Description
Total Immersion 2.0: Freestyle Master Class
Philadelphia, PA
Sunday, February 12, 2012, 8 a.m. – 3:30 p.m.
If you’ve taken an introductory TI workshop or some private lessons and had some time to work on your stroke – but you’re feeling a bit stuck, and not sure your swimming is getting better – this workshop is designed for you. It’s fundamentally about how to focus your practices so that you work toward improving every time you get into the water.
We’ll start with detailed individual stroke analysis based on underwater and surface video. What’s working well in your stroke and where do you have opportunities for improvement? Each swimmer will get suggestions for stroke thoughts. We’ll then spend most of the day working on ways to build intelligent, creative practices, challenging your brain in new ways so swimming is always interesting and engaging, every time. We’ll work on:
Balance. Improve lateral stability and activate spinal-stabilizer muscles. Together these increase comfort and control while breathing, maintain velocity during non-propulsive phases of the stroke, and forge a stronger connection between weight shift and propulsion. Streamline. Keep a longer, lower-drag bodyline as you breathe, during recovery and as you increase stroke rate. Control leg-splay and knee-flex to reduce drag, and increase kick-effectiveness. Propulsion. We‟ll teach you to convert Force (horsepower) into Locomotion – by stroking to move your body forward, rather than move your hand back via: (1) Position your extended arm to hold more water, more firmly – while avoiding arm fatigue; and (2) Integrate a 2-Beat Kick with stroke-and-rotation for more power – while avoding leg fatigue.
Breathing. Breathe more comfortably, effectively and rhythmically. Breathe bilaterally and as often as you want without losing efficiency or speed by: (1) Maintain better head-spine alignment; (2) Use weight shift to move to the breath; (3) Hold the water and a streamlined shape as you rotate for a breath.
Location: Fitness Works, 714 Reed St., Philadelphia, PA
Class size limited to six people. Please bring towels and a lock; Speedo or tri-suit recommended for male students.
To register: or for questions, call or email Bill Lang, 215 850-5351, This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
Cost: $250; $225 for two or more people registering together. Please pay by personal check or cash.
