This post was previously published by Terry Laughlin on Apr. 12, 2011. The forum post mentioned is archived.

Few swimmers really pay attention. Opening – or closing – your eyes can change everything.

John shared an exciting discovery about breathing on the TI Discussion Forum:

I’m a bit reluctant to admit it took me a year to come to this insight, but perhaps it will help others. I’ve always struggled to find the right head position for breathing. Sometimes I feel I need to nearly submerge my head to feel balanced, but in that position I feel I can’t get air. I had an ‘aha’ moment last week, when I finally noticed that I close my eyes while breathing.  I began to consciously keep my eyes focused through the breath and it has made a world of difference. Now I can see precisely how far to rotate, when to inhale and when to stop. With my eyes closed, I would turn my head too far, lose balance and then need to recover.

Now, as I rotate toward air, I see the tint of the water change, watch one goggle clear the surface, begin inhaling and close my mouth just as the water closes over it. Suddenly I feel as if I have far more time to breathe and I stay better aligned and balanced. With eyes closed, I didn’t know what I was missing. Too bad it took me a year to figure out. Doh!

John, congratulations, on your invaluable insight – which came over 30 years quicker than it did to me! I can precisely recall the day I had a similar discovery. I was swimming at Lake Minnewaska on Labor Day weekend around 2003. It was chilly – about 54 degrees – and raining steadily. My friend Dave Barra and I were the only two people swimming.

After we’d been swimming about 10 minutes, looking for diversion, I began “scanning” with my eyes as I rotated to breathe. First I noticed that the underside of the surface was dimpled by the rain and found that almost mesmerizing.  Then I kept my gaze keen as my eyes and mouth broke the surface. Like you, I immediately realized this helped me sharpen the timing of the breath and make small adjustments to head position. That has stayed with me ever since.

While your insight will be of value to many, I think you also make a larger point  — The Value of Being Observant.  Paying attention, and consequently noticing things that usually escape your attention is relatively rare among swimmers. This is a result of the common focus on yardage totals, repeat times, intervals, etc. Tuning out to get through it also results when workouts are tedious or lack a clear purpose beyond “getting the yards in.” The fact that it took me 30 years to notice what you noticed after one year is evidence of how pervasive inattention can be.

Be Observant is just another way of saying Swim Mindfully.

And here’s the flip side to your discovery of the value of keeping your eyes open. Have you ever noticed yourself closing your eyes when trying to intensify your focus, usually on a subtle or elusive aspect of technique?

After I began swimming more mindfully, I noticed that during moments of especially keen focus I would instinctively close my eyes. It’s well known that people who lose their sight become far more attuned to sound and feel. For the rest of us, taking away visual input has the effect of making your sense of feel a lot keener. In water — which is literally a sea of sensation — anything that sharpens kinesthetic awareness is invaluable. You can experiment with brief periods of swimming with your eyes closed (when it’s safe to do so) to heighten your sensitivity to sensory input and increase your awareness of the subtleties in your stroke, including how you breathe.

In a previous post on breathing, I also wrote that many people have found it much easier to breathe when they realized they could both inhale and exhale just enough air, and didn’t need to either fill or empty their lungs. The point is really to notice things you may have ignored before. 

To learn more in-depth detail about the breathing mechanics of efficient swimming, check out our video “O2 in H2O: A Self Help Course on Breathing in Swimming”– available as a digital download or on dvd.
Nothing is more essential to a swimmer than air. Yet few swimmers truly understand how to breathe efficiently… not just to get air, but to integrate breathing seamlessly with the stroke. Breathing is sometimes viewed as a liability or inconvenience, but when you do it right, breathing can actually make your stroke better. This video shows you how, using water bowl exercises, shallow water exercises, skills in drills, and whole stroke breathing skills. Detailed studies with focal points for practice cover these three major strokes: Freestyle, Breaststroke, and Butterfly.

The post Sharpen Your Breathing Skills: Open– Or Close– Your Eyes To Heighten Awareness appeared first on Total Immersion.

The following guest post by TI Master Coach Gary Fahey was originally published on Mar. 16, 2014. 

