Posts Tagged ‘swim skills’

First Strokes Beginner Freestyle

First Strokes Swimming Program will transform how you feel in the water as a novice swimmer.

Program Dates:

Sat 3, 10, 17, 24 Feb; and Sat 3, 10, 17, 24 Mar

8 x 40 min sessions

Program 1:     10.40 – 11.20 am

 

This is a swimming program for the beginner swimmer, who needs to build a more confident relationship with the water, improve their basic swimming skills and movement pattern  awareness.

The program will help you relax and enjoy being in the water. You will work through a set of progressive drills that move towards constructing an easy basic freestyle stroke and be able to confidently swim your first 10m – 25m! You’ll then be ready for Total Immersion Level 1.0 Effortless Endurance program.

Total Immersion™ Level 1.0 Freestyle Program – 1 place left!

Sunday 27 August, 2017, 10 am - 5 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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First Strokes Beginner Program

Saturdays, 11.15 am - 12 pm, 6 x 45 min sessions
     Sat 5, 12, 19, 26 Nov
     Sat 3, 10 Dec

 

This is a swimming program for the beginner swimmer, who needs to build a more confident relationship with the water, improve their basic swimming skills and awareness in water. The program will help you relax and enjoy being in the water. You will work through a set of progressive drills that move you towards constructing an easy freestyle stroke and be able to confidently swim your first 10m – 25m!

First Strokes Swimming Program will transform how you feel in the water as a novice swimmer.

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

Total Immersion 1.0 Freestyle Workshop

Course dates: Saturdays, 1.30 – 3.30 pm, 16, 23, 30 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.

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Effortless Endurance Skill Refresher

Recap, refresh and up skill at this Effortless Endurance refresher.

The foundation skills and drills, covered in the Effortless Endurance program must be practiced regularly in order to improve your swimming skill.

Take this opportunity to check your form and progress, when we

1. Revisit skills and drills based on balance, stability, streamlining and recovery.
2. Integrate whole stroke focal point swimming and skill sequences
3. Check in with your stroke efficiency, and sustainability

Includes follow-up practice session and above water video.

 

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