Sensational Freestyle Homestudy #3
Practice Guidelines
- Keep it simple, one focus point at a time!
- Develop body awareness through exploring the sensations that both exaggerated variations and fine tuning of intended postures and mechanics bring to you.
- Repeat, repeat, and repeat with accuracy each focus point to achieve muscle memory imprinting.
- Begin practice with a clear plan of focus points for the session. Try to stick to this plan.
- We recommend having no more than three focus points per session.
- To begin your session run through a review of the foundation of your stroke for five minutes or so, allowing you to get comfortable and sensing your body's place and movement in the water again.
- Work strictly on one focus point at a time for a given lap, half-lap, number of strokes comfortable on one breath, or even just for one switch. Then stop, stand up, reset your mind to focus again on the details of the focus point, and try again.
- If the intended posture or mechanic is getting less accurate the more strokes you do, then stop at the point when it begins breaking down and reset. 3 accurate executions imprints better than 8 messy ones.
- Play with how much mental attention is required to maintain accuracy in performing a posture or mechanic.
Following are the practices for your home and pool study after week #3 of Sensational Freestyle. Please do each of the home practices at least twice (only take 25 minutes) and the pool practice at least once (30-40 minutes).
Dry-land Practice
Drill 1: Achieve consistent recovery arm reference position
In front of a mirror in glide posture, practice your recovery with leading elbow reaching shoulder height or just beyond and stop there
- Check: Elbow reaches top position and hand/forearm have not swung higher than the elbow yet!
- Check: There is at least a 60 degree angle at your elbow
Drill 2: Perform fluid and timely arm recovery
Drill 3: Disassociate head rotation from body rotation
Find slow 3 count rhythm. Stay rotated for the first two counts then rotate to the opposite side during the third count.Drill 4: Coordinate rotation and recovery arm extension
With your feet and torso facing the mirror and hands at side, rotate your torso at the hips so you are in glide posture.
Perform arm recovery and when elbow reaches shoulder height initiate rotation of your torso.
During initial torso rotation let your forearm swing forward from the elbow, hand engaging to dive into the "water" cleanly (visualize this when practicing).
Extend arm forward coordinated with the completion of your torso rotation.Drill 5: Bed switches
Review Drills 1-3 while lying on the bed. Spend time on each one looking for ways in which to reduce tension, be patient with timing of motion, and fluid recovery and rotation.
Perform a switch while lying on the bed. Review Drill 4 for the important points. Here are some extra elements to explore:
Let your hand and forearm swing forward and as the hand swings past the top of your head. Then look to begin rotating your torso.
As you continue to rotate, visualize your hand sliding into the water and extending into your glide posture in time with your rotation. You have "switched" from one glide to the other! Visualize yourself in the water.
Pool Practice
Try each of the following three drills 5-10 times each.
Drill 1: UW recovery
Push off kicking in glide.
Slowly perform arm recovery but leaving elbow in the water throughout.- Check: Glide posture is correct. See notes from the first week.
- Check: Hand follows elbow. Elbow is leading the motion.
Drill 2: Knuckle drag recovery with entry and extension
Push off kicking in glide.
Slowly perform arm recovery but raising elbow enough that with your hands relaxed the fingers/knuckles drag in the water throughout.
Let your fingers enter the water in line with your head and extend down to the catch position (stay in glide) then return to the starting position.
- Check: Glide posture is correct. See notes from the first week.
- Check: Hand follows elbow. Elbow is leading the motion.
- Check: You retain your glide posture as your recovering hand enters the water and extends. No switch yet.
Drill 3: Knuckle drag recovery and switch
Repeat Drill 2 followed by letting your forearm/hand swing forward and your torso rotates to coordinate the motion. Aim to smoothly and gracefully rotate over into glide on your other side (switch).
Once in glide on the other side, stand up and reset your mind, or kick for a couple seconds in glide, before trying another switch.