A blog post discussing kick strategies landed in my inbox a couple of weeks ago, much of it advocating a six-beat kick (6BK) for all but the most skilled of swimmers.

While I disagree with this premise and the example presented through the .gif in that blog post, I agree with the writer that long distance and open water swimmers should use their legs primarily for stability rather than propulsion. The energy cost of propulsive kicking is simply unsustainable.

Total Immersion advocates for increasing speed through smarter choices rather than greater effort. Among the most fundamental of those choices is to improve core stabilization—which is a critical foundation for a mastering 2-Beat Kick (2BK) skill.

One adjustment, I suggest to my swimmers is to experiment with the depth of the extended arm.  When they do, they learn that a very shallow extension causes the legs to sink.  But so does reaching too deep.

Reaching too deep breaks the body line where arm and torso connect. Picture a see-saw plank with a collapsible hinge: applying pressure at one end would not exert any influence at the other end.  But when you open that hinge to establish a single, structurally sound plank, then adjustments at one end affect what happens at the other.

Sinking legs can be counter balanced by finding the optimal angle or depth at which to ‘spear’ your arm forward. Spearing 12 to 15 inches below the surface tends to shape the body into a balanced, stable and sleek line. Adding a moderate forward stretch (eliminating laxity) will bring tone to the core, strengthening the connection between front and rear.

In the blog post, the coach suggested the swimmer had improperly matched a 2-beat kick to his overall mechanics, which explains the dropped legs. His suggested fix was a 6BK.

This misdiagnoses the problem and offers an energy-wasting solution.

My view: By extending too deep, the swimmer breaks the connection from extended hand in front through legs at the rear. Like the plank with a broken-hinge, balancing forces in front cannot act upon the rear.

If he ‘speared’ a few inches shallower (which would also direct more energy forward) he would increase structural integrity in his aquatic posture and bring his legs into balance.

Once he corrects his balance problem, the 2BK would not only be an appropriate match for his swimming style, he could likely scale back on his current degree of knee bend and further reduce drag. More stability = lower energy cost.

Compare the red lines in the still frame image at top (taken from the other writer’s post) to the  image from TI Coach Shinji Takeuchi’s top-ranked YouTube video.  Shinji extends to a shallower end point, which draws his body into a sleek line. His legs draft cleanly behind him and the energy cost of his 2BK approaches zero.

This illustrates a simple solution to sinking legs—one which results in kicking less, not more.

Besides this misdiagnosis, this blog post also drew a distinction between two styles of 2BK.  TI advocates the Shinji 2-beat kick  which connects the kick downbeat to the spearing arm.

The other writer advocates a style used by very high tempo swimmers like Brooke Bennett in this clip  in which the downbeat of the kick connects to the catch phase of the stroke.

The high tempo 2BK style is an extremely challenging configuration that can be done successfully by high-mileage, experienced swimmers, but is too exhausting and difficult for the vast majority.

The blog writer rejects the efficacy of the TI 2BK, which he calls a “kick-start” that compensates for what he calls “over-gliding.” I think the “kick-start” 2-beat kick is just fine for most purposes, certainly at tempos of 1 stroke per second and up.

There are legitimate pros and cons to selecting any kicking pattern, and not room here to discuss them all.  My primary goal is to show improvement-minded swimmers that they can opt for efficiency rather than effort.

If you want a more effective kick, you can achieve it through balance and stability—a choice that conserves energy rather than wastes it. Most swimmers already do far too much of the latter.

Editorial Note– For a step-by-step breakdown of the mechanics of the 2-beat kick, see this related post:

DEMO: Master the 2-Beat Kick– Connect Your Legs to the Power of Core Rotation for Maximal Speed and Efficiency

Gary Fahey has been a Total Immersion Certified Coach since 1998.  He teaches swimming full time through his Fort Lauderdale-based company, Stroke Doctor Swimming. In 25 years coaching competitive swimmers, he has qualified athletes up to the US Olympic Trials level. Contact Gary at gary@strokedocswim.com

The post Which Kick Is Best for YOU… 2-Beat or 6-Beat? appeared first on Total Immersion.

