Posts Tagged ‘Freestyle stroke correction’

Total Immersion™ Ultra Efficient Freestyle

total-immersion-swimming

Total Immersion Ultra Efficient Freestyle program will transform your swimming technique and develop an efficient sustainable freestyle.  A freestyle program for swimmers who want to correct their stroke for better efficiency and performance. Learn how to balance, streamline and propel the smart way!  TI programs will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

 

Course dates:

Saturdays, 9, 16, 23 February 2019

Waverely College

3 weekly sessions, pool and classroom delivery

 

All NSW courses include above and below water filming and analysis, hands on coaching from in the water (not poolside), Total Immersion publication, full email or call support throughout the duration of program, weekly practice sessions and post session guidance.

Plus: 1 x Complimentary Total Immersion Practice session (summer only)

Total Immersion™ Ultra Efficient Freestyle

total-immersion-swimming

Total Immersion Ultra Efficient Freestyle program will transform your swimming technique and develop an efficient sustainable freestyle.  A freestyle program for swimmers who want to correct their stroke for better efficiency and performance. Learn how to balance, streamline and propel the smart way!  TI programs will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

Course dates:

Both days are pool and classroom delivery

Saturday 19 January 2019 1 pm – 5.30 pm, and

Sunday 20 January 10.30 am – 3pm 2019

Total Immersion™ Ultra Efficient Freestyle – FULL

total-immersion-swimming

Total Immersion Ultra Efficient Freestyle program will transform your swimming technique and develop an efficient sustainable freestyle. A freestyle program for swimmers who want to correct their stroke for better efficiency and performance. Learn how to balance, streamline and propel the smart way! TI programs will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

Course dates:

Thursdays, 6 pm start, Waverely College
4 weekly sessions, pool and classroom delivery
10, 17, 24, 31 January, 2019

Total Immersion™ Ultra Efficient Freestyle – FULL

total-immersion-swimming

Total Immersion Ultra Efficient Freestyle program will transform your swimming technique and develop an efficient sustainable freestyle. A freestyle program for swimmers who want to correct their stroke for better efficiency and performance. Learn how to balance, streamline and propel the smart way! TI programs will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

Course dates:

Saturdays, 5, 12, 19 January, 2019
Waverely College
3 weekly sessions, pool and classroom delivery
10.45 am start

All NSW courses include above and below water filming and analysis, hands on coaching from in the water (not poolside), Total Immersion publication, full email or call support throughout the duration of program, weekly practice sessions and post session guidance.
Plus: 1 x Complimentary Total Immersion Practice session (summer only)

Swim Bootcamp

adult-swim-fit

Our new Swim Bootcamps are a huge success!

  • One stop shop for a stroke tune up and swim fitness boost!
  • Need direction and focus to get your swimming mojo back?
  • Coming back after injury or a long break from swimming?
  • A great compliment to your land based fitness activities

 

Thursdays 3, 10, 17, 24 January 2019

7 am – 8 am

Waverely College

$179 incl GST

(10% discount for previous Total Immersion Swim program participants)

Practice leads to Improvement!

Total Immersion Swim Skill Practice

Practice leads to improvement if the practice environment is conducive learning and embedding new muscle memory.  The video clip below shows one of our Total Immersion Ultra Efficient Freestyle groups practicing their skills that were set for homework!

Over this 3 week TI Level 1.0 program, swimmers are given a progressive sequence of skills and drills, based on the TI Balance, Streamline, Propel model.

 

In the previous week to this video clip, we had gone through the focal points for recovery arm mechanics, and whole stroke timing. Participants were given clear practice goals for the week and came back to impress the Coach.

 

 

Practice Tips for you! 

  1. Practice over short distance’s
  2. Keep effort level low
  3. Keep the pace slow
  4. Take breathing out of the equation, add it in later
  5. Do not practice struggle, stand up, refresh your focus, and start again

Dry Land Swim Practice for Freestyle Arm Recovery

dry-land-freestyle-arm-recovery

Dry Land swim practice’s are a great way to improve your swimming skills and knowledge.

Using either horizontal, vertical or ‘leaning’ position the swimmer is able to practice on a solid, stable surface, rather than in the unstable environment of the water.

 

Benefits of Dry Land Swim Practice

 

  1. The movement can be carried out very slowly, which is important for corrective work, and embedding new movement patterns.

 

  1. The swimmer is often able to ‘see’ what they are doing; using a mirror is ideal for this purpose.

 

  1. The swimmer can feel the correct muscle engagement, and trajectory of the arm or body part throughout the movement.

 

As a Total Immersion ™ swim coach, we utilise either standing, lying or ‘leaning position’, to introduce and develop new skills, drills, and sequences, especially through the cognitive phase of skill development.

 

In this particular example of Freestyle Arm Recovery movement in lying position, we look to ensure the following

 

  • Top leg falls forward to support the body in and angled / rotated position

 

  • Observe how the leg acts as a stop point here, showing the swimmer where to stop the pull, and start recovery. A crucial transition that needs to be smooth and fluid, with absolutely NO stop point. The swimmer cannot pull beyond, or passed the hip causing shoulder impingement, or move behind the frontal plane of the scapular

 

  • Elbow moves away from the body, not up, backwards or behind – staying in the frontal plane of the scapular range. Again, limiting the possibility of impingement, which can stress the joint and be injurious over repetitive movements.

 

  • Elbow is ‘high’ and fingers low, NATURALLY due to rotation, and good balanced body position from head to heels there is no active lifting of the arm up, backwards or away from gravity.

 

  • We ask swimmers to maintain ‘fingers to floor’ contact, this is a great reference point for the swimmer to feel the forwards movement of the arm in recovery, thereby capturing important inertia effect of the moving weight of the arm.

 

  • Observe how the hand position stays in the same plane i.e. back of the hand faces forwards, and palm faces backwards throughout the entire movement. Avoiding internal rotation from the shoulder joint that causes the familiar ‘palm outwards’ appearance.

 

  • The swimmer arrives at the final ‘entry’ position of the movement, poised – they get a chance to feel how the torso rotation is maintained right up to the point of entry. Rather than moving towards flat, as the arm moves forwards in recovery – as we see in many swimmers.

 

Recovery-Arm-Recovery

 

 

Join our Swim Technique Discussion Group on Facebook for more swimming tips and tricks!

 

Total Immersion™ Ultra Efficient Freestyle

total-immersion-swimming

Total Immersion Ultra Efficient Freestyle program will transform your swimming technique and develop an efficient sustainable freestyle.  A freestyle program for swimmers who want to correct their stroke for better efficiency and performance. Learn how to balance, streamline and propel the smart way!  TI programs will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

Course dates:

Tuesdays, 6 pm start, Waverely College

4 weekly sessions, pool and classroom delivery

20, 27 Nov: 4, 11 Dec