Description
Advanced Freestyle Workshop: Monday, September 6th, 2010
This intensive supplemental workshop is intended for those who have established an efficiency foundation using a Total Immersion workshop. We’ll review and refine your technique with video analysis, provide personalized focal points for continuing improvement and teach you how to use stroke tempo training for “easy speed” to improve your pace for distances up to and beyond a mile.
SCHEDULE: Our schedule will be as follows (subject to minor revision):
8:00 - 9:00 Check-in, Orientation and Foundational instruction (in the classroom)
9:15 - 11:00 1st underwater videotaping and group instruction in the pool.
11:00 - 12:30 Lunch (please bring a bag lunch) & Classroom workshop with review of video #1
12:45 - 2:30 2nd pool session and video taping
2:45 - 3:45 Classroom workshop/wrap-up and review of video #2
WHAT TO BRING:
For the classroom: Pad and pen for note taking.
For the pool: An extra suit and towel if you want dry ones for the afternoon swim, an extra pair of goggles - just in case. We recommend that male students wear a Speedo-type brief or close-fitting triathlon swim shorts, rather than loose-fitting swim trunks, which can make balance even more of a challenge. Nose-plugs can be very helpful in avoiding distraction in Sweet Spot, in wavy conditions. What about fins? ‘Kicking challenged’ swimmers may find fins helpful in achieving ease, but since we began using the "TI Buddy System" in balance drills, the percentage of those choosing to wear fins has dropped from 30% to under 10% of a typical class. And most students move along pretty nicely, once we advance from balance drills, in which all propulsion comes from the kick, to "Switch" drills, in which core-body rotation provides most of your propulsion.
DIRECTIONS: From Downtown Portland, Allstar Fitness is located just south of I-405 on Barbur Blvd. Follow 5th Ave south through the curves and just to the west of Duniway Track. Allstar Fitness on right just after the track, parking under the building.
LODGING: For those who live beyond a comfortable commute….Downtown lodging includes the Mariott Waterfront, The Nines, and The Hilton. Travellodge located close to the club for a less expensive option. For a complete list of hotels/motels in the area, please check http://hotel-guides.us/ or www.orbitz.com
TRANSFER POLICY: Weekend workshops: If a request to transfer is received 8 days or more prior to the workshop, a $100.00 transfer fee per person will be applied to a future workshop, and the deposit will be credited toward that workshop.
CANCELLATION POLICY: NO REFUND will be issued for cancellations LESS THAN 8 days prior to the scheduled workshop unless a doctor’s note can be provided. For cancellations at least 8 days prior to the scheduled workshop, any monies paid above the $250 deposit will be refunded in full. The $250 deposit per person remains non-refundable, but may be transferred to any future workshop within one year of initial registration.
QUESTIONS: Call 800-609-7946. See you at the pool!