A version of this article by Terry Laughlin was previously published on ivillage.com in Dec. 2011.

Total Immersion teaches swimming as a practice—in the spirit of yoga and Tai Chi– rather than a workout. The first principle of swimming as a practice is to let go of the usual goal of “Getting to the Other End.” Your new goal is to Be Aware of Every Stroke.  Another word for mindful swimming is intentional swimming. It works best when you target a single, highly specific element in your stroke. The foundation skill of effortless and enjoyable swimming is Balance–or feeling “weightless” in the water. This series of three focal points are designed to improve Balance in the crawl stroke.

Hang Your Head

While stroking “hang” your head– release its weight –until it feels weightless. Neither hold it up, nor press it down; just let it go.  When you release it, concentrate on feeling that it’s cushioned by the water.  Finally, notice if you feel a new relaxation— and maybe freedom of movement —in neck and shoulders.

Float Your Arm Forward . . . Slowly

Next focus intently on the extending arm. Feel the same “cushion” supporting your arm as you extend. Watch for— and eliminate –bubbles in your stroke (looking down, not forward.) Finally, explore how slowly you can float your arm forward . . . and try to extend slightly farther than usual.

Calm Your Legs

Your weightless upper body should help your lower body feel lighter than usual. Take advantage by “calming” and relaxing your legs. Instead of churning them busily and noisily, let them “draft behind” your upper body, in a slipstream. Strive for the easiest, quietest, and most streamlined movement possible.

Practice Tips:

1.) Before practicing the three focal points, swim a few lengths as you usually do. Count your strokes and rate your effort from 1 (Effortless) to 5 (Exhausting).  Repeat this exercise after each focal point to measure how they affect your ease and efficiency.

2.) Practice each focal point by doing a series of learning/familiarizing repeats followed by a series of practicing/memorizing repeats.

• Learning/Familiarizing  Swim a series of short (4 to 6 strokes, or 10 yards or less) repeats. Push off the wall, swim a short distance. Catch your breath and return to where you started. These repeats serve two purposes: (i) to break the habit of feeling obliged to complete every length you start; and (ii) to form a new habit of keen and undistracted attention.  Do at least four of these, but continue as long as you feel yourself discovering new sensations or nuances.

• Practicing/Memorizing Once you feel familiar with the new intention and sensation, swim farther— perhaps one, not more than two, pool lengths. Rest for 3 to 5 cleansing breaths after each. Continue visualizing your modified stroke as you do. Continue swimming the longer repeats as long as they feel as good or better than the shorter ones. If they don’t feel as good, resume shorter repeats to better imprint the new habit. Before progressing to the next focal point, count strokes and rate your effort. How do they compare to your former way of swimming?

This lesson is based entirely on whole-stroke practice. But most new swimmers experience find it much easier to learn Balance by mixing skill drills, like Superman Glide and Skate, with the short whole-stroke repeats described above. The next best thing to learning TI from a Certified Coach is to become your own best coach with the aid of our self-teaching tools.

Transform Your Stroke!

Learn guaranteed skill-builders with our downloadable Total Immersion Effortless Endurance Self Coaching Course! The drills and skills are illustrated in 15 short videos. Guidance on how to learn and practice each drill effectively, illustrated by clear pictures, are contained in the companion Workbook.

The post Your First TI Lesson Is Learning To Be “Weightless” in the Water appeared first on Total Immersion.

This post was originally published by Terry Laughlin on December 14, 2012.

In a post on the TI Discussion Forum forum [from the 2012 archive], Steve asked:

“My practices are limited to 100-meter repeats because I get too winded to swim farther. Though I can swim as much as 2000 meters in a pool session, I still need to stop and rest every 100 meters. How can I swim farther without becoming winded?”

Craig Arnold, a TI enthusiast from the UK replied:

“When swimming a longer distance, why don’t you call it a warm up? That way, you give yourself permission to swim more slowly. Swim with a balance focus, concentrating on a weightless head, then marionette arms, with no splashing or bubbles. When I start out that way, before I know it I’ve swum 1000 meters.”

