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Swimming Technique July - September 2003 Feature ArticleStanding Tall
By Ed Odeven Size doesn't always matter. But let's face it: elite male swimmers, such as Australian Ian Thorpe and American Michael Phelps, are usually big, strong fellows. Kosuke Kitajima is an exception to the rule. The skinny, 5-foot-8 3/4-inch Japanese native is a world-class swimmer who relies more on skill than size. The 20-year-old from Tokyo had a breakthrough year in 2002, highlighted by a gold medal finish in the 200 meter breaststroke at the Asian Games in Busan, South Korea in October. In that race, Kitajima shattered the oldest record in men's swimming, winning the 200 meter breaststroke in 2:09.97. That bettered the mark (2:10.16) set by American Mike Barrowman in 1992 at the Barcelona Games. With the record, Kitajima became only the second Asian male to set a world record in the pool since 1972 when Nobutaka Taguchi set a WR in the 100 breast. (Kitajima's mark was lowered even further as Swimming Technique was going to press, when Russia's Dmitri Komornikov clocked 2:09.52 on June 14 at the Mare Nostrum meet in Barcelona.) Kitajima and his Tokyo Swimming Center teammates trained at Northern Arizona University's High Altitude Sports Training Complex this past spring for three-and-a-half weeks. After a morning workout in early April, Kitajima and his longtime TSC coach, Norimasa Hirai, sat down with Swimming Technique and spoke about Kitajima's success, his beginnings in the sport as well as his training. That record-shattering performance last October shocked even Kitajima. "I honestly didn't know I was going that fast," says Kitajima through interpreter Eri Ono. "It was only when I hit the wall and looked up that I realized it was a world record." "A world record at this Games_in Asia_is a big, big thing for me," he continues. "I have worked hard for this for a long time, and I don't feel I have even reached my limit." Neither does Hirai: "We believe Kitajima will break the world record again." Others share the coach's opinion, because, in the words of Japanese team manager, Shigeo Ogata, "His technique is perfect." Natural Ability
Kitajima hasn't always been a world-class athlete. Like many children growing up in Tokyo, Kosuke began swimming at a young age. Between the ages of 5 and 7, "I just swam with the other kids for fun," he recalls. Then it got more serious_a scheduled activity, not just a hobby. When he turned 7, Kosuke joined a swim team. By age 10, he began competing in Japan's Junior Olympic national championships. And this forced him to expand his in-the-water skills. "When I turned 10, I used to do the individual medley," he says. "But in order to attend these competitions, I added the breaststroke to my repertoire." At 14, he started preparing for years of international competition by joining the Tokyo Swimming Center, where he started working under the watchful eye of Hirai. That was in 1996, and instantly, Hirai became aware of Kitajima's unique ability. "His strength is that he really has strong ankles," Hirai says. The coach provided a fine analogy to explain why strong, flexible ankles are vital to a swimmer's success. He likened the ankle snap to a baseball pitcher's wrist. That quick snap enables the pitcher to get more movement on his pitches. Similarly, for a swimmer, a quick ankle snap is an integral part of swimming side by side against Olympic-caliber foes. (See sidebar, "Kitajima's Ankle Snap," by Hideki Mochizuki.) Says Hirai: "He had it naturally. He originally had this ability, so we put more attention to developing it. "When I met him for the first time, I knew a lot about the strengths and weaknesses of his swimming techniques, but I thought the ankle snap was really a strength for him," the coach continues. "So I encouraged him to develop the ankle snap instead of finding out his weaknesses. I know gliding is a really important factor to have higher speed, but when I met him and saw his strengths, I knew that the ankle snap could be applied to him. I just put more attention on developing his strengths rather than changing his weaknesses." Says Kitajima: "He encouraged me to develop this technique since the very beginning." Key Components
In simple terms, according to Hirai, Kitajima's formula for success in the breaststroke consists of four key aspects:
