Posts Tagged ‘smart speed’

Total Immersion™ Smart Speed Level 2.0

total-immersion-swimmingSmart Speed will broaden your swimming IQ and challenge you to apply advanced skills; moving your focus away from 'the pace clock' and the single metric of end result 'time'.  Understanding the following equation, and how to apply skills to achieve your best in any given swim task or competition.

 

Stroke Length (SPL) x Tempo (secs per stroke) = Velocity

 

Thursday's,  6.30 - 7.15 pm, Waverley College

Thurs 12, 19, 26 Oct; 2, 9, 16 Nov

Achieve 'pace mastery' by learning how to apply different combinations of SPL (stroke length) and Tempo, that lead to swimming 'gears' and hence 'easy speed'.

Total Immersion™ Practice Group

total-immersion-swimmingTotal Immersion™ Practice group is designed for swimmers who have completed a Total Immersion™ swimming program or one-to-one tailored program, and wish to continue their learning and progress.

 

Saturday's, 8-9 am, Waverley College

Starting: Saturday 7th October, 2017  - Saturday 9 December, 2017

 

Total Immersion Practice group will keep your stroke mechanics well tuned, while we raise the bar!   This weekly session will engage you in practice's that continually improve your swimming stroke, with the addition of SMART sets that add challenge, and improve your problem solving capacity as a swimmer.

Improve neuro-muscular and metabolic conditioning, learn to utilise and manipulate multiple variables of reps, distance, rest interval, tempo, stroke Length and RPE to improve your swimming performance.

 

Advanced Freestyle Skills – Part 2 Freestyle Catch and Drive – FULL

Part 2 Catch and Drive Sunday 4 June, 11 am – 12.30 pm 
Sessions include
  • drills and practices that take you through the mechanics of the freestyle catch and drive
  • whole stroke focal point practice’s on the timing and co-ordination within full stroke
  • Below water video analysis 
  • these clinics are ‘technical’ in nature

freestyle-catch-drive

Total Immersion™ Group Practice

As a previous participant in a Total Immersion™ swimming program, Stroke Correction Clinic or One-to-one program you’re invited to attend SWIMLAB’s weekly Total Immersion™ Group Practice.

Develop your stroke, and develop your knowledge, skill and application as a swimmer. This weekly session will engage you in practice’s that continually improve your swimming stroke, with the addition of SMART sets that add challenge, and improve your problem solving capacity as a swimmer.

Improve  neuro-muscular and metabolic conditioning, learn to utilise and manipulate multiple variables of reps, distance, rest interval, tempo, stroke Length and RPE to improve your swimming performance.

A Finis Tempo Trainer is essential for these sessions.

Saturdays, 8-9 am, Waverley College

Sat 4, 11, 18, 25 Feb

Sat 4, 11, 18, 25 Mar

Sat 1, 8 Apr

10 sessions

$15 casual/ 10 sessions @ $120

 

Finis Tempo trainerTotal Immersion Practice GroupTotal Immersion Practice GroupTotal Immersion Practice Group

Advanced Freestyle Skills Refresher

Are you ready for our Level 2 Smart Speed program? Find out at our Advanced Freestyle Refresher session. Work through whole stroke focal points and drill sequences that will improve your whole stroke connection; tips on ‘catch’, and basic Tempo trainer work.
 
Come to us with your feedback, questions and clarifications – which have arisen throughout your practice.
BreathingsweetspotRoll to breathRecovery with whole stroke

Total Immersion 1.0 Freestyle Workshop

Course dates: Thursdays, 6.30 – 7.30 pm, 28 Apr; 5, 12, 19, 26 May

Improve your swimming technique and develop efficient sustainable freestyle with the Total Immersion™ Effortless Endurance Freestyle Program. This is a freestyle program for swimmers who want to correct their stroke for better efficiency and performance through balance, streamlining and propulsion. Effortless Endurance will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

 

Swimlab squads

smarter better faster small (1)

Effortless Endurance Advanced Refresher

Start your swimming year with a skill refresher and tune – up!

 

Attend our 90 minute Effortless Endurance Advanced swim refresher.

  1. We will revisit skills and drills based on breathing, catch and 2 beat kick
  2. Integrate whole stroke focal point swimming and skill sequences
  3. Complete swim sets with stroke efficiency targets

 

Includes follow-up practice sessions and above water video.

 

Advanced skillssmarter better faster small (1)

Are you able to hold your stroke mechanics while turning up the power?

Swimming improvement means many things to many swimmers.

From the ability to swim relaxed confident laps for health and wellness, to breaking personal records in your next open water event or Masters race.

Yet for most, the words 'I want to swim faster' are a popular desired outcome.
When I hear this though, I clarify the response with the following question.

Do you mean flat out, short distance, sprinting (<100m), or the ability to hold your pace, and be able to inject spurts of increased pace but maintain consistency, over longer distance's.

Nearly 100% of answers fall in the latter case.

Both have some underlying principles of

  • Increasing stroke rate, partly dependent on your  metabolic conditioning at any given time
  • Increasing power output
  • Minimising the loss of stroke length

1510-speed-curve-matrix-B

Read  this great post by Mat Hudson, as it highlights the issues faced by so many regular 'squad' swimmers, who churn out  the hard yards and the big sets yet, fighting to get back to the wall before the next interval starts.

 

If I had a dollar for every time a regular squad swimmer came to me and said - "well I am swimming 3 x times per week but getting no faster."

READ ON -

http://mediterraswim.com/2015/10/10/swimmer-speed-curve-2/

Mat highlights so many important point here.

"If all other things are equal between the two, Swimmer B’s faster curve is a result of having a better ‘hull shape’. In other words, the two swimmers are applying the same amount of power but have different technique for how that power is applied during the stroke. Shape is the most obvious reason why."

The need for power training, for most translating into 'hard work sets', is not denied but it must not come at the expense of technique.

As we say in the TI world efficiency first, speed second! This boils down to being able to hold your stroke mechanics and minimise excess loss of stroke length as you increase power.

Matt hones in on the underlying principle of 'vessel shape' being crucial to progress through the hard yards.

And in his final paragraph explains that good old 'plateau' that so many swimmers reach in their swimming journey

If you liked that read - here's the next one in the series:

http://mediterraswim.com/2015/10/17/swimmer-speed-curve-3/