Craig gives good advice, but his phrase “permission to swim more slowly” is especially powerful. Though I began swimming 47 years ago, it took me over 40 years to give myself permission to swim more slowly.

My good friend Amby Burfoot, the 1968 Boston Marathon champion, long-time editor in chief of Runner’s World for 30 years–and a TI swimmer since turning 60–revealed to me that world-class Kenyan marathoner runners typically warm up for a race at a pace of about 9 minutes per mile—barely more than half their racing speed.

Compared to the Kenyans’ ability to run slowly, I was pretty poor at swimming slowly. At that time, my racing pace for the 1650-yard free was about 1:15 per 100 yards. I realized I never swam at anything remotely close to 2:30 per 100. All of my swimming was in a narrow window between 1:15 and 1:30 per 100. Immediately I decided that henceforth, I would start most practices with up to 10 minutes of swimming at the e-a-s-i-e-s-t pace possible.

The effect was instantaneous. I felt and swam much better in everything that followed. As it happens, my “superslow” pace turned out to be only a few seconds slower. I was amazed how little speed I sacrificed when I went much easier.

Striving to achieve a state of profound relaxation at the start of practice resulted in several surprising benefits:

1. I became hypersensitized to the interaction of my body and the water. I felt as if I was aware of the water at the molecular level.

2. My balance and stability were far better tuned — and I could feel the difference at every faster speed.

3. To swim faster after those initial laps of deep ease, I didn’t have to push the throttle. My pace seemed to pick up effortlessly as I continued.

Within a few months I had swum the 1650 in a pace of 1:12 per 100. Giving myself permission to swim slower made a clear difference in enabling me to swim faster.

Teaching regularly in an Endless Pool, I’ve found it’s a rare student who knows how to swim well . . .  slowly. Students who would finish far behind me in a race cannot keep from crashing into the front of the pool when I set the current at moderate speeds. They find it eye-opening when I turn the current way down and swim in place with impeccable form and no interruption in rhythm.

I explain that there’s a wide spectrum of both power and tempo. The vast majority of swimmers constantly push the upper—or physical–end of the spectrum and ignore the lower—or artful—end. It’s at the lower end where you learn most about how to form a partnership with the water.

3 Specific Ways To Swim Slower

1) Observe your hand speed as you begin your stroke. Allow a moment-of-stillness after you reach full extension, then begin stroking at slowest possible speed and lightest possible pressure.

2) Explore how slowly you can bring your arm forward over the surface, without discontinuity in recovery or instability in balance.

3) If you swim with a Tempo Trainer, turn it down gradually. Can you maintain flow at a tempo of 1.80 strokes per second?

I promise you’ll discover these are exacting skills requiring great focus and great body control. And therefore invaluable to swimming any faster speed.

Find more tips like this in the Ultra-Efficient Freestyle Handbook, a richly-illustrated, easy-to-read 140 page guide to understanding freestyle technique in depth. It comes along with 15 downloadable videos and a learning and practice workbook in our Self-Coaching Toolkit.

The post Permission to Swim Slowly: 3 Ways to Artfully Cultivate Smart Speed appeared first on Total Immersion.

The following article is excerpted from Terry Laughlin’s book “Extraordinary Swimming for Every Body: A Guide To Swimming Better Than You Ever Imagined.”

Unless you have all the air you need, you’ll be too distracted to concentrate on other skills during drill practice or whole stroke swimming. Being mindful of the following will be helpful as you rotate from nose-up to nose-down and back again:

• Don’t Hold Your Breath

Begin exhaling immediately. Exhaling with slow quiet nose bubbles is a good way to regulate your breathing and to avoid inhaling water or choking as you breathe. 

• Relax Into the Water

If you lift your head, it will be harder to get to air. If you keep your head low, it will be easier. And stay relaxed whenever you are rolling up to get air or back down. Moving abruptly in either direction will make your body position less stable.

Rhythmic Breathing

Three tips for fitting a seamless rhythmic breath into your stroke, while maintaining good balance and a patient catch:

• Follow Your Shoulder

As you spear one arm forward, the opposite shoulder moves back. Just follow this shoulder with your chin and the rotational energy of spearing will make it easier to get air.

