fifty-five dollars a year so inside the

virtual freestyle clinic there it

basically goes through the drills that

we cover at clinics and it builds a

stroke up from the very basics so we

start with fundamentals and get to the

more challenging and more advanced parts

of the stroke but we start out with

really simple drills that are going to

help you get your breathing get your

balance right be able to then look at

rotating to be able to then look at

getting the arms and the legs to

coordinate and sync up and also improve

your catch in your pull through so

that's the virtual freestyle clinic

which is inside our video membership so

I'll put a link below go and check that

out

if you are looking for a step-by-step

plan something you can take to the pool

and follow and improve your swimming

that way thanks for watching please like

and subscribe if you did enjoy this

video and if you know someone who's

having trouble swing more than 50-100

meters then please send this video to

them and spread the word because that

helps us reach more people thanks for

watching and I'll see you next week