TI Effortless Endurance & Smart Speed Freestyle Workshop:
San Francisco/San Mateo, CA - August 1-2, 2020

LOCATIONCollege of San Mateo, 1700 W. Hillsdale Blvd, San Mateo, CA, 94112. 
                     NOTE: Please park in the Beethoven lot across from the Health and Wellness Center
                     The pool is a comfortable 86-88 degrees, perfect for detailed instruction and filming

TUITION: $495.00/person, $445.00/person if 2-3 register & pay together. 
                 Returning Students can choose Sunday only (refresher) "Smart Speed"
                 Discounts available for SVTC. SFTC, and GGTC, other groups are welcome to inquire for team sponsorships. 

PAYMENT: Credit Card


CONTACT: For more information please contact TI Master Coach Stuart McDougal , 818-406-4213, info@mindbodyandswim.com.

DESCRIPTION: This clinic is appropriate for any ability level with a reasonable level of comfort in the water. We often have newer swimmers learning at the same time as veteran triathletes improve their speed and efficiency, and the TI foundation allows all swimmers to progress together. 

LEVEL 1 - EFFORTLESS ENDURANCE - For the TI foundation- drills and skills to correct all of the stroke faults and habits that keep athletes from swimming smoothly without effort. We’ll get and in-depth progression towards a stroke the offers continuing possibilities for improvement, and move through skill work to finish the day finding efficient, effortless stroke segments. You'll learn:

      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?

       2. 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 than how 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.

       3. 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 Fishlike Freestyle, you 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.

      4. 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.

LEVEL 2 - SMART SPEED - We’ll  Transform your freestyle. Develop a stroke that is faster, easier, and more efficient for the long haul. Swim faster with smarter choices, instead of greater effort. You'll learn:

1. Swimming ‘Gears’, Learn your own best swimming gears . . . like those on a bicycle.  Change speeds simply by adding a stroke to your count. Discover your best range of 3 stroke counts for this skill, and practice using them with expert guidance.

2. The Magic of Tempo A Tempo Trainer is an improvement-minded swimmer’s best friend. Use it to make striking gains in efficiency--then convert that efficiency into more speed. Sometimes in 15 minutes or less and with an ease that will surprise you.

3. The Math of Speed The equation Stroke Length x Stroke Rate (SL x SR) is the only exact and guaranteed predictor of how fast you’ll swim. Learn simple exercises and formulas for creating and solving speed problems. Also learn the combination of SPL+Tempo that precisely matches your present level of skill and fitness.

SCHEDULE: Our schedule will be as follows (subject to minor revision):
*** Please note this workshop will be held outdoors ***

09:30 am - 10:30 am - Orientation, dry land rehearsals
10:30 am - 12:30 pm - Pool session 1 - first above/below surface filming, group instruction
12:30 pm - 01:30 pm - Lunch
01:30 pm - 02:30 pm - Classroom instruction, video review, dry land rehearsals
02:30 pm - 04:30 pm - Pool session 2 - group instruction, above/below surface filming

07:30 am - 08:30 am - Session 2 video review 
08:30 am - 10:00 am - Pool session 3 - group instruction, above/below surface filming
10:30 am - 12:00 pm - Video review and Q&A in classroom (working lunch)
12:00 pm - 01:30 pm - Pool session 4 - group instruction, above/below surface filming
01:30 pm - 02:30 pm - Classroom wrap-up and final video review

For the classroom: Medical Release form & Easy Freestyle Users Guide sent to you on registration
For the pool: An extra suit & towel if you want dry ones for the afternoon swim, an extra pair of goggles – mirrored goggles are best, but tinted would be good, too. Waterproof sun block, rash guard or sun shirt (if you burn easily), SPF lip protection. 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.

For cancellations at least 8 days prior to the scheduled workshop, a 50% refund can be provided or a transfer to a later workshop with MBS is available. Cancellations within 8 days can be transferred to another person but not refunded.  No refund will be issued for cancellations less 8 days prior to the scheduled workshop.