• Stay Low

Practice this in three ways: (1) Relax into the water as you breathe; (2) Keep the top of your head as close to the surface as possible, while rolling to breathe; (3) Look back slightly over your shoulder as you breathe.

• Stay Tall

Give extra care to keeping the lead hand “patient” as you breathe, stroking only after you inhale. And if you keep your fingers tipped down, your next stroke will be far stronger.

Breathe Two Ways

Alternate-side or bilateral breathing promotes symmetry better than single side breathing. If you breathe only to one side, it’s likely that you’ll veer off the “tracks” in that direction. I try to breathe as often to one side in practice and when racing. Breathing to your unfamiliar side may feel awkward at first, but patient practice will gradually reduce that awkwardness. As well, all the T.I. drills improve symmetry and build a better foundation for efficient bilateral breathing. 

To learn more in-depth detail about the breathing mechanics of efficient swimming, check out our video “O2 in H2O: A Self Help Course on Breathing in Swimming”– available as a digital download or on dvd.
Nothing is more essential to a swimmer than air. Yet few swimmers truly understand how to breathe efficiently… not just to get air, but to integrate breathing seamlessly with the stroke. Breathing is sometimes viewed as a liability or inconvenience, but when you do it right, breathing can actually make your stroke better. This video shows you how, using water bowl exercises, shallow water exercises, skills in drills, and whole stroke breathing skills. Detailed studies with focal points for practice cover these three major strokes: Freestyle, Breaststroke, and Butterfly.

The post Get The Air You Need: A Focal Point Checklist for Breathing appeared first on Total Immersion.

One of the single most common questions that T.I. swimmers ask after first learning the T.I. drill process and technique-focused approach is: “How do I apply what I’ve learned in the drills to my whole stroke practice?” To help guide our students with integrating T.I. skills in the transition to whole stroke practice, we have long provided a companion instructional manual to our workshop attendees. Below is an excerpt from a workshop manual that Terry Laughlin adapted from his 2006 book “Extraordinary Swimming for Every Body,” providing practical suggestions to guide T.I. swimmers through the first several weeks or months following a T.I. workshop. This post highlights a detailed list of freestyle focal points that aims to answer the question of how to transition the skills of T.I. drills to whole stroke swimming– an indispensable aid for both new T.I. swimmers and long-term kaizen learners! Enjoy… and Happy Laps!  

 SELECTED EXCERPT FROM:

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

DEVELOP YOUR STROKE

This phase of practice can last a lifetime for those most committed to Kaizen Swimming, but it should certainly last between one and several years. Your minimum goal is to swim whole stroke with the same degree of balance, ease, and control that you enjoy in the drills. You do that by:

(1) Learning to swim balanced and tall

(2) Learning to breathe rhythmically without interrupting your flow and while keeping a hand extended and anchored

(3) Learning to start each stroke with a “patient hand”– taking time to trap the water with hand/forearm before stroking

(4) Develop “gears” by establishing an SPL (strokes per length) range of three to four 25 yd/m stroke counts (e.g. 14-17 strokes per length, calibrated precisely according to your chosen pace) at which you can swim efficiently… and be able to swim 400-1500 meters without exceeding your SPL range… and to swim sets of shorter repeats (repeats of 25-200 yd/m in sets that last 10-20 min.) in the lower half of your SPL range

PRACTICE TIPS

Following a period of intensive drill practice, you have two priorities: (1) Apply what you’ve learned in drills to whole-stroke and (2) Begin imprinting an economical stroke into muscle memory. The two key ingredients are Drill/Swim Set and Mindful Swimming. Earlier in this practice guide Coach Brian Van de Krol gave great guidance on Drill/Swim sets. [Those particular drill/swim sets will be shared in a separate blog post in the coming weeks.] Basically, take what feels good in the drill and make it feel the same while swimming whole stroke. At first, it might take you 75 yds of a drill to get a clear idea of the sensation you’re trying to replicate, and you might be able to “hold that feeling” for only 25 yds of swimming. With time, that mix should become 50 yds drill and 50 whole stroke, then 25 drill and 75 whole stroke. Prioritize clarity by having a specific focus at all times and keeping that focus from drill to whole stroke. For example, if you practice Skating with a focus on establishing “wide tracks,” then focus on following those wide tracks in whole stroke.

