Last week’s post described the proven principles of swimming faster, using a specific algorithm for speed– if you’re wondering what this looks like in practice, this entry from Terry Laughlin’s 2015 training log models that algorithm in a practice set. Enjoy… and Happy Laps!

This article is an adaptation of an archived TI forum post from Terry Laughlin’s training log on Nov. 5, 2015.

On Tuesday (Nov 3.) I read “The New Yorker” magazine article, WHAT WE THINK ABOUT WHEN WE RUN. In part, it was of “Poverty Creek Journal,” a collection of 51 brief reflections on a year’s worth of runs. The article also included a summary of a study published earlier this year in the International Journal of Sport and Exercise Psychology. Sports psychologists gave clip-on microphones to 10 distance runners and asked them to narrate their thought process during a run.

What did these runners think about?
How hard it was to move at their desired speed: “Come on, keep the stride going, bro.”
How soon they could stop: “Come on, you have enough energy for a mile and a half.”
And, quite often, about how miserable they felt while running.

The researchers summarized: “Pain and discomfort were never far from their thoughts.”

It made me wonder why people carry on with such a masochistic exercise. If they knew how it feels to practice Kaizen Swimming, would they give up running? Or would they run differently–the way it’s taught in ChiRunning?

In any case, the contrast between the runners in this study and the practice I’d done just one day earlier could not be more stark.

Before I describe my practice, I’ll review several principles of TI Fast Forward training methodology:
1.) Always focus on improving your swimming.
2.) Create a feedback loop– either subjective (Focal Points) or objective (Strokes Per Length/SPL, Tempo, Time). If the latter, use two metrics. Tempo+SPL or Tempo+Time or SPL+Time.
3.) To swim faster, design problem-solving exercises that strengthen your ability to hold Stroke Length, while increasing Stroke Rate. We call this the “Algorithm of Swimming Success.”

 Mon 2 Nov Approx. 3500 meters at Hampton Lido, London

Sean Haywood (he was among 27 members of a TI-UK training group who went to Ironman Mallorca the previous month) invited me to swim with him at the Hampton Lido, an outdoor 36-meter pool. We swam from 6:45 to 8:00 AM. Having never swum in a 36m pool, I went in with no idea what my SPL or pace might be. But that’s never a problem. I can “create meaning” in any pool, just by counting strokes during my tune-up, which I swam in the “medium speed” lane.

Swimming with a feather-light catch and barely-there kick, I took 24 strokes the first length, then added one stroke on each of the next three laps–reaching 27 SPL on the 4th. (I later did a calculation and found that the “Green Zone” for my 6-foot height in a 36-meter pool should be between 24 and about 28 strokes.) Then the tune-up effect began to take hold, and I shaved a stroke, bringing me to 26 SPL. I swam continuously for another 10 to 12 minutes, holding 26SPL pretty steadily (except when I overtook another swimmer and sped up to pass).

Feeling ready for a challenge, I moved into the “fast” lane and turned on my Tempo Trainer. It was set to 1.17 sec/stroke. I figured that was as good a place as any to start. I swam 4 lengths (144m) continuously and averaged 27 SPL. Armed with that information, I decided to swim a Tempo Pyramid, slowing tempo by .02 each 100 until my SPL returned to 26–or 104 strokes for the 4-lap swim. I reached that at 1.23– taking 25 strokes on the 1st length, 26 strokes on the 2nd and 3rd, and 27 strokes on the 4th.

Next, I would test how long I could hold this stroke count, while increasing tempo by .01 sec after each 144m rep. With a brief exception, I held this stroke count for 11 reps–to a tempo of 1.13 sec/stroke.

I missed my intended count on only one length, taking 27 instead of 26 strokes on the 2nd lap at 1.15 tempo. Because I was a bit too slow on flip turn and pushoff, I had to rush a bit to synchronize the hand entry of my first stroke to the 4th beep. I knew in that instant that the cost of the momentary lapse would be an extra stroke. This happens commonly because while each stroke must be only .01 faster, each turn must be .05 faster (.01 x 5 beeps from final stroke on one length and first stroke on the next).

I made my approach to the wall a little stronger and somersault a little faster on the next two turns and regained my target stroke count on the final two lengths, then held it for one more rep, at 1.14. At 1.13 I exceeded my target count again and knew I’d reached my limit. I then dropped down to 3-length (98m) reps and held my 26 SPL average (25-26-27 strokes) until I reached 1.09.

At 1.08 my SPL rose again, so I cut another length from my repeats, carrying on with 2-length (72m) repeats, holding 26 SPL to 1.06. Then I cut another length and finished my practice by holding 26 strokes from 1.05 to 1.02 sec/stroke. My final length was 27 strokes at 1.01.

If a researcher had given me a waterproof mic and asked me to record my thoughts between repeats, I’d have said that I was having the time of my life. I spent over an hour focusing on every single stroke–the definition of mindfulness–and consequently remaining completely absorbed.

As I solved the challenge of holding SPL as Tempo increased, I swam almost exactly one second faster on each rep (104 strokes x .01 sec). But the experience of swimming faster was enormously pleasurable. As I progressed through the set, my movement through the water felt better and better–more integrated, more fluent. And the overall effect produced a highly satisfying Flow State. Does it get any better than that?

