Terry Laughlin's Blog, page 29

Truths about Spearing Angle in Freestyle

This post was sparked by some discussion in the forums on finding the perfect spearing angle. Here’s my take on all aspects of the spearing angle during Freestyle.

There are two spearing angles: depth and horizontal.

Most people think of spearing angle as mostly depth. Actually, you can also spear at a horizontal angle. Using the shoulder line as center, you can spear inward towards your body centerline – a bad thing to do – or outwards or away from the shoulder line – much better and safer.

Spearing depth angle helps with body balance.

The depth angle at which you spear your hand/arm into the water can greatly affect your balance. Spearing deeper will tip more weight onto the front of your body and bring your hips up like nothing else. Spearing higher is possible, but there is a higher risk of your hips dropping unless you have good control of body balance independent of spear angle.

Spearing horizontal angle can alter direction of travel and affect stability.

You can definitely spear wider of the shoulder lines and still go in one direction. However, spearing in a direction can also start you moving in that direction as well. So horizontal angle spearing acts a method of steering.

We have also found that spearing wider can improve your stability in the water. It provides an anchor on which you can ride your body on its edge, thus improving streamline and reducing drag.

In open water when the conditions get rough, spearing wider can help you stay stable and on course when the water is constantly moving and waves are present.

Spearing angle is dynamic, not static.

Given many different factors, spearing angle can be very dynamic. For example, if you are swimming a long distance using Early Vertical Forearm (EVF) and you are getting tired, you may want to switch to a lower depth, non-EVF spear to recover a little. As mentioned previously in open water, you may need to adjust to different conditions by altering the depth of your spear. In an open water race, you may need to do a turn around a buoy and horizontal spearing angle will help you make the direction change quickly.

Spearing angle can also be dynamic based on what you’re trying to do. For example, when I practice Skate with Kicking, I always spear much deeper than when I swim full stroke because I instinctively know that I go horizontal with a depth of spear, and it helps me kick my way across a pool while in Skate position.

Spearing angle will also change based on your skill level. A deeper spearing angle is great for beginners because it is the quickest way to achieve good balance in the water. But as your skill increases in affecting body balance, you can start spearing more horizontally to learn other aspects like EVF which require a horizontal spear to perform.

Spearing deeper provides many advantages for beginners.

In TI, we teach a deeper spearing angle to most beginners. There are many advantages to this for someone just beginning to learn and imprint good swim habits.

We have already mentioned one, which is a deeper spearing angle is the easiest and fastest way to achieve a horizontal body position. The other ways: pressing the chest, leaning the body, using the weight of the recovering arm, etc. all are much more difficult and require time to master. I have found that spearing deeper is much quicker to learn and affects body balance in a positive manner the most, than any other balance aspect.

Another advantage of spearing deeper is that it helps cure the dropped elbow problem which sets you up for a poor catch and less than effective stroke back. By getting your hand/wrist below the elbow with a deeper spear, you simply cannot have a dropped elbow.

With the hand pointing at an angle downward, we say to relax the fingers and let them droop downward. When this happens, your palm is already nearly, if not fully, facing back and in perfect position to catch and push water straight back. This removes issues with spearing more horizontally with the wrist locked, and then the stroke back happens with either locked straight wrist which results in water being first pushed down – dropping your hips – then pushing back – adding finally to forward momentum – and then pushing water up at the end – again dropping your hips down. A similar thing can happen when the stroke back occurs with a locked straight entire arm.

Deeper spear angles does not necessarily mean you swim slower.

It is true that there is more frontal area exposed on the upper arm to the forward direction of motion when the spear is deeper. In theory, this does mean that a deeper spear should have more drag than horizontal spear. But in reality, we’re only talking about a thin sliver of an arm. When compared to the drag created by dropping hips due to a horizontal spear, the drag of a slightly deeper spear is pretty miniscule. The optimization of this aspect should be left to those who have sufficiently developed their skills such that they need that extra bit of speed to win a race.

There are many swimmers who do not spear horizontally, nor do they use EVF, and still swim VERY FAST. They have awesome body balance and streamline, and they have fully developed their coordination of using the entire body during a 2BK to drive their bodies forward. These factors are much more important in speed than worrying about whether your deeper spear angle creates that much more drag.

If you have to, use the deeper spear to get your hips up. This will give better results than spearing horizontal to attempt EVF but your hips start dropping.

As mentioned previously, when you fully extend your spear, your hand is already in “catch” position. All you need to do from there is pull it back, pushing water straight behind you. Accomplished swimmers will also have perfected their ability to keep their palms pushing water straight back, versus pushing in all sorts of directions other than back.

In order to swim with EVF, you must adjust your spear depth angle to horizontal.

