Posts Tagged ‘stroke correction’

Total Immersion™ Level 1.0 Freestyle FULL

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Total Immersion Effortless Endurance Course dates:

 

Saturday 16  and Sunday 17  June, NCIE Redfern

Session 1 Saturday     1.30 – 5.30 pm

Sessions 2 Sunday     10.30 – 2.30 pm

TI Master Coach Iain Walters

 

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.

Total Immersion™ Level 1.0 Freestyle FULL

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Total Immersion Effortless Endurance Course dates:

 

Tuesdays, 6.15 – 7.45 pm, NCIE Redfern

Tues 3, 10, 17, 24 April, 2018

4 x 90 min session, pool and classroom

 

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.

Total Immersion™ Level 1.0 Freestyle Program

Sunday 15 October, 2017, 8.30 am - 5.30 pm. Pool and classroom delivery

 

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.

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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.

 

Total Immersion™ Level 1.0 Freestyle Program

Course dates: Saturday 15 July and Saturday 5 August, 2017.  1 – 4.30pm, NCIE Redfern

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.

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Total Immersion™ Level 1.0 Freestyle Program

One day workshop delivery, pool and classroom

Sunday 26 March, NCIE Redfern, 9.30 am  - 4.30 pm

 

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)

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What a drag! Understanding one of the biggest hurdles in your swimming

 

Swimming drag

Start of the session 1 video analysis shows typical drag force affecting the swimmers progress

Freestyle body position

Swimming analysis video 2 shows the swimmer with improved balance and reduced drag after only 30 minutes

 

Do you want to swim more efficiently, faster or further, but find your stroke too exhausting, unsustainable or deteriorates over time?

Probably the biggest issue for adult learner, improver and even advanced swimmers, in some cases, is the 'drag' effect, created by sinking hips and legs.

  1. Reduce your 'drag' and you will:
  • improve your times
  • improve your swimming efficiency/ decrease the amount of energy needed to complete a swim
  • swim longer distance's without stopping
  • be more likely to stay in your aerobic energy zone
  • increase your stroke length (decrease my strokes per length)

 

2. What causes 'drag'?

The position of your centre of gravity when horizontal - is in your sternum!!!! Think about it! No wonder our back ends sink, with the weight distributed mostly in the torso and legs. But we add to this dilemma with

  • Head position - too high
  • Arm entry position - too high, flat and reaching
  • Rigidity and tension throughout the body, inhibiting fluid relaxed movement patterns
  • Lack of engagement through core stabiliser muscles causing a sagging torso, and hyper extended spine
  • Kick mechanics that include too much flexion at the knee
  • Less that optimal forwards propulsion, relative to the needs of our body mass and weight distribution. If we're not moving our bodies forwards, (only moving our arms through the water),  there is lack of an upthrust force, that gives some lift to the legs. This is often over looked by many coaches.

Optimal propulsion is indicated by your stroke length. If a swimmer has a good stroke length ( optimal SPL )  and is converting a around 60-70% of their wingspan into forward propulsion - I bet you, their legs won't be sinking (assuming correct head and arm entry position). However, a swimmer who is converting under 50% of their wingspan, and exhibiting 'windmilling' arms (high SPL) is more likely to have the challenge of drag. Improve your efficiency and you will reduce your drag!!

 

Get coached this season and learn how to problem solve these fundamental swimming problems. Simple, effective skills and drills that improve your swimming