The process of mastering these steps, Hirai explains, begins by improving the ankle snap. How is this accomplished? For Kitajima, "We've done training-in-the-water sessions using a pull-buoy," Hirai says. "Usually when we're using a pull-buoy, he wouldn't use the snap_well, maybe a little bit." Essentially, the kinetic energy of the snap to the kick to the glide serves as a catalyst for the most important part of the race, i.e., the actual breaststroke. Or as Hirai puts it: "At that moment, his speed comes so fast." Ideally, in Hirai's master plan, the well-orchestrated gliding will cut down on the number of strokes his pupil has to take. By observing many breaststroke specialists, Hirai estimates that most of them use between 21 and 24 strokes per 50-meter lap. He's fine-tuned Kitajima's process to have him get it down to an average of 18-20 strokes per lap_which still is several more than Ed Moses takes. Why is this so critical? Less repetitions help Kitajima maintain his arm strength as well as power and quickness in the final stages of each race. "This is one component that helps contribute to (a quicker) time," Kitajima says. Another component of Kitajima's success is his unique dryland training. He became the first swimmer in Japan to make Olympic weightlifting a part of his workout regimen. These are the type of exercises_squats, snatch and clean-and-jerk, for example_that are generally done by rowers and speed skaters, not swimmers. Eye-popping Results
"We are more exhausted training in this town compared with training in Japan due to the higher altitude," Hirai says. "So we just reduce the tough training and the length of the training." Yet, even with the intensity and length of training somewhat reduced, Kosuke realizes the value of high altitude training. That's why he visits the United States on a yearly basis_he's made eight visits to NAU's High Altitude Sports Training Complex over the past few years and generally stays for three-week training stints. "Whenever I come here, I always improve my time," he says. His eye-popping results support that claim. In fact, his ascent to an Olympic-caliber swimmer was a quick one. He went to Sydney in 2000 as a 17-year-old, certainly a young age for a male Olympian. The young Japanese standout did not disappoint in his Olympic debut. He placed fourth in the 100 breaststroke in 1:01.34 and was 17th in the 200 breast in 2:15.71. Since that time, Kosuke has trained vigorously to improve his rankings, his technique and his stamina. He's even had to fight through pain to get to where he is today. He injured his right elbow at last summer's Pan Pacific Swimming Championships in Yokohama, Japan_and after winning the 100 breaststroke in a record-setting time for an Asian, he had to withdraw from the 200. But you wouldn't have known it from his 200 breast world record performance a few months later in Busan, South Korea. Kitajima was also victorious in the 100 breast and helped his countrymates win a gold medal in the 4 x 100 medley relay. At the recent Japanese National Long Course Championships, held April 22-27 at Tokyo's Tatsumi Pool, Kitajima had, what some might call, a "big splash." He finished first in the 50, 100 and 200 meter breaststroke, setting a national record in the 50. (His time of 27.99 in the semis shaved 6-hundreths of a second off the old mark). His times in the finals: 28.02, 1:00.23 and 2:10.59. In the 100 semis, Kitajima came close to another world mark_his time of 1:00.07 was 13-hundredths off the world record set by Russia's Roman Sloudnov, and it makes him the second fastest man in history in the 100 meter breaststroke. Up next: Kitajima will compete in the world's most prestigious meet held in a non-Olympic year: the FINA World Championships, which will take place in July in Barcelona. Kudos to Kitajima
"I am excited," Kitajima says of the honor bestowed upon him at the Asian Games. "Competitive swimming isn't very popular in Japan, so getting a world record will hopefully bring more attention to our sport." Other awards made 2002 an unforgettable year for Kitajima, who turns 21 in September. Asahi Shimbum and Daily Yomiuri and other Japanese newspapers named Kitajima the nation's athlete of the year. And he's certain to receive more. Why? "Being tall or big is not the most important reason (why Kitajima has become a standout swimmer)," says Hirai. "Good technique is the most important reason, and Kosuke's is one of the best." Ed Odeven is a sportswriter for the Arizona Daily Sun in Flagstaff. Kitajima's Ankle Snap
TOKYO_The ankle snap, a key breaststroke technique used by Kosuke Kitajima, is a major component of his success, according to his coach, Norimasa Hirai, of the Tokyo Swimming Center. But what, precisely, is the "ankle snap"? Coach Hirai explained the technique as follows:
