New Zealand swimmer and coach Laura Quilter talks about redefining her approach to training.
After retiring 8 years ago, Laura achieved lifetime best times after reducing her training volume and focusing on high-intensity swim sessions 3 times per week. She emphasized improving her technique through drills and exercises to develop power and proper body positioning in the water.
Here is what she changed:
"After an 8 year hiatus, I decided to test my own training theories and try to break my lifetime best 50 freestyle time.
I did it 🥳
Here are some interesting differences in my training and lifestyle*:
⏰ Swim training frequency:
2016: 8x120min swim per week
2024: 3x60min swim per week
🏊♀️Swim training distance:
2016: 5-8km
2024: 2-3km
🏊♀️Primary equipment used:
2016: Kickboard, pull buoy, band
2024: Snorkel, chute, fins
🏊♀️Coaching:
2016: Coached in a squad
2024: Self-coached, swam alone and intermittently with a squad
💪 Gym training frequency:
2016: 2x45min gym per week
2024: 4x45min gym per week
🚲 Accessory training:
2016: Nil
2024: 1x30min spin class per week
🏊♀️
2016: 185cm, 68kg
2024: 185cm, 75kg
🍎 Nutrition:
2016: no alcohol. Strict eating patterns including no chocolate.
2024: some alcohol on social occasions. Looser eating patterns including chocolate.
😴 Sleeping:
2016: Bed by 8.30pm
2024: Shift worker… in bed between 10pm - 3am."
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Subscribe to this RU-vid Channel: / @insidewithbretthawke
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#swimming #sprintrevolution #newzealand
00:00 Hello Laura Quilter
01:30 PB's in 3x50's
03:00 Career & Best times leading up
04:45 Training Then vs Now
06:53 Debate on traditional "base training" definition
10:13 Laura's Sprint freestyle technique
12:00 Straight Arm vs Bent Elbow
13:45 Anchoring vs Pulling
15:15 Comparing body types of elite swimmers
16:30 Sprint Kick Motor
18:15 List of Comparisons 2016 vs 2024
20:00 Getting rid of the kickboard
21:30 Swim Band
22:30 Gym training
23:45 Speed endurance through spin class
27:45 Laura's weekly schedule
30:00 Going a PB after moving houses all day
34:30 Mindset: The New Psychology of Success Book by Carol Dweck
35:30 Stay the same or make a change?
37:20 Ice Swimming Nationals
39:15 Mental Library of Techniques
41:52 Favorite Drills
42:45 Resistance Tools
43:50 Feel For the Water Drills
45:00 Laura's Instagram
45:55 Overcoming eating disorders
50:30 Laura the Elite Coach
54:00 What's next for you?
Brett and Laura debate the traditional definition of "base training" and importance of incorporating speed and intensity work throughout training. Laura focuses on technique drills and uses gym exercises to improve her body positioning and power in the water. They discuss the importance of speed endurance and how Laura incorporates spin classes into her training. Laura's mental approach has evolved from a "fixed mindset" to a growth mindset where she believes her abilities can continue improving. Her goals include competing in upcoming events in New Zealand and preparing for ice swimming with cold water exposure training. Laura seeks to learn from analyzing top swimmers' techniques on social media and applying it to her own swimming.
Connect with her on her website:
auramove.trainingtiltapp.com/
19 июн 2024
