Total Immersion Freestyle Drills Cheat Sheet

Swimming

Heart rates:  Warmup: 91 Fat burn: 109  Aerobic endurance: 126 Anaerobic: 144 Max: 181

Drill Name Focus on Practice
1 Basic Balance on your back

Float on back.  Flutter kick gently.

Hide head; water at corner of goggles; make hull shape; press buoy 25 yards
2 Find your sweet spot

Start in Drill 1.  Keeping head up like Drill 1, roll onto side until one arm is dry from shoulder to knuckles.  Kick gently.

Staying very comfortable; Stay tall and slip through hole in water 25 yards on left

25 yards on right

2 Find your sweet spot – Active Balance

Once stable, kick on one side for 3 yoga breaths, then roll to other side and repeat.

Roll without using arms

Pause kicking during roll

25 yards x 2
3 Hand-lead sweet spot

Start in Drill 1 and roll to sweet spot.  Sneak lower arm to full extension until hand is an inch below water surface.  Narrow gap between head and shoulder.  Kick gently.

Create long clean line from fingertips to toes

Lengthen from back of body, not front

Slip through smallest hole in water

Glide silently and effortlessly

25 yards on left

25 yards on right

4 Balance in skating position

Begin in Drill 3.  Swivel head and look directly at bottom, rolling slightly to side to do so.  Pause & check.  Then roll back, passing through and past the sweet spot position to breathe.  Pause in sweet spot for 3 yoga breaths.

After swivel, nose pointed directly at bottom.

Is extended hand directly below head?

Really balanced – gliding past pool tiles.

After rolling back, you must feel comfortable.

Maintain needle shape while breathing.

25 yards on left

25 yards on right

5 Underskate

Begin in Drill 4. After head is looking directly down:

Wipe trailing hand across belly and past jaw until you can see the hand directly under the nose.  Then slide hand back to side and complete Drill 3

Drill 4 focal points

Remain on side as trailing hand travels

Slip through smallest hole in water

25 yards on left

25 yards on right

6 Underswitch

Begin in Drill 5, but as hand passes under nose, keep moving it to full extension while twisting torso and rolling all the way past the sweet spot on the other side.  Take 3 yoga breaths until stable in sweet spot.  Then repeat in other direction

Extended hand points toward pool bottom

Don’t switch until spearing hand passes under nose

Use hip and kick to trigger the switch as hand passes under nose.  Stop kicking until reaching the sweet spot

Use extended hand to “hold on to water”.  Flex the hand and wrist to become an anchor and feel water resistance.  It can describe an S-curve down the centerline of the body

Roll to the other side past the sweet spot, using belly button

When rolling, move arm, head and torso as a unit

Slip through smallest hole in water.  Do the drill quietly without turbulence

Link 1 Link 2

25 yards x 2
7 Double underswitch

Same as Drill 6 but do two switches from one side to the other and back before finishing in sweet spot and taking 3 yoga breaths.

Keep head looking straight down through both switches

Make sure that one hand is always in front of head at all times

Ease off kicking while doing the switches, except to help rotate

25 yards on left

25 yards on right

8 Triple underswitch

Same as Drill 7 but do three switches in a row before finishing in sweet spot and taking 3 yoga breaths.

Same as Drill 7 25 yards x 2
9 Zipperskate

Begin in Drill 4.  After head is looking directly down:

Leading with the elbow, drag your hand slowly along your side, as if pulling up a zipper.    Continue leading with elbow with hand trailing until elbow and hand are alongside ear.  Pause, check that shoulders are still stacked.  Slide hand back down to side, roll back to Sweet Spot, take 3 yoga breaths and repeat

Focus on being stable as arm comes forward.

Sense water resistance against arm and soften arm and hand.

If sinking while arm comes forward, try to keep weight forward and extended arm below head, and return zipper arm back to side immediately.

If not sinking and stable, skate for a few seconds with elbow held alongside ear, while kicking.

Try pumping arm vertically into and out of water to prepare for next drill

Recommended for every swimming session.  Can be done on dry land.

25 yards x 4

  Push Off to Skating

a) Kick off the side of the pool and go as far as possible

b) Kick off the side of the pool and take a single stroke into underskate position.  Alternate arms.

c) End in the Zipperskate position

Start on stomach and do not kick after push off.

Keep balance so that shoulder blades, suit and legs all surface at the same time

x 10
10 Zipperswitch

Begin in Drill 9, but as soon as hand catches up to elbow at head, slice it in and forward.  Switch and roll to Sweet Spot on the other side.  Relax and glide in Sweet Spot for 3 yoga breaths or longer.

Switch through the smallest hole.  Practice silently.

Hand entry is close to head.  Slice hand down into the water and towards the 4 o’clock position.

Keep focused on the core body as you switch

25 yards x 2
11 Double Zipperswitch

Same as Drill 10 but do two switches from one side to the other and back before finishing in sweet spot and taking 3 yoga breaths.

Keep head looking straight down through both switches

Remember to slice hand down into the water and towards the 4 o’clock position.

Ease off kicking while doing the switches, except to help rotate.

25 yards x 2
12 Triple Zipperswitch

Same as Drill 11 but do three switches in a row before finishing in sweet spot and taking 3 yoga breaths.

Same as Drill 11 25 yards x 6
13 Overswitch

Same as Drill 10 but raise elbow and hand just slightly out of the water.  Enter hand into water just ahead of the head, “cut a hole in the water” and slice entire arm through the hole

During switches, water must flow completely over head

Try to catch as much water as possible inside entire arm, as if scooping pudding

25 yards x 2
  Overswitches with seamless breathing (Swim stroke)

Keep head looking straight down.  When ready to breathe, roll entire body all the way to where the air is, with head going along for the ride

Work the breath into the swimming rhythm, i.e. no long sweet spot pause 25 yards x 6
  Breathing drills a) Alternate long pause and breathing in Sweet Spot with rhythmic breath

b) Add a rhythmic breath – two rhythmic breaths followed by one in Sweet Spot

c) Slowly add more rhythmic breaths, one at a time but make sure to not struggle

d) When rest is needed, just roll to Sweet Spot until you catch up with breathing.

Eliminate unnecessary head lift

Experiment with:

  • Mouth-inhale and nose-exhale slowly – come up for air when exhale is complete.  Compare to mouth-exhale at end.
  • Mouth-inhale and exhale with mouth slightly open while swimming
  • Inhaling with mouth just above water

Try to imprint good behavior on one side

Try lengths with breaths (L/R) and strokes (5): L-5-R, L-4-L-5-R-4-R, L-4-L-3-R-4-R, L-3-R, L-2-L-3-R-2-R, L-2-L, R-2-R

 
  Fitness Interval Training #1

Heart rate should be in aerobic zone.

20 x 50 (10-20 seconds rest)

Zipperskate 2 x 50

Zipperswitch 1 x 50

Double Zipperswitch 1 x 50

Triple Zipperswitch 3 x 50

Overswitch 1 x 50

4 or more of the following sequence:

Triple Overswitch (with sweet spot pause) 1 x 50

Breathing drill 1 x 50

Swim stroke 1 x 50

50 yards x 20 = 1000 yards
  Fitness Interval Training #2

Heart rate should be in aerobic zone.

10-20 seconds rest

Zipperskate 2 x 50

Overswitch 1 x 50

Repeat the following sequence, varying N from 1 to 5:

Triple Overswitch (with sweet spot pause) 1 x 50

Breathing drill 1 x 50

Swim stroke N x 50

 

 Click here for more information

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