The number 23 | Section 2: Pyramid, Alignment & Technique

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I just finished a great Pyramid schedule, which was built up for 40 meter lanes:

Qty x Distance [m] | Start every [mm:ss]

  • 3 x 40 m | 01:50
  • 3 x 40 m | 01:35
  • 3 x 40 m | 01:20
  • 2 x 40 m | 01:10

It proved to be a harder schedule as I thought. I just couldn’t get lower than the 1 minute 35 seconds ยป thus I finished the rest of the lanes with starting every 1 minute 35 seconds.


My Current 800 grams Neckweight
My Current 800 grams Neckweight

Halfway into the second part of my 23 schedule, I have had a more technical and oberservative character. Continuing with my effort in getting my alignment right, it seems I’ve been way off for a while now. I’m currently swimming with only 800 grams neckweight, goggles and a swimtrunk. Last week when I visitid Eric in Zeist, I tried to add 500 grams, which already felt better. But last Thursday when Jorg and I were analyzing my alignment in the way I was describing it on this website, we actually found out I wasn’t aligned all that well ๐Ÿ˜ฎ

These conclusions were made after seeing the video material shot during the training, which clearly indicate that I’m highyl buoyant and will surface like a float on a fishing rod. The reason I believe we didn’t spot this over the years, is due to the higher speed (~ 1m/s) I’m using whilst executing my DNF’s.

I’ve added a goal for this week, which is; getting the alignment right. Our first guess as to what additional weight should be placed around my neck, would be in the range of 2 – 2,5 kilograms. Hopefully we’ll have this settled on Thursday during the pool session.


Arms stretched BAD
Arms stretched BAD
Arms stretched OK
Arms stretched OK

Another strange phenomenon I’ve had in my technique, seems to be easily repaired by crossing my arms the otherway. The way I’m doing it now, causes my left arm to stay a little bend, while the other arm is fully stretched. As Jorg had spotted it again last Thursday in the Tongelreep, he had a good thought about it to just change the arm which rests on top. This seems to get rid of the bend in my left arm, so I’ll be focussing on getting this into my technique the coming weeks.

4 thoughts on “The number 23 | Section 2: Pyramid, Alignment & Technique”

  1. Hoi Sanne,

    Om je een idee te geven, als ik een DNF poging doe en volledig gepackt heb, heb ik tegenwoordig 8 kilo bij me! 4,5 om mijn nek en 3,5 om mijn middel. Moet ik wel bij zeggen dat ik een orca apex 2 pak aan heb. Dat is hetzelfde pak als Erik VRP heeft en dat heeft 4,5 mm neopreen op de borst en rug. Hiermee ben ik op ongeveer 1,5 meter diepte heel erg licht positief om te zorgen dat ik niet op de bodem val. In deze configuratie kan ik 25 meter op mijn gemak doen in een afzet en 2 slagen.

    Veel succes met uitproberen.


  2. I need about 3kg to compensate for my wetsuit buoyancy. This used to be more when the wetsuit was still new and had not been used for ‘depth’ training.


  3. Thanks @Arjen & @Eric for your insights on the alignment, Thursday I’ll bring a lot of weights to get my alignment settled. Jorg will be filming it for further analysis, I hope to create a small video clip with the differences. I think I’m going to bring my suunto d3 as well, to check the depth where I am at, as the pool itself is 5 meters deep ๐Ÿ˜‰

    I’ll keep you posted about this one!

  4. Somehow I missed this post.
    I’ve got the same observation about arms position (for me left over the right feels better). I don’t see your thumb on the ‘OK picture’…For me, using it to ‘lock’ the lower arm consumes the least amount of oxygen, otherwise i tense my shoulders…

    Good luck with your training!

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