Zenswitch is a favorite drill for many TI swimmers, because it more closely approximates whole stroke swimming than Skate or Spearswitch.  In fact, I tell my swimmers that Zenswitch "evolves" into whole stroke swimming.  There are really just two things that separate Zenswitch from swimming:

 

  • 1) Using pauses to isolate parts of the stroke.
  • 2) Dragging part of the forearm through the water.

 

The Purpose of Pauses (and How to Eliminate Them)

 

Typically, we pause in the skate position, and again in the "entry" position, with the elbow in front of the head and the forearm dangling. This pause provides the opportunity to examine where we are and what we are about to do.  I like to think of a checklist.  In the skate pause, my checklist might be:  

  • o Am I in my best skate position?
  • o Do I know where I’m going? (swinging the elbow out and forward to the entry position)

 

In the entry position, my checklist might be:

  • o Am I still in my best skate position?
  • o Do I know where my next skate position is? Can I visualize my target?
  • o Do I know how I’m going to get there? (Patient lead hand, smooth weight shift, traction with the pulling arm, etc.)

 

Once I’ve cleared my checklist, I’m ready to move.  As I become more familiar with the positions and movements, it takes less time to clear the checklist.  Eventually, I can clear the checklist before getting to either position, and I can smoothly move through the switches without pausing.

 

Dragging the Forearm

 

When we drag the forearm through the water, we use the water to provide feedback about the recovery.  When the forearm is truly relaxed and dangling like a rag doll, the water shapes the arm, keeping the wrist behind the elbow.  The feeling is that of "releasing water" under the forearm, as opposed to pushing water in front of the forearm.  Also, if we maintain a constant depth of the forearm (feel the waterline at the crook of the elbow) we must swing the elbow out away from the body, rather than bringing it up in a cramped recovery.

 

Practicing Zenswitch with the waterline at the crook of the elbow imprints a relaxed forearm and a wide recovery.  When we bring the forearm a bit higher out of the water, we can test the imprinting we’ve done.  With less water to shape the arm, we have to rely on our habits to ensure a proper recovery. As the arm gets higher and higher, eliminating pauses and keeping a relaxed dangling forearm, the drill becomes whole stroke when the fingertips are dangling millimeters above the surface.

 

Zenswitch Transitions

 

The accompanying video demonstrates one of the ways I like to practice Zenswitch (it’s also demonstrated by Terry Laughlin on the Easy Freestyle DVD).  I’ll first practice several lengths at various "forearm altitudes", gradually bringing the forearm up until I arrive at whole stroke swimming.  Then, I’ll swim two strokes at each of the following positions to bring the drill skills to whole stroke:

  • o Waterline at elbow
  • o Waterline at middle of forearm
  • o Waterline at wrist
  • o Fingertips tickling the surface, finishing with whole stroke

 

This is done without breathing for the first 8 switches, and then I’ll add breathing as I finish the length in whole stroke.

Notice that the recovering arm looks very similar in each stroke, only that the elbow is higher.