When you increase your whole-stroke practice, it’s best to simplify your task and heighten your focus with Mindful Swimming. Pages 115-127 of “Extraordinary Swimming for Every Body” [available for purchase– follow this link to the T.I .Store] provide a detailed context for all Freestyle Focal Points. Here is a consolidated list to begin your freestyle practice. 

FOR BALANCE

• Completely release the weight of your head to the water
• Imagine a laser beam coming from your head-spine line– keep it pointed forward
• Feel that the back of your neck is lengthened
• Hang your extended hand– keep fingers below wrist and wrist below elbow

FOR LATERAL STABILITY

• Keep extended lead hand outside of shoulder
• Follow “Wide Tracks” with recovery and extension
• Rotate only enough for shoulder to clear the water

FOR LONG, SLEEK BODYLINES

• Spear hand forward to a target located in Skating and reinforced in Switch drills
• Line up your body to follow your spearing hand down the track
• Keep legs inside the “shadow” or slipstream of your body
• Always have a hand forward of your head

FOR RECOVERY AND ENTRY

• Ear Hops– Hop fingers over an imaginary bar coming from your ear, then into the water
• Marionette Arms– Hang hand/forearm from your shoulder like a marionette or rag doll
• Mail Slot– On entry, slip hand and forearm through a visualized mail slot forward of your shoulder
• Soft Hand– Entering hand should be relaxed enough that fingers separate loosely

HOLD YOUR PLACE

• Enter fingers opposite the elbow of extended hand
• Pause hand– fingers down– for a brief moment before stroke
• Trap the water behind hand/forearm before stroking
• Hold– don’t pull– as best you can

PROPEL EFFORTLESSLY WITH YOUR CORE

• Spear your entering hand past your grip
• Spear your hand through the target established in Skating and Switch drills
• Drive down the high hip as you spear
• Count strokes with hip drives instead of hand entries
• Drive opposite foot as you spear your hand
• Finish each stroke to the front

BREATHING

• Bubble out immediately and continuously after inhale
• Blow out the final 20% more forcefully as you roll to air
• Use the spearing hand to take you to air
• Follow shoulder back with your chin and look past your shoulder
• Keep the top of your head down, aligned with spine
• Get taller as you roll to breathe; stay taller as you return face-down

KICKING

• Legs should be as passive as possible (if you came to workshop with “busy” legs)
• Keep kick as small and “neat” as possible
• Try to close feet briefly as you spear
•  Kick from “gut” and top of legs– don’t feel it in your thighs
• Synchronize left foot drive with right hand spear and vice-versa

AND FINALLY

• Do everything as quietly as possible– drilling, swimming, increasing speed or cadence
• Never Practice Struggle

If you’re counting, that makes 38 different focal points– but it’s not an exhaustive list. I’ve used every one of these, some for hundreds of thousands of strokes, others for tens of thousands. All have contributed something meaningful to my efficiency. I never take a stroke– in training or racing– without thinking about one of them. Each focal point works on a particular part of the stroke. And each lap you consciously focus on, for example, slipping your arm into a mail slot, faintly imprints a new groove in your nervous system. After 5 or 10 minutes thinking only about that, it will feel a bit more natural and improve the chances that you’ll continue doing it when you’re thinking about something else. 

Through practice, you’ll narrow the list to a few particular favorites. Once you do, you might note those on an index card and laminate, or put it in a Ziploc baggie and take it to the pool with you. Put it at the end of your lane, and then do several 25s of each “cue” on the card. Take enough time between reps to catch your breath and think about how you feel. As they become easier, progress to 4 x 50 of each cue. Then, 4 x 75. The level of focus required to do these and groove them into your nervous system makes the time fly, so enjoy this exercise in Mindful Swimming, while you build efficiency and fitness.

The post PRACTICE CUES: Kaizen Focal Point Checklist For Transition From Drills to Whole Stroke Swimming 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.