Take Your Swimming to the Next Level!

Learn the Habits of Mastery and develop expert-level skills with Total Immersion’s 2.0 Freestyle Mastery Complete Self-Coaching Course. Do you love learning, practicing, and swimming the TI Way? Are you excited about attaining personal mastery in the most efficient and exacting skills available in freestyle? Have you mastered the TI Foundations in prior videos or the Effortless Endurance (formerly Ultra Efficient Freestyle) Self-Coaching Course? If yes, the 2.0 Freestyle Mastery Course is for you.

The post Terry’s Practice Log: A Detailed Sample Set of Strategic Speedwork appeared first on Total Immersion.

Photo credit: Bob Fagan and USIA Video

This post was originally published by Terry Laughlin on Mar. 22, 2011.

Like previous practices posted, this is another example of a technique-focused Mindful Swimming Practice. These are similar to a series of classes led by me and other TI Coaches at the Multisport World Expo [in 2011] for some 160 swimmers at MIT. All showed visible and measurable improvement– in some cases improving stroke efficiency by over 30%, in others improving 1500m pace by as much as 6 minutes – in just over an hour.

All attendees expressed enthusiasm for being exposed to a refreshing alternative to uninspiring workout formulas based only on how hard or long. One set of classes was based on thoughtfully choreographed series of Focal Points (Mindful Swimming), the other on using Tempo Trainer and Stroke Count exercises to discover combinations of Stroke Length and Rate to create faster paces with less effort. 

This practice is devoted entirely to increasing sensitivity and awareness of how your hands enter, extend and find a grip.

Warmup/Tuneup 300 “Add Fingers” 
Do a continuous 300 or 12 x 25 or anything in between. Do 2 rounds of the following series:

25 Fist, 25 1-finger, 25 2-fingers, 25 3-fingers, 2×25 Full hand.

Focus: Round 1, concentrate on improving your sense of holding water as ‘grip’ area increases. Round 2, you may count strokes instead. Or both.

Narrow Focus Swim 6 to 8 x 25 of any 3 of the following Focal Points. Practice those you choose in the order given.

• Hang Hands Keep hands relaxed (not stiff) with fingers loosely separated (not closed).
• Mail Slot Cut a ‘slot’ in the water with fingertips. Slip forearm through that slot.
• Bubble-Free Watch for bubbles as you extend. Try to eliminate if you see.
• Light and Lazy Hand should feel weightless as it floats ‘lazily’ forward.
• Wide Tracks After Mail Slot entry, extend your relaxed hand so outside of wrist and elbow bones are wide of your shoulder. Avoid the center.
• VW Beetle Visualize the hood of a VW Bug. Slide your hand across the hood and down to the bumper as you extend.
• Patient At full extension, pause hand for a nanosecond before stroking. Begin pressing back as slowly and gently as possible.

Combined Focus Combine your three focal points as follows:
2 rounds of [3 x 50 (50 of each) + 2 x 75 (25 of each)]
Test your ability to transition smoothly from one focus to another and sense a distinct difference in your stroke as you do.

Extended Focus
Choose favorite Focal Point and swim [4 x 25 + 3 x 50 + 2 x 75 + 1 x 100]
Test your ability to sustain both focus and an improved sensation for a gradually increasing distance or duration.

Optional: Do this set a second time with Tempo Trainer set at a tempo of your choosing. Rather than count SPL, do this to test whether the addition of Tempo beeps aid in maintaining focus.

See closeups of Mail Slot, Bubble Free, Light and Lazy, Wide Tracks, Relaxed Hands from :20 to 1:20 of this video:

The post PRACTICE SET: Guaranteed to Develop “Smarter” Hands and Improve Your Grip on the Water appeared first on Total Immersion.

This post was originally published by Terry Laughlin on Mar. 23, 2011.

This practice is one of a series of sets inspired by the classes we gave at the Multisport World Expo at MIT on March 19. It segues from Tempo Trainer sets designed to help you expand your range of available stroke counts – and discover those best for both endurance and speed — to Stroke Calibration sets designed to hone your internal awareness.

Note: For all Tempo Trainer (TT) sets, allow 3 beeps for pushoff; synch 1st hand entry to 4th beep. Allow one extra beep for turns. Synch 1st hand entry after turn to 5th beep.

Tune-up Swim 50 + [6×25] + 50

• Swim 50. Count total strokes.
• Swim 6 x 25. Odd 25s with index-finger-only extended. Even 25s with “normal” hands.
• Compare SPL (Strokes Per Length) one finger to normal hand. Can you reduce the difference between them?
• Swim 50 as before. Count total strokes. Did count change?

“Discover” Personal Efficiency Range Swim 10 x 25

• Reset TT [Tempo Trainer] each 25: 1.3 – 1.4 – 1.5 – 1.6 – 1.55 – 1.50 – 1.45 – 1.40 – 1.35 – 1.30 sec/stroke
• Use this set to improve efficiency (reduce SPL). As tempo slows, you’ll notice extra time in the stroke. Use the extra tenth of a second time to extend a bit further and be more patient about beginning the stroke. When tempo reaches 1.6 sec/stroke, note how many strokes you saved.
• As tempo increases again, maintain the sense of length and leisure you gained as tempo slowed. Be stingy about giving back the strokes you saved. On final 25, note difference in SPL from lowest count and from start of set. For every stroke saved from beginning of set, your time for 25 is 1.3 second faster.

Sustain SPL for Distance Choose a comfortable tempo (from range above)
Swim [4 X 25 + 3 x 50 + 2 X 75 + 1 X 100]

• Strive to maintain SPL by relaxing as repeat distance increases
• Rest 10 beeps between all swims.
• An outstanding result would be to add no more than 1 stroke to your SPL on the 25s.
• Your most valuable outcome is realization that the most important change to make as distance increases is to deepen focus, not increase exertion. In fact, you need to find a way to relax more. The first 50 of your 100 must be easier than when you only swam 50 yds, in order to maintain SPL/Tempo combination for the full 100.

Faster Tempo
Swim 1 to 2 x 25 each @ 1.20, 1.10, 1.00, 0.90 sec/stroke

• What part of stroke feels hurried? Strive to keep catch leisurely as tempo increases.
• Can you stay smooth, relaxed and quiet as tempo increases?
• One benefit of this exercise is to find the tempo at which your nervous system isn’t adapted. (e.g. If you add one stroke each at 1.2, 1.1 and 1.0, but three strokes at .9, that tells you that tempo is outside your current range.)

Shift Focus
Choose comfortable tempo. Swim 2 to 4 sets of [3×25]. Synch beep to:

• Hand Spear for 25
• Hip Nudge for 25
• Toe-Flick for 25
• Repeat.

How does moving synchronization point from front to rear of body change your awareness of the stroke?

Swim Without Tempo Trainer
The following sets test your internal sense for seamlessly adjusting length and rate to accomplish the tasks described.

Stroke Calibration Swim 2 or more rounds of x [6X25].

• Choose starting SPL from the range of counts you had between 1.2 and 1.5 tempo. Call this “N.” Each round of [6×25] is: “N”, + 1, + 2, + 1, “N”, – 1
• On your first round, you’ll probably have some difficulty estimating length and rate accurately enough to strike the wall in rhythm and at your intended count.
• Your goal for succeeding rounds is to:
  (1) Calibrate better;
  (2) Swim with more awareness;
  (3) Feel slightly faster at each SPL.

Speed Variation Swim 2 or more rounds of [2×25]

• In each round, #1 is Cruise; #2 is Fast.
• Choose any SPL from range in Stroke Calibration set. Your task is to:

1) Swim all 25s at this count.
2) In subsequent rounds increase speed difference without changing SPL.
3) Can you swim both easier/slower AND stronger/faster at same SPL?

AVAILABLE FOR PURCHASE IN THE T.I. STORE:

The Tempo Trainer Pro from Finis “cracks the code” on speed.

The Tempo Trainer lets you choose your speed with mathematical precision. First it gives you the physical ability to choose and improve your speed or pace– and that leads to the psychological sense that you do control that, which is priceless to confidence and motivation.

The post PRACTICE SETS: What’s Your Best Stroke Count? Find Your Ideal Stroke Count Range With This Practice appeared first on Total Immersion.

This week’s post is the final installment in a series of articles we’ve shared this past month on Kaizen Training, all of which have been excerpted from a companion instructional manual that Terry Laughlin created for T.I. workshop attendees, adapted from his 2006 book, “Extraordinary Swimming for Every Body.” Terry’s practical guidance in this manual focuses on how T.I. swimmers can strategically develop a Kaizen (Continuous Improvement) Training approach to their swimming practice in the first several weeks or months– and beyond– following a T.I. workshop (or after learning with T.I. self-teaching tools). In this article, we pick up where we left off in last week’s post on “Effective Swimming,” which described how to develop efficient speed through the practice of stroke counting. Now, we add the element of time to our practice– in these sample “Swimming Golf” practice sets–  to demonstrate how to effectively use the pace clock with our stroke counting to advance your development of smart speed. Enjoy… and Happy Laps! 

 SELECTED EXCERPT FROM:

“KAIZEN SWIMMING: HOW TO MAKE THE MOST OF YOUR TOTAL IMMERSION WORKSHOP” 

PHASE III: EFFECTIVE SWIMMING–  SWIM FOR TIME

Up to now, we’ve ignored the pace clock– something verging on heresy among swimmers and coaches. But we’ve had good reason:  Allowing you to fully develop swimming as an art has readied you to train for it as a sport, with far greater return for your investment of precious time and energy. With stroke count now ingrained as your most important piece of training data, you can then begin using the pace clock to give you another piece of information to cross-reference with your stroke-count numbers. This will give you the complete swimming-improvement picture. This includes “Swimming Golf” and many creative ways of doing time-oriented sets. Here are several examples to get you started:

SWIMMING GOLF

We introduce the pace clock, but use SPL and perceived effort (heart rate) to measure the “cost” of any speed increases. The easiest way to increase speed isn’t more or harder work; it’s by learning to swim any given speed more economically, freeing the energy to go farther or faster. 

Version 1:  On successive 50s, swim the same time but reduce your stroke count. 

Example:

32 total strokes + 50 seconds = a score of 82

31 total strokes + :50 = 81

30 total strokes + :50 = 80

The goal is to repeat the same time on each 50, but to continue subtracting strokes, until you can’t shave any more from your count without sacrificing speed. Solving it will give you valuable “swimming intelligence.”

Version 2:  On successive 50s, maintain stroke count, but descend your time. 

Example:

30 total strokes + :45 = 75

30 total strokes + :44 = 74

30 total strokes + :43 = 73

To improve your score you need to keep exactly the same stroke length, but take each stroke just a bit faster to shave seconds. You’ll be amazed at how quickly a bit more effort can add a lot more strokes. If those strokes don’t translate into enough speed to lower your total score, you know you’ve been wasteful and can take immediate steps to fix the problem. 

VARIATIONS ON SWIM GOLF 

[Editorial Note: If you do not own Fistgloves, swim with closed fists. To learn more about this tool, click HERE.]

• “Play” golf with fistgloves.  How close can you come to our ungloved score? After several rounds with gloves on, do another round without them. Does your score improve over previous ungloved sets after “educating” your hands? If so, lock in the sensations you got.

• How many ways can you score? After you’ve established your “par,” test how many different stroke counts you can swim at a slightly higher score. If your record score is 77, can you swim a constant score of 80 at 30 and 31 and 32 and 33 and 34 strokes? Which feels easiest? 

• Take your Heart Rate or estimate your Perceived Exertion after a good score. A score of 64 with a HR of 120 is much better than a 64 with a HR of 150. 

There you have it– the final practice tool to start on the path toward Kaizen Swimming. Happy Laps!

Advance beyond the basic T.I. skills with this comprehensive guide on pursuing the kaizen path of swimming to the highest levels of swimming mastery: 

Terry Laughlin’s book– Extraordinary Swimming for Every Body– shows you how!

The post Kaizen Training: Cultivate Smart Speed with “Swimming Golf” Sets appeared first on Total Immersion.

Continuing with the series of articles we’ve shared in the last several weeks, this post– “Phase III: Effective Swimming”– is another excerpt from a companion instructional manual that Terry Laughlin created for T.I. workshop attendees, adapted from his 2006 book, “Extraordinary Swimming for Every Body.” Terry’s practical guidance in this manual focuses on how T.I. swimmers can strategically develop a Kaizen Training approach to their swimming practice in the first several weeks or months– and beyond– following a T.I. workshop (or after learning with T.I. self-teaching tools). In this article, Terry breaks down the elements of building smart speed through the practice of stroke counting. Since we know that Stroke Length x Stroke Rate = Velocity (SL x SR= V), stroke counting is an integral practice for learning how to deliberately calibrate one’s swimming speed with awareness and precision. Next week we’ll wrap up the last article in this series, looking at how we can effectively incorporate the pace clock with stroke counting in “Swimming Golf” practice sets. Enjoy… and Happy Laps! 

SELECTED EXCERPT FROM:

“KAIZEN SWIMMING: HOW TO MAKE THE MOST OF YOUR TOTAL IMMERSION WORKSHOP” 

PHASE III: EFFECTIVE SWIMMING– INCREASE MASTERY, DISTANCE, AND SPEED

Your goals in this phase are to be able to increase your awareness, control, and coordination to be able to swim farther and faster with the least additional effort. Your specific training goals are:

(1) Develop the ability to choose any stroke-per-length (SPL) and swim effectively.

(2) Develop the ability to increase your speed, without increasing your SPL and while maintaining a sense of relaxation.

(3) Swim near your “red line” [race pace] with control and gradually raise your red line.

(4) Be able to apply everything you do in practice while racing.

TOOLS

20% Drills– focused on stroke timing, patient catch, and trapping water

20% Mindful Swimming– in drill/swim sets and whole-stroke sets

30% Stroke Counting and “Gears”

20% “Swimming Golf” [this type of practice will be shared next week] or Descending Series

10% Distance Development or Speedplay

PRACTICE TIPS

If you’ve been wondering where in Total Immersion “training” happens– those timed sets on the pack clock that other swimmers seem to rely on exclusively– this is it. But with a crucial distinction: the difference between T.I. training and traditional workouts is that T.I. swimmers focus on relaxation, control, and fluency.

You practice Effective Swimming by getting in the habit of:

(a)  Counting your strokes

(b) Comparing your stroke counts at any distance or speed to the best you’ve done at that distance or speed

(c) CHOOSING your stroke count on any repeat or set

Once you reach this point, you’ll be ahead of 99% of all swimmers in the effectiveness of your training.

The motto: “Never Practice Struggle” will help you answer virtually any question that might arise as you progress from learning new skills, to developing those skills into habits, to building fitness in such a way that it reinforces those skills. Never forget that you can reduce energy waste far easier and faster than you can create energy stores. And that it takes only half as long to learn a skill correctly from the start than to correct a bad habit. So Effective Swimming will produce far more “functional fitness” in far less time than traditional workouts.

Here are the basics for getting started:

STROKE COUNTING: FIND YOUR STROKES PER LENGTH (SPL)

If you’re not doing a drill or mindful swimming, count your strokes– every stroke, every lap. This will give you real-time info on your level of efficiency. How much does your count increase when you swim 50s at 40 seconds, rather than 45 seconds? Or when you swim 100-yard repeats, rather than 50s? With than information, you can then begin setting efficiency goals for every length of practice. Those goals are not strictly about taking fewer strokes. They can also include:

1. Reducing the increase that occurs when you swim faster.

2. Reducing the increase that occurs when you swim farther.

One caveat is that you’ll probably find it challenging to keep track of your stroke count and concentrate on a Focal Point at the same time when you initially begin monitoring SPL and doing SPL exercises. As you start out, separate the two activities and use them to provide information that helps each. However, over time, stroke counting will become almost automatic and you’ll use only a little brainpower to keep track of SPL. Then you’ll be able to concentrate on a Focal Point and track your count at the same time. 

HOLD YOUR SPL FARTHER

Once you have awareness of your stroke count range, you can begin to use that knowledge by doing sets that increase your ability to maintain a longer stroke for a greater distance, and develop your aerobic capacity at the same time. You do this with moderate distance repeats (50 to 300 yds/m) in sets of 1000 to 1500 yds/m in an orderly distance-building, efficiency-maintaining progression. Start with shorter repeats at a moderately challenging stroke count, then increase the repeat distance while maintaining the stroke count. When you’ve progressed from 50-yd repeats to 200-300-yd repeats at that stroke count, you can drop your count by one stroke and start the process over again with 50-yd repeats. Your speed on these repeats is less important than a sense of smooth, consistent stroking over longer distances. To train a bit faster, just reduce the repeat distance at the same stroke count for a set– or session– or two. 

CHOOSE YOUR SPL

If you rode your bicycle on a hilly course with only a single gear, your legs would be toast in no time. If you drove your car in only one gear, you’d burn out your engine in a hurry… and limit your speed dramatically. And yet, virtually every swimmer has only one “gear” for swimming– mainly because they swim most of the time with just one stroke count and rate. The next stage of Effective Training is similar to a piano student playing notes, chords, and scales until she becomes deft in striking the right keys every time.

Your next set of exercises is designed to teach you to “play” SPL as easily as a pianist playing scales, and then help you use your developing “gears” to learn how to build speed almost effortlessly. Having established your range of stroke counts (in a 25-yd/m pool, most swimmers should have a range of about four stroke counts; mine ranges from 12-15 SPL), your next goal is to: (1) learn to swim smoothly and effectively at every count in that range; (2) be able to “calibrate” your stroke so you can push off a wall and swim at any count you choose in your range, and (3) increase your speed with far less effort by smoothly increasing your stroke count (and consequently, your rate) to move more freely. 

Here are a few simple exercises you can do to begin that process:

SPL EXERCISE #1

Swim 25+50+75+100. Rest for 3 to 5 yoga breaths after each swim.

Take note of our stroke count on the 25, then without trying to strictly limit your count, just swim at a consistent pace or effort and see what happens to your SPL average on the the other swims. If you took 15 strokes for the 25, how far above 30-45-60 strokes are you on the 50-75-100? Don’t judge yourself; just take note and file the information for future reference.

SPL EXERCISE #2

Swim 100+75+50+25. Rest for 3 to 5 breaths after each swim.

Start with an easy 100. Count your strokes and divide by 4. This number becomes your “N” (benchmark SPL) for the rest of the set. For example, if you took 72 strokes for a 100, your N is 18 SPL (72 divided by 4 lengths). Again, simply note how far below 54-36-18 strokes you are for 75-50-25.

SPL EXERCISE #3

Swim 25+50+75+100.

Repeat Exercise #1, but this time with a specific focal point– e.g. releasing the weight of the head, or slipping through a smaller hole, or swimming more quietly. Just take note of your stroke count; don’t attempt to hit any particular count. This is purely an experiment to see if technique “tweaks” affect your SL, teaching you that you can affect– and ultimately choose your SL.

SPL EXERCISE #4 

Swim 2 rounds of: 25+50+75+100.

1st Round: Swim with Fistgloves.[If you do not own a pair, swim with fists closed.] Just swim at your previous effort, not trying to hit any particular count. How many strokes above your ungloved SPL are?

2nd Round: Remove Fistgloves. [Again, if you do not own a pair, now swim with open hands.] Without trying for a particular count, compare your stroke counts to your previous SPL, to discover how Fistgloves (or closed fists) affect your efficiency.

Next week: The final excerpt in this series of articles on Kaizen Training– Using the pace clock with “Swimming Golf”

Advance beyond the basic T.I. skills with this comprehensive guide on pursuing the kaizen path of swimming to the highest levels of swimming mastery: 

Terry Laughlin’s book– Extraordinary Swimming for Every Body– shows you how!

The post Kaizen Training: Stroke Counting Tips & Practice Sets to Increase Mastery, Distance, and Speed appeared first on Total Immersion.

                                     Terry keeping his head low while breathing to the left

This week’s blog is a look back at a Nov. 2010 post from T.I. founder Terry Laughlin on the ever-popular topic of breathing in freestyle: an essential component of swimming with ease and confidence, no matter the distance. Being able to breathe comfortably is the very foundation of being able to swim comfortably– can’t do anything without air! And yet, this primary skill of swimming mystifies and confounds many swim students because our instinctive human impulses to get to the air (lifting the head up, pushing down on the water with the arm as a “brace” to stay aloft during a breath, etc.) contradict the elements of efficient breathing that characterize T.I. swimming. Terry often remarked that virtually every skill of efficient swimming (as opposed to “survival swimming”) is counter-intuitive and he referred to this dilemma as the “Universal Human Swimming Problem” or “UHSP.” Swimmers who struggle are not outliers, he observed, once writing: “Indeed, swimming poorly–or swimming ‘okay’ without realizing you could be swimming much better–is so common we call it the ‘Universal Human Swimming Problem.’” Fortunately, we can transform our reflexively inefficient “survival swimming” through conscious practice of the counter-intuitive skills of efficient swimming. Learning to breathe in balance is a huge piece of solving the “UHSP” and this article addresses that specific issue, offering insights and practical suggestions for how to develop and refine this crucial skill. Enjoy… and Happy Laps!

Editor’s Note:  The discussion thread Terry mentions below is now archived as a “read-only” thread in the old discussion forum.

November 24, 2010

A focus on Balance shows up virtually every day in one or more threads on the TI Discussion Forum. Today, in a thread titled Back to the Roots, forum member Haschu reported: 

This morning I practiced in a  15-meter hotel pool. I watched Shinji’s video of holding Superman Glide for 12.5 m. I wondered how he could glide such a long distance and tried to match that. So I did SG repeats for about 20 minutes, finally reaching 10, perhaps even 12 m.

Haschu continued: 

After that, I did a few laps of full-stroke breathing to my left, which is my ‘bad’ breathing side. I’m deeper in the water and always lift my head when breathing left. I could never figure out why. I tried to adjust my right spearing arm and other things, but nothing seemed to work. Yet after that extended period of SG [Superman Glide] my mouth was clear of water as I breathed. I find it quite amazing how much benefit one can gain from very ‘basic’ drills like SG and core balance. I can only encourage everybody to use those drills intensively. They make everything else so much easier.

I’m not at all surprised that extending one’s practice of Superman Glide far beyond what most people would consider resulted in finding the solution to a long-term “breathing puzzle.”

Once you’ve practiced T.I. for several years, most of your Kaizen – continuing improvement – opportunities will be rather subtle. You can swim as far as you like. On the whole you feel pretty good when swimming – perhaps even experience “flow states” (aka: feeling “in the zone”) at times.

Yet – because you tirelessly seek small flaws to improve – you find them. Your “symptom”– feeling a bit lower in the water, and that you lift your head slightly when breathing to the left — is clearly balance-related. But it’s difficult to correct because (to quote Sting) every breath you take reinforces the error.

If you analyze a bit, you realize:

1) Lifting your head causes the “sinking feeling”

2) It probably also means that your right hand is “bracing” rather than extend-and-catch

3) All of this happens because you don’t feel as well supported as you roll to your left

Nothing deepens sense-of-support (and emotional security) like Superman Glide. As well, no drill is quite as good at helping you really, really, really release your head. At first just when looking down. It takes greater focus to keep really, really, really releasing your head as you roll to breathe.

“Really, really, really release your head” while breathing

One way to develop this skill is to repeat SG (Superman Glide) until you feel yourself really, really, really releasing your head while gliding.

Then add some strokes and really, really, really release your head while stroking.

Finally, take a few breaths to evaluate whether you’re still really, really, really releasing your head while breathing.  I look for a feeling that the side of my head is floating on a cushion as I breathe.  I don’t mind doing 20 minutes of very short, intensely-focused repeats in pursuit of it.

That kind of practice will often look something like this:
4 x SG (7 to 8 yds)
4 x SG + 3-5 strokes (10-15 yds)
4 x SG + 2-3 breaths (15-18 yds)
4 x SG
4 x SG + 3-5 strokes
4 x SG + 3-5 breaths
4 x SG
4 x SG + 3-5 strokes
4 x SG + 4-6 breaths

As I’ve said previously, just because there’s a convention to make pools 25y/m doesn’t mean we always have to swim that far without stopping. I stop in mid-pool regularly when working on an elusive skill or sensation. As I feel it improve, I  keep adding one more successful cycle at a time.

15m hotel pools are not so good for lap swimming, but they’re perfect for refining subtle skills, as is extended practice of the more basic drills.

Blog Comment– Troubleshooting Question for Terry

Blog reader Craig: I have tried to find this kind of balance for years, but haven’t [gotten it]! I am 6′ 1″ and 165 lbs. so floating is difficult and my legs are very “heavy” in the water. Is this possible for my bodytype? Thanks for all your great info/videos!

Terry: When you say you’re 6-1 and 165 and so floating is difficult I don’t understand, because many elite swimmers have similar body type. Please don’t confuse “balance” with “floating.” The human body is intended to sink to some extent – i.e. only 5% of body mass will typically be above the surface. Balance means to “sink in a horizontal position.” It’s a skill acquired by specific changes in head and limb position and redistribution of body weight.

Craig: I have tried everything to achieve the “Superman glide,” but still end up with my feet about 3 feet under water as soon as my forward speed is lost. If I blow out my air, then I will sink level, but go straight to the bottom of the pool? I can’t find leverage to keep my chest down and legs up? Thanks.

Terry: Mine sink too . . . at some point. Start stroking while you still have a bit of momentum. Start with 3 to 5 strokes and just one thought.

Learn all skills and drills described in this post– and the other elements of efficient freestyle– in our downloadable product: Effortless Endurance Freestyle Complete Self-Coaching Toolkit

The post VIDEO: How Balance Improves Breathing– And A Practice Set for This Skill appeared first on Total Immersion.

Terry demonstrating focal points for the timing of the weight shift, Feb. 2016

This Dec. 2015 photo-illustrated article from T.I. Founder Terry Laughlin is a thorough breakdown of how one can apply several core fundamentals of T.I. technique to a practice session. With great detail, he describes the step-by-step tactical approach of a lesson he conducted with two students. Below, he recounts how he guided his students’ practice with targeted focal points– or “mini skills”– to test how well they could maintain efficiency as they moved from drilling to more seamless whole stroke swimming. Terry’s account of this T.I. practice session with students is an excellent example of how you can integrate foundational technique skills into your own swim practice. Enjoy… and Happy Laps!

December 11, 2015

Two days ago I brought two students, Dmitry and Sergey, to Bard College to guide them through a practice that was 100% focused on increasing efficiency  via improving technique. They had just completed two days of instruction–four 90-minute sessions in the Endless Pool at our Swim Studio. During the final session, they said they’d like to extend their stay and squeeze in one more session.

Both had radically transformed their strokes during the previous two days. But such rapid transformation isn’t always easy to maintain–especially after returning to the very different environment of a lap pool, and to a setting where the pull to resume old routines may be strong. If we did another session in the Endless Pool, I wouldn’t attempt to introduce anything new–only to review and deepen the skills they’d already learned.

But I felt there could be even more value in testing the new skills in the same environment to which they’d be returning.  I proposed we go to Bard College the next morning, where I could guide them through their first post-workshop ‘real world’ practice.  The experience turned out to be as valuable for me as for Sergey and Dmitry.

We began by reviewing the first and most ‘non-negotiable’ skill of efficient swimming: Establishing a neutral–and weightless–head position.  I had them repeat Superman four times. Glide five yards from wall to backstroke flags. Stand for a breather and return.

On the first two reps both were holding the head slightly elevated. I lightly wagged the head to reveal that they were maintaining slight neck tension. On the next two reps, their heads were fully released and aligned with the spine. The visual cue–shown below–is that only a small sliver of the back of the head is visible above the surface.

Ready for the next step: Add a few strokes to test whether they could continue resting their heads on the water. Would I still see that same small sliver of head as they stroked?

We did four reps of Superman plus 4 to 5 non-breathing strokes. I asked them to assess whether their head position felt the same–with same degree of relaxation in neck muscles–after they began stroking. They passed that test, so we advanced to a slightly more demanding skill.

Could they maintain this new skill for a full 25 yards–14 to 17 strokes rather than 4–and while breathing. I instructed them to push off in Superman, establish the weightless head sensation, take four non-breathing strokes, then breathe bilaterally the rest of the way. Could they maintain a neutral, weightless head while breathing–as shown below?

Sergey succeeded. Dmitry lifted his head while breathing. I asked him to tune into the feeling of having the head rest on the surface during the non-breathing strokes, then check whether he felt the same sensation as he breathed. While he didn’t fully correct this error, it was valuable information to identify this as a problem to be solved in practices that followed. I made a mental note to finish the practice by having Dmitry review the TI “Nod” drill–shown below–which can correct head-lifting in as little as 10 minutes.

Nodding to the left

Following the same sequence, we cycled through several foundational mini-skills. For each cycle, choose ONE Focal Point or Mini-Skill while doing the following:

1. Do several reps of a standing rehearsal or drill–depending on the skill.
2. Swim several short reps, transitioning seamlessly from the drill to 4 to 5 non-breathing strokes.
3. Swim 4 to 8 x 25 to test the durability of the new mini-skill with more strokes and while breathing.

The second cycle was most instructive for all three of us. In our first cycle, I’d observed that  both Sergey and Dmitry looked a bit tight, and uncertain, during Recovery. To address this, I instructed them to lightly Paint a Line on the surface with fingertips (hanging from a Rag Doll arm).

First they rehearsed Rag Doll/Paint a Line– as shown below.

Rehearsal: Paint A Line and Rag Doll with right arm

Then they tested their ability to do it while stroking. It should look like this:

In this case, it was Dmitry who succeeded. Sergey’s hand was a bit too close to his body–increasing tension in his shoulder. It was also several inches off the water– an occasion for energy waste, especially when multiplied by the thousands of strokes he would take in a triathlon or open water swim.

A much more important revelation was the keen degree of attention required for new skills that call on fine motor coordination–requiring the cooperation of multiple small muscles. This was an opportunity for a critical takeaway about the Skill of Focus.

Just as with motor skills, one must begin developing mental skills with relatively undemanding tasks. E.G. For just 4 to 5 strokes, can you lightly trace a wide straight line on the surface with fingertips. There’s no point in going farther–either a more complex skill, or swimming a greater distance–until you succeed at this.

To develop the ability to perform complex skills, one must first achieve consistency–and a degree of effortlessness–in a series of much simpler mini-skills.

To acquire the capacity for laser-sharp and unwavering focus– e.g. to remain calmly observant in a chaotic-seeming environment like the start of a triathlon swim– one must first be able to concentrate on doing one simple thing for 25 yards or even less in a quiet pool.

During our practice I was able to not only make corrections to form, but also to leave a much larger lesson: Your goal on each rep is not only to improve a motor skill; it’s to strengthen your capacity to hold one thought.

By the way, my own swimming received a striking benefit. When I wasn’t observing, I swam behind Dmitry and Sergey, practicing the same skills and testing my own focus. (I [passed that test–a result of tireless practice.)

At the beginning I took 13 strokes for 25 yards. Then my count improved to 12 strokes. And a few times I crossed the pool in 11 strokes. Before we got out I had to test this efficiency on a continuous 50.

First 25, 12 strokes. Flip turn and pushoff. 2nd 25, 12 strokes for a total of 24 strokes for 50 yards.

I hadn’t swum 50 yards in fewer than 25 strokes in several years. I was so pleased I immediately swam another to see if I could repeat it. Voila, I did.

Very happy laps indeed.

All skills and Focal Points mentioned in this post are shown and described in the downloadable Effortless Endurance Freestyle Complete Self-Coaching Toolkit. 

The post HOW TO PRACTICE: Terry’s “Mini-Skill” Focal Point Progression from Drills to Whole Stroke Swimming appeared first on Total Immersion.

FROM THE ARCHIVES : This practice set from Terry is one that he posted on the T.I. discussion forum on 3/22/11, following a clinic at the Multisport World Expo. He wrote:

“Saturday Mar. 19 [2011], at the Multisport World Expo at MIT in Cambridge, MA, we offered 75-minute classes in Endurance Skills. These focused on whole-stroke repeats with Focal Points designed to improve Balance and Streamline. During the final 20 minutes, we used Tempo Trainers to consolidate the new thoughts and skills. Here’s a practice based on what we did at those classes. If you do this practice, please post any insights or improvements that result.”

To view Terry’s original forum thread, and the ensuing online discussion that followed his post of this practice, click HERE. And feel free to post any observations in the comments below, after you’ve had a chance to try this practice yourself.

Enjoy– and as Terry always said, “Happy Laps!”

(Archival photo: Terry coaching a T.I. clinic in Coral Springs, FL, circa 2008)

Total Immersion Mindful Swimming Practice

Mindful Swimming Practice has a dual purpose:

1) Train your body. Focus on an aspect of stroke improvement that allows you to sense and measure improvement with some ease. Repeat a narrowly focused technique enough times to leave an imprint on muscle memory.

2) Train your brain. Practice holding one specific thought. If you notice your thoughts have wandered, bring them back. At the end of each set, evaluate how well you’ve maintained focus, just as much as you evaluate how you’ve changed your stroke. Improving focus will have longer-lasting and more expansive benefits than improving your stroke.

Tune-up

Swim 50 yards. Count strokes.

Swim 6 x 25. Odd 25s with index-finger-only extended. Even 25s with ‘normal’ hands.

Compare SPL (Strokes Per Length) one finger to normal hand. Can you reduce the difference between them?

Swim 50 yards as before. Count strokes. Did 50-yd count change?

Balance/Relaxation Focus

Swim 4 to 8 x 25 with this focus:

Hang Your Head Feel head hanging – weightless – between shoulders. Focus only on keeping a sense of a weightless head and relaxed neck & shoulder muscles.

Swim 4 to 8 x 25 with this focus:

Weightless “Lazy” Arm Feel your arm float forward as if cushioned. How slowly can you extend? Notice if fingers are tense or relaxed. Look for– and eliminate– bubbles.
Swim 3 to 5 x 50 [25 Hang your Head + 25 Weightless Lazy Arm]

Streamline/Swim Taller Focus

Swim 4 to 8 x 25 with this focus:

Swim Slightly Taller Reach a bit farther than usual – as for something barely beyond reach. Don’t strain, but aim to extend reach by a couple of millimeters or nanoseconds.

Swim 4 to 8 x 25 with this focus:

Overlap Slightly increase overlap between hands. Overlap enough that you notice it, but not so much that it feels out-of-rhythm.

Swim 3 to 5 x 50 [25 Swim Taller + 25 Overlap]

Combined Focus

Swim 3 to 5 x 50 [25 Combined Relax Focus + 25 Combined Taller Focus]

Tempo Trainer (TT) Pyramid 

[Note: To learn more about the Tempo Trainer, click HERE]

Swim 10 x 25. Reset TT after each: 1.3 – 1.4 – 1.5 – 1.6 – 1.55 – 1.50 – 1.45 – 1.40 – 1.35 – 1.30

Choose any focus from those above to maintain for the entire set.

The goal of this set is to improve efficiency (reduce SPL) as tempo slows, then be very ‘stingy’ about giving back the strokes you saved, as tempo increases again. As tempo slows, you’ll notice extra time in the stroke. Use this time to extend a bit further (as in Swim Taller focus) and be more patient about beginning the stroke.

Take Note of: (1) SPL at start of set; (2) how many strokes you ‘save’ as tempo slows from 1.3 to 1.6; (3) SPL at finish of set; (4) at which tempo you feel most comfortable.

SPL Maintenance Set (without TT)

Swim 4 x 25 + 3 x 50 + 2 x 75 + 1 x 100.

Goal is to maintain SPL within two strokes of best count from TT Pyramid, as repeat distance increases.

The post Endurance Skills: A Practice Set To Improve Balance, Streamline, and Focus appeared first on Total Immersion.