Posts Tagged ‘total immersion’

Total Immersion 1.0 Freestyle Workshop

Course date: Sunday 10 July, 10.30 - 4.30 pm, 2016. Class room and pool delivery. 

Improve your swimming technique and develop efficient sustainable freestyle with the Total Immersion™ Effortless Endurance Freestyle Workshop. This is a freestyle program for swimmers who want to correct their stroke for better efficiency and performance in triathlon and open water events, or enjoy swimming as a regular form of exercise.  Effortless Endurance will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

 

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certifiedcoachlvlmastercoach

 

 

Total Immersion 1.0 Freestyle Workshop

Course dates: Tuesdays, 6.45 - 7.45 pm, 5, 12, 19, 26 July; 2 Aug 2016.

Improve your swimming technique and develop efficient sustainable freestyle with the Total Immersion™ Effortless Endurance Freestyle Workshop. This is a freestyle program for swimmers who want to correct their stroke for better efficiency and performance in triathlon and open water events, or enjoy swimming as a regular form of exercise.  Effortless Endurance will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

certifiedcoachlvlmastercoach

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Total Immersion 1.0 Freestyle Workshop

Course dates: Fridays, 12.30 pm – 1.30 pm,  1, 8, 15, 22, 29 July 2016.

Improve your swimming technique and develop efficient sustainable freestyle with the Total Immersion™ Effortless Endurance Freestyle Workshop. This is a freestyle program for swimmers who want to correct their stroke for better efficiency and performance in triathlon and open water events, or enjoy swimming as a regular form of exercise.  Effortless Endurance will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

certifiedcoachlvlmastercoach

smarter better faster small (1)

 

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

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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.

 

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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/

Freestyle Arm Recovery

 
Freestyle arm recovery

Freestyle arm recovery

 
 
Practicing freestyle arm recovery whilst in a stable standing position can help raise your awareness of
 
  • The overall movement pattern
  • Muscle group engagement
  • Joint range of motion
 
The aim of the Recovery Sequence
 
  • To get the brain operating a controlled elbow led recovery - not a hand swing
  • To feel the full trajectory of the elbow recovery - towards a 'tipping  or weight shift point’, passed the horizontal centre of gravity
  • To recover with a short compact lever - quicker, and less compromises to the stroke, and stability,  than long arm swing
  • To allow your lead arm to 'wait' for the co-ordinated switch - allowing a good catch and optimal propulsion

 

Manoevre tip of elbow wide

Feel the tip of the elbow travel wide on its initial movement. Avoid any high, vertical elbow movements to avoid impingement

 

 

 

 

 

 

 

 

 

Elbow led movment, finger follow striaght path

Lead with the elbow, imagine your fingertips following a straight line path wide to the side of your body. This require's core stabilisers to be switched on.

Gravity takes the entry

As the arm moves forwards, shifting the body's centre of gravity, feel the inertia of the arm assist forwards momentum.  Let gravity 'take' the arm and you will hit an optimal entry > catch position, rather than extending out over the water.

 

Next time you're at the pool:

https://youtu.be/2N-4o3OOiuE

Take time to practice the sequence, noting the free flowing movements of the arm, the weight of the arm, and suggested entry point.

Push off and complete just 4-6 strokes applying the focal points: