Posts Tagged ‘swim smarter better faster’

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

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:

Thursdays, 6 pm start, Waverely College

4 weekly sessions, pool and classroom delivery

15, 22, 29 Nov; 6 Dec

Total Immersion™ Ultra Efficient Freestyle – PROGRAM 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! Total Immersion swim programs will leave you with greater skills, a higher swimming IQ and, most important, a specific plan to make ongoing improvements.

Course dates:

Saturdays, 10.45 am start, Waverely College

3 weekly sessions, pool and classroom delivery

Saturday 10, 17, 24 Nov, 2018

Freestyle Whole Stroke Timing and Coordination for Improved Efficiency

Whole stroke timing and coordination in freestyle is where the swimmer should achieve a sense of power and propulsion with ease. It feels awesome, and will increase the enjoyment of your swims 10 fold and more!

Swimmers who call us for help with their strokes are getting the idea that efficiency counts! It’s a bit of swimming buzz word as more and more adults take up swimming as a life long pursuit.

We can coach and help you through a learning progression that will move you towards correct timing and coordination – the route to better swimming.

The results……

  1. Stroke length will begin to reduce to optimal, as efficiency increases.
  2. Effort level will reduce as the swimmer uses inertia, weight shift (gravity) to propel, and moves away from using force and effort to overcome drag. These are challenging concepts to grasp if there’s been decades of swimming with force, effort and trying to get swimming ‘fit’!
  3. The mechanic is scalable, and can be swum at slow tempo’s and quicker tempo’s with obvious changes at higher tempo’s eg. shorter strokes, quicker roll into ‘catch’ position, lighter catch. Hence the swimmer can achieve a sense of swimming fast, rather than hard – a more sustainable, non deteriorating pace.

As humans, 97% of our efforts (horsepower) are lost to drag when we try to move in water. That is a dismal statistic – we are 3 % efficient. Is it any wonder the term ‘swimming fitness’ a bit of a misnomer!! We need encourage the idea of decreasing energy waste instead of increasing energy supply.

 

Here are a few points to observe in the whole stroke timing and coordination  clip, watch how the swimmer…..

  • maintains a long, relaxed lead arm, (under the water); this lead arm, acts as a kind of axel, giving a solid stable platform, on which to establish clean precise moves – there is still ness in the the body
  • starts the stroke from the lead arm catch….. and ends the stroke with the entry to extension – back at the same point, one fluid movement
  • rotates the torso, helped by the lead arm, that allows the ball and socket joint of the shoulder the freedom to work in the same plane (not internal or external rotation stressing the shoulder)
  • does not ‘pull’ passed or beyond the hip, the catch finishes early almost under the body
  • searches for that sweet spot or switch point, where the entering arm and torso shift ‘downwards’, sets the tempo and timing of each stroke

If you enjoyed this video and want to learn more about swimming improvement join the

SWIMLAB – Swim Technique Discussion Group

Total Immersion Level 1.0 Effortless Endurance Program – is it right for me?

The Total Immersion Level 1.0 Effortless Endurance program is our most popular and transformative freestyle program.  It is a stroke building program, that aims to deconstruct and then reconstruct new muscle memory and optimal movement patterns that abide by the laws of physics (of the human body in water).

It helps a wide range of ability from early progressive swimmers able to swim a minimum of 50m before needing to rest, to experienced high skilled open water swimmers looking for improved performance and enjoyment.

We guide the swimmer through stroke analysis, correction and development based on 4 main modules

  • Body balance and Core Stability
  • Streamlining
  • Arm Recovery and Entry
  • Seamless Breathing

One of the primary objectives is to educate swimmers about the positive effects of drag reduction on their swimming efficiency,  and introduce the concept of effortless propulsion through inertia, weight shift and gravitational forces.

The program needs limited ‘fitness’, as it’s skill based, the distance’s swum are short, and in shallow water.

Whether you’re a triathlete or open water swimmer, looking to improve your performance or want to learn more about the benefits of adding swimming to your active lifestyle – the Total Immersion Level 1.0 program is a great choice.

Who is the Effortless Endurance workshop for?

  • You’re a swimmer who wants cutting-edge stroke correction
  • You’re a swimmer who wants to improve your efficiency for more enjoyable and sustainable swimming
  • You’re a triathlete or ocean swimmer who wishes to improve your technical expertise
  • You’re a swimmer looking to learn new drills, enhance skills and challenge your “swimming brain”
  • You’re a recreational swimmer who wants to swim with less effort, for longer distances
  • You want to build on the swim basics and learn how to swim with more confidence and ease

What you will learn in the Effortless Endurance workshop?

  • How to swim with whole body synchronised movements
  • How to balance, stabilise and streamline your body
  • Understand how to utilise ‘weight shift’ to improve propulsion
  • How to practice for biggest gains in swimming efficency
  • A series of drills that directly link to every aspect of your stroke

What will you take away?

  • Know what great swimming looks and feels like
  • Know which aspects of your stroke are going well
  • Know which aspects of your stroke are opportunities for improvement
  • Know what to practice and how to practice for the highest gains
  • Be able to practice independently and understand the next steps in your swimming development

total-immersion-swimlab

inefficient-swimmer

 

 

total-immersion-effortless-endurance

Alex Popov and the Power of Training the Way You Race

Alex-Popov- power-train-race

Alex Popov and the Power of Training the Way You Race

Training the way you race – what a gem! I came across this brilliant swimming article recently on social media. It is a great read, for swimmers and coaches alike. The message is clear, and gives guidance on how swimmers should approach their training sessions –  with focus on flawless technique – if, they want that to carry over to their competitive swims.

As a coach, I am not a fan of using elite and super elite swimmers as models on which to base my own swim coaching tips and technical advice.  Swimlab coaches mostly ‘adult onset’ swimmers, that are relatively ‘late’ starting their swimming journey. Hence their neuromuscular patterns and responses in water, are very different to those who have spent decades and thousands of hours swimming. Consideration of this, and adjustment of technical principles allows far greater progress and success for me as coach.

However this article is not about drilling down on technique – its about the mindset, a principled approach that any swimmer can take on board, and reap the benefits!

Click here to read full article

  • Popov’s efficiency was developed with a relentless focus on technique in training.
  • Placing an emphasis on swimming “slow” but with excellent form and target stroke rates at all times.

“Alex Popov was one of those swimmers who was very cerebral with his swimming in practice. He was always thinking about how to be more efficient, toying with hand placement, angle of elbow during the pull, and so on, all so that he could become a better swimmer.”

This statement reminds me so much of the late Terry Laughlin, founder and head coach at Total Immersion HQ in the US. Relentless in his pursuit to seek to become a better swimmer in every session…. he used to tell us to ensure that we got out of the pool a better swimmer than we got in. Even in one small aspect, a focal point, a drill, a practiced element of the stroke challenged under faster tempo or longer distance…. this for me, is what makes swimming highly engaging, utterly motivational, and a never ending path of mastery, a life long pathway!

So swimmers…..remember

  1. Never give in to mediocre technique
  2. Swim at a pace that allows you to maintain form
  3. Approach ‘speed’ with control and precision – chase ease, not speed and you are more likely to maintain technique
  4. If interval times are too quick for you, and you feel your stroke lack control or the feeling that the wheels are spinning – slow down, drop down a lane.
  5. Stay mentally focussed during your swim.
  6. Regularly count and know your stroke length at various levels of effort (aerobic, threshold, VO2, sprint)

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, 10.45 am start, Waverely College

3 weekly sessions, pool and classroom delivery

Sat 13, 20, 27 October, 2018

What are the key difference’s between Total Immersion Swim programs and traditional / conventional forms of delivery?

What is the difference between  Total Immersion Swim programs and traditional / conventional form of delivery?

Total Immersion ™ methodology drills and skills correct the stroke faults and habits that keep athletes from swimming smoothly without effort. The in-depth progression moves the swimmer towards a stroke the offers continuing possibilities for improvement. Here are some of the key difference’s in how we understand and approach the teaching and learning of swimming.

 

Traditional

Total Immersion

Focus on 2 technique components; kicking and pulling 3 sequential skills: Balance, Streamline and Propulsion
Reinforces survival stroking
via amygdala Creates movement pathways using the cortex – thinking process
Improvement is focused on strengthening arms and legs – kickboards, paddles, buoys Improvement is focused on integrated whole body movement and control (timing and coordination)
Tiring workouts, based on HR zones. effort and work Problem solving practices, based on drag reduction and efficiency
Focusses on separating the body into upper and lower segments aka pull / kick paradigm Develops movement around the spinal axis, separating the body into left/right; coaching swimmers to capture and apply momentum, weight shift and gravity
Generally but not exclusively coaches instruct from the poolside Coaches work in the pool and hands on with the swimmer, live, relevant demo;s and immediate hands on correction.
Use’s video analysis tools for feedback and enhanced learning
 

Assess quality of attention as much as quality of movement

Total Immersion Coaching focusses on the following elements, that ensure success for the swimmer

  1. Cooperate with Gravity– Most swimmers fight gravity trying to stay on top of the water. We teach you to find your natural equilibrium by sinking into weightlessness. Learning to relax into the water breaks the “survival- stroking” cycle, and frees your arms and legs for their best use. Besides, gravity is a powerful natural force; doesn’t it make more sense to use it than fight it?

 

  1. Take the Path of Least Resistance– Once you understand that you must swim through the water — and mindful that water is almost 800 times denser than air — it’s logical to focus more on how well you streamline your body, than how hard you pull and kick. We’ll teach you to shape yourself to cut through the water like a torpedo by alternating a right-side-streamline with a left-side-streamline. Each stroke will move you farther and faster with less effort.

 

  1. Swim with your Body– Traditional thinking about swimming treats the body as having an “arms department” that pulls you forward and a “legs department” that pushes you forward. In TI ™ learn to swim with your whole body, instead of your arms and legs. We’ll teach you to propel with a simple 2-beat kick, relaxed and rhythmic weight shifts, rather than arm-and-leg churning.

 

  1. Breathe Easy – We’ll also teach you about breathing easily as you swim. No more breathlessness, no worries about choking. The air is free, take all you need.

Courtesy of  the late Terry Laughlin CEO and Fonder of Total Immersion Inc.