Check: Main points of holding posture and recovery sequence. See Dry-land practice Drill 4
Check: The glide posture, that you switch to, needs to be as stable and accurate as the first glide posture so, aim to land in it as consistently and quietly as possible.
Practice 1: Single Switches without Breathing (10-20 repetitions)
Basic switches with long pauses in between to rebalance (1-3 maximum on each breath)
Drag your fingertips for awareness of recovery.
Check: That you start and finish in balanced glide position.
Check: Hand follows elbow. Elbow is leading the motion.
Check: That your recovering hand enters the water cleanly and extends toward your preferred position in the new glide position.
-
Check: That you accelerate into your rotation sending the energy forward.
Check: Drive hand into the water on a steep angle with fingers tipped down slightly).
Check: That you maintain full lungs during your switches.
Check: Pause frequently to evaluate, rebalance, and/or reset. Pauses between switches are gold!
Practice 2: Glide position with nose clip or mask and head turn (10-15 repetitions)
Take 2-3 seconds to find your balance in glide and then practice turning your head so that the crown of your head stays in the water, your chin and mouth reach air first, and your head stays in line with your body. Try both slow and faster head turns. Having your nose protected should allow you to experiment without fear of getting water up your nose.
Check: That you start and finish in balanced glide position.
Check: That you eliminate any bobbing motion.
Check: That you check if your mouth ends up in a breathing position without sinking back down abruptly.
Practice 3: Glide position with continuous exhalation with the nose and head turn (10-15 repetitions)
Take
2-3 seconds to find your balance in glide and then begin exhaling through your nose. Count to 5-10 seconds and check your lung volume. Are you deeper in the water? Do you still feel like you have a full breath?
Take
2-3 seconds to find your balance in glide and then begin exhaling through your nose. Now exhale through your nose as you turn your head to clear your face in a breathing position. Do not take a breath - check that you maintained a constant exhalation throughout the head turn. You may need to increase the exhalation force slightly as your nose nears the surface. Avoid exhaling much before you begin turning your head to ensure that you have enough. Aim to turn your head at different speeds to see what works best. If you can do a head turn on a 3-count, that will form a great foundation for maintaining good balance in glide position.
Check: That you start and finish in balanced glide position.
Check: That you eliminate any bobbing motion.
Check: That you check if your mouth ends up in a breathing position without sinking back down abruptly.
Check: That you successfully managed your air supply while exhaling and kept water out of your nose!
Drill 1: UW recovery
Drill 2: Knuckle drag recovery with entry and extension
Push off kicking in glide.
Slowly perform arm recovery but raising elbow enough that with your hands relaxed the fingers/knuckles drag in the water throughout.
Let your fingers enter the water in line with your head and extend down to the catch position (stay in glide) then return to the starting position.
- Check: Glide posture is correct. See notes from the first week.
- Check: Hand follows elbow. Elbow is leading the motion.
- Check: You retain your glide posture as your recovering hand enters the water and extends. No switch yet.
Drill 3: Knuckle drag recovery and switch
Repeat Drill 2 followed by letting your forearm/hand swing forward and your torso rotates to coordinate the motion. Aim to smoothly and gracefully rotate over into glide on your other side (switch).
Once in glide on the other side, stand up and reset your mind, or kick for a couple seconds in glide, before trying another switch.
Check: Main points of holding posture and recovery sequence. See Dry-land practice Drill 4
Check: The glide posture, that you switch to, needs to be as stable and accurate as the first glide posture so, aim to land in it as consistently and quietly as possible.
Practice 1: Single Switches without Breathing (10-20 repetitions)
Basic switches with long pauses in between to rebalance (1-3 maximum on each breath)
Drag your fingertips for awareness of recovery.
Check: That you start and finish in balanced glide position.
Check: Hand follows elbow. Elbow is leading the motion.
Check: That your recovering hand enters the water cleanly and extends toward your preferred position in the new glide position.
-
Check: That you accelerate into your rotation sending the energy forward.