"This technique is not unique to Kitajima," Coach Hirai says. "To a certain extent, every top breaststroker does it. However, since the Sydney Games, we have emphasized it and worked constantly on improving it. Hirai explains further: "As I said, when Kitajima executes the ankle snap, he reaches his maximum swimming speed. Meanwhile, right before the ankle snap, he thrusts both arms forward in the arm recovery. "Accordingly, body position in the water and the ability to glide with minimal resistance are vitally important to take advantage of the ankle snap action." This skill, Hirai says, contributed to Kitajima changing from a 100 meter breaststroke specialist after the Sydney Games to a multiple-event breaststroker who now is among the best in the world in both the 100 and 200 meters. Hirai says, "Ed Moses, (Domenico) Fioravanti and to some extent every top swimmer uses this ankle snap technique, whether they are consciously aware of it or not. However, Kitajima's ankle snap technique is currently the best in the world, especially in terms of kicking speed and the ability to 'catch' the water with his feet." Hideki Mochizuki is Swimming World's correspondent from Japan. Sample Workouts TYPICAL WEEKLY SCHEDULE MORNING SESSIONS (Tuesdays, Wednesdays, Saturdays and Sundays) 7 to 7:30 a.m. Stretching and exercising of core muscle groups, which includes the use of a balance board. 7:30 to 9:30 a.m. Long course swimming (5,500 to 6,000 meters of freestyle and individual medley. (Mondays and Thursdays) 8 to 10:30 a.m. Weight training (bench press, squat, lat pull-down, snatch and clean-and-jerk). 10:30 to noon. Long course swimming (2,000 to 3,000 meters of sprints). AFTERNOON SESSIONS (Tuesdays, Wednesdays, Saturdays and Sundays) 4:15 to 5 p.m. Stretching. (Tuesdays and Saturdays) 5 to 7 p.m. Long course swimming (aerobic emphasis: 5,000 to 5,500 meters of freestyle, IM and breaststroke). (Wednesdays and Saturdays) 5 to 7 p.m. Long course swimming (anaerobic emphasis: 5,000 to 5,500 meters of only breaststroke). MARCH 30, 2003 (Sunday morning) TYPE DISTANCE CYC DESCRIPTION SYS M TIME Warm-up 800 x 1 14:00 Swim/kick/pull/swim 200 REC 800 14:00 Swim 50 x 12 :55 IM order x 3 EN1 600 11:00 Kick 800 x 1 14:00 Fly-back-free (fins)-breast x 200 EN2 800 14:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Pull 150 x 8 2:15 Free (3-count breathing) EN3 1200 18:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Swim 300 x 2 4:30 Free locomotion alt. hard/easy x 25s EN2 600 9:00 Swim 100 x 8 1:40 Mini Medley EN2 800 13:20 Swim 50 x 4 1:15 Choice 2 hard, 1 easy, 1 hard (descend) REC 50 5:00 Stroke count EN3 100 AN1 50 Warm-down 400 x 1 10:00 Swim/kick/pull/swim 100 REC 400 10:00 MARCH 30, 2003 (Sunday evening) TYPE DISTANCE CYC DESCRIPTION SYS M TIME Warm-up 800 x 1 14:00 200x Swim/pull/kick/swim REC 800 14:00 Swim 100 x 8 1:40 Free-Mini Medley/alt. EN2 800 13:20 Swim 25 x 4 2:30 Sprint assisted (stretch cord) SP3 100 10:00 Kick 50 x 12 1:10 Side-on back/Alt. EN1 600 14:00 Swim 100 x 2 2:30 Breast alt. hard/easy (x25s) EN3 200 5:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Pull 50 x 12 1:10 Odds choice; Evens hard breast EN2/3 600 14:00 Pull 100 x 2 2:30 Breast 25 hard/25 easy EN3 200 5:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Swim 200 x 3 3:40 25 breast/25 free Br=technique EN1 600 11:00 Swim 100 x 1 x 4 2:00 Easy REC 400 8:00 Swim 100 x 1 x 4 2:00 Breast hard (at 200 pace) SP1 400 8:00 Warm-down 400 x 1 10:00 100x Swim/pull/kick/swim REC 400 10:00 APRIL 2, 2003 (Wednesday evening) TYPE DISTANCE CYC DESCRIPTION SYS M TIME Warm-up 800 x 1 14:00 200x Swim/pull/kick/swim REC 800 14:00 Kick 400 x 1 8:00 IM EN1 400 8:00 Swim 50 x 4 1:15 Breast alt. hard/easy 25s EN2 200 5:00 Pull 200 x 2 3:30 IM EN1 400 7:00 Swim 50 x 4 1:15 Breast alt. hard/easy x25s EN2 200 5:00 Drill/Swim 50 x 8 1:00 3 Kick, 1 pull & kick on back/alt EN1 400 8:00 Swim 50 x 4 1:15 Breast descend EN3 200 5:00 Swim/Drill 25 x 2 2:30 Choice/specialty max SP3 50 5:00 L 100 x 1 10:00 Recovery REC 100 10:00 Swim 100 x 2 16:00 Breast from dive (results below) SP1 200 32:00 Warm-down 800 x 1 14:00 Kick 200, pull 100, swim 100 x 2 REC 800 14:00 1t 13.0-29.0-44.8-1:02.6 (25m splits) Heart rate 192 bpm Lactate after = 13.1mmol 2t 12.9-28.8-44.5-1:01.8 (25m splits) Heart rate 195 bpm Lactate after = 15.1mmol 3 minutes later = 15.6 5 minutes later = 15.6 Legend CYC Cycle REC Warm-up/recovery EN1 Basic endurance training EN2 Threshold endurance training EN3 Overload endurance training SP1 Lactate tolerance training SP2 Lactate production training SP3 Power training |
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