Posts Tagged ‘freestyle catch’

Video Stroke Analysis Session

Video stroke analysis is the best way to understand how to improve your swimming technique; ultimately leading to improved efficiency and pace holding ability.

Session includes:

  • 40 mins pool       video’s, measurements, efficiency set, intro to key corrective solutions
  • 40 mins class      video analysis feedback, understanding efficiency range for wingspan, foundations of better swimming
  • Post session uploads and support material
  • 10% discount on full Total Immersion Level 1.0 Effortless Endurance Program 
  • max of 3 swimmers per session

Advanced Freestyle Skills

Course dates: Thursdays, 6.30 – 7.45 pm, 14, 21, 28 July, 2016

This workshop is recommended for those who have taken a Total Immersion ™ Effortless Endurance, program, or its equivalent, in private lessons or through self-coaching.

To maximize its benefits you should have a strong foundation in your freestyle stroke, and be able to swim 400m, with near optimal stroke length for height.
Take the next steps to fine tune, up skill and embed the mechanics of 2 beat kick and freestyle catch.


2-Beat kick The 2-Beat Kick is an essential skill of effortless endurance freestyle. It minimizes drag and turbulence and takes virtually no energy, but adds whole-body power to your stroke. The 2-Beat adds to propulsion by driving your body into its most streamlined position.

Effective Catch – Convert Force (horsepower) into forward propulsion by learning

a) Correct positioning of  your extended arm, enabling you to trap the maximum volume of water;

b) Move your body forward – rather than move your hand back;

c) Do both with no arm fatigue

The program will combine both technical skills and conditioning sets.



Smart Speed Level 2.0 Workshop

Course dates: Tuesdays, 6.30 – 7.45 pm, 31 May; 7, 14, 21, 28 June, 2016.

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.   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)

Synchronised Freestyle Swimming

No make up, hair ties or lipstick for this kind of synchronised swimming!

Sync swimming is great fun activity to do, but can also bring awareness to the possibilities of how to adjust your ‘catch’, and act as an introduction to different ‘swimming gears’ available to you.

What to do?

  1. Get a swimming partner.
  2. Decide who’s doing the swimming, and who will sync them.
  3. Decide which side you will pull into your first stroke (this needs to be the same)
  4.  Your aim is to synchronise the same ‘tempo’ as you partner.
  5. It’s not easy! Give it a few goes and you will start to problem solve how to keep at the same tempo.


What factors will affect your ability to swim at the same tempo?

  • Height
  • Wingspan
  • Stroke length
  • Efficiency
  • Skill
  • Core stability

If I am swimming with someone who has a bigger wingspan or is more efficient than me. I can feel myself adjusting my catch, by swimming in a low gear; trying to cover a lot of distance with each stroke to keep up with them. I work at reducing drag and a feeling of heavy pressure on my catch phase.

If I am swimming with someone who is less efficient and/or has a shorter wingspan than me. I can feel my adjustments are different, I need to lighten my catch, apply less pressure, cover less distance per stroke,  in order to sync with my partner. In addition, with this combination, my core stability is challenged, and I need to engage my core stabilisers in order to stay balanced.


Give it a go, and ensure to try out with several swim buddies to get a spectrum of challenges.