Check: Drive hand into the water on a steep angle with fingers tipped down slightly).
Check: That you maintain full lungs during your switches.
Check: Pause frequently to evaluate, rebalance, and/or reset. Pauses between switches are gold!
Practice 2: Glide position with nose clip or mask and head turn (10-15 repetitions)
Take 2-3 seconds to find your balance in glide and then practice turning your head so that the crown of your head stays in the water, your chin and mouth reach air first, and your head stays in line with your body. Try both slow and faster head turns. Having your nose protected should allow you to experiment without fear of getting water up your nose.
Check: That you start and finish in balanced glide position.
Check: That you eliminate any bobbing motion.
Check: That you check if your mouth ends up in a breathing position without sinking back down abruptly.
Practice 3: Glide position with continuous exhalation with the nose and head turn (10-15 repetitions)
Take
2-3 seconds to find your balance in glide and then begin exhaling through your nose. Count to 5-10 seconds and check your lung volume. Are you deeper in the water? Do you still feel like you have a full breath?
Take
2-3 seconds to find your balance in glide and then begin exhaling through your nose. Now exhale through your nose as you turn your head to clear your face in a breathing position. Do not take a breath - check that you maintained a constant exhalation throughout the head turn. You may need to increase the exhalation force slightly as your nose nears the surface. Avoid exhaling much before you begin turning your head to ensure that you have enough. Aim to turn your head at different speeds to see what works best. If you can do a head turn on a 3-count, that will form a great foundation for maintaining good balance in glide position.
Check: That you start and finish in balanced glide position.
Check: That you eliminate any bobbing motion.
Check: That you check if your mouth ends up in a breathing position without sinking back down abruptly.
Check: That you successfully managed your air supply while exhaling and kept water out of your nose!
Practice 1: Single Switches without Breathing (10-20 repetitions)
Basic switches with long pauses in between to rebalance (1-3 maximum on each breath)
Drag your fingertips for awareness of recovery.
Check: That you start and finish in balanced glide position.
Check: Hand follows elbow. Elbow is leading the motion.
Check: That your recovering hand enters the water cleanly and extends toward your preferred position in the new glide position.
-
Check: That you accelerate into your rotation sending the energy forward.
Check: Drive hand into the water on a steep angle with fingers tipped down slightly).
Check: That you maintain full lungs during your switches.
Check: Pause frequently to evaluate, rebalance, and/or reset. Pauses between switches are gold!
Practice 2: Glide position with nose clip or mask and head turn (10-15 repetitions)
Take 2-3 seconds to find your balance in glide and then practice turning your head so that the crown of your head stays in the water, your chin and mouth reach air first, and your head stays in line with your body. Try both slow and faster head turns. Having your nose protected should allow you to experiment without fear of getting water up your nose.
Check: That you start and finish in balanced glide position.
Check: That you eliminate any bobbing motion.
Check: That you check if your mouth ends up in a breathing position without sinking back down abruptly.
Practice 3: Glide position with continuous exhalation with the nose and head turn (10-15 repetitions)
Take 2-3 seconds to find your balance in glide and then begin exhaling through your nose. Count to 5-10 seconds and check your lung volume. Are you deeper in the water? Do you still feel like you have a full breath?
Take
2-3 seconds to find your balance in glide and then begin exhaling through your nose. Now exhale through your nose as you turn your head to clear your face in a breathing position. Do not take a breath - check that you maintained a constant exhalation throughout the head turn. You may need to increase the exhalation force slightly as your nose nears the surface. Avoid exhaling much before you begin turning your head to ensure that you have enough. Aim to turn your head at different speeds to see what works best. If you can do a head turn on a 3-count, that will form a great foundation for maintaining good balance in glide position.
Check: That you start and finish in balanced glide position.
Check: That you eliminate any bobbing motion.
Check: That you check if your mouth ends up in a breathing position without sinking back down abruptly.
Check: That you successfully managed your air supply while exhaling and kept water out of your nose!