There are many factors related to achieving EVF. One of those is that you need to get your arm as high as possible in order to be able to let the forearm/hand drop below the elbow. If your arm is not horizontal, then your arm isn’t really dropping too much since you are partially “catched” already. You also lose a little bit of stroking length in front of you – spearing horizontal means you can get your arm as far forward as possible and use the full potential of stroke length to push water from front to back.

To many swimmers, there is THE spear angle that they must find. In my experience, spearing angle is a complex, dynamic element of swimming that changes given conditions, fitness and skill level. The ultimate skill, therefore, is to build your ability to swim at a multitude of spearing angles and you can easily switch between all of them depending on what situation you find yourself in.

Coach DShen is a TI certified coach teaching in the San Francisco Bay Area. Read more posts at his blog.

The post Truths about Spearing Angle in Freestyle appeared first on Total Immersion.

Swimming Instructions: 2-Beat Kick And Learning

Here is a follow-up to 2-Beat Kick Steps…

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Have you been struggling to get in sync with the 2-Beat Kick?

You are not alone, for sure. But don’t give up.

Many people give up on it because they stumble at the beginning and quickly feel frustrated and discouraged. If you don’t have that cross-body connection as a natural or trained talent (from other movement arts), or it has been buried by years of 6-Beat Kicking (or your own funky arrhythmia) it can be tricky for the un-tuned brain to pick up on this at first.

But why do some, like you perhaps, struggle with it so much?

It’s not the skill that is at fault – as if the 2-Beat Kick was not meant for you.

And it is not the swimmer that is at fault – as if you were not meant for it.

It’s the learning method (or lack of one) you are using that needs adjustment.

**

Click here to read more of this post… and get a good swimming instructions.

To view hundreds of articles of coaching advice and answers to swimmer’s questions on training and technique please visit Coach Mat’s Smooth Strokes blog.

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2-Beat Kick And Learning

Here is a follow-up to 2-Beat Kick Steps…

**

Have you been struggling to get in sync with the 2-Beat Kick?

You are not alone, for sure. But don’t give up.

Many people give up on it because they stumble at the beginning and quickly feel frustrated and discouraged. If you don’t have that cross-body connection as a natural or trained talent (from other movement arts), or it has been buried by years of 6-Beat Kicking (or your own funky arrhythmia) it can be tricky for the un-tuned brain to pick up on this at first.

But why do some, like you perhaps, struggle with it so much?

It’s not the skill that is at fault – as if the 2-Beat Kick was not meant for you.

And it is not the swimmer that is at fault – as if you were not meant for it.

It’s the learning method (or lack of one) you are using that needs adjustment.

**

Click here to read more of this post…

To view hundreds of articles of coaching advice and answers to swimmer’s questions on training and technique please visit Coach Mat’s Smooth Strokes blog.

The post 2-Beat Kick And Learning appeared first on Total Immersion.

2-Beat Kick Steps

Are you one of those swimmers who has been trying to integrate the 2-Beat Kick (2BK) into your stroke lately?

Don’t feel bad if you have been struggling. I would say at least half my students find this really complicated in the first few months of practicing TI – and of those, the swimmers with a long history of 6-Beat or other funky rhythm have the hardest time of all. It is really hard to get those feet to stop such a deeply ingrained habit.

But don’t give up! I have some encouragement for you…

Here is a progression that is more respectful of your brain’s way of learning:

Step 1 – The first step in learning the 2BK is to turn off your legs, or, in other words, learn how to stop your legs from doing the old pattern (or lack of one)…

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Click here to read more of this post…

To view hundreds of articles of coaching advice and answers to swimmer’s questions on training and technique please visit Coach Mat’s Smooth Strokes blog.

The post 2-Beat Kick Steps appeared first on Total Immersion.

What is Your Ultimate Efficiency in Swimming?

In previous posts, I’ve written that human swimmers are ‘energy-wasting machines.’  We know that ‘raw’ beginners are just 1% to 2% efficient and elites are 9% to 10% efficient. But most followers of this blog are somewhere in the less-defined middleground. For instance, I estimate that I was probably 5% to 6% efficient from college through age 40 ( I.E. pre-TI) but over the past 20 years have improved my efficiency, incrementally, but continuously.

Based on a number of factors–how seamlessly integrated my stroke, how far  I can swim with relatively little effort, how effectively I convert additions to SPL, Tempo or Effort into faster Pace, compared to pre-TI–I’m fairly confident I’m now somewhere above 8%. And I believe wholeheartedly I can and will get better–perhaps all the way to 10%.

So I drafted a ‘functional description’ of efficiency. I.E. At any level of efficiency, how are you likely to experience swimming, or what capabilities are you likely to possess. Here’s what I came up with:

Efficiency Index for Human Swimmers doing Crawl

1% to 2% Swimming crawl for a distance of just 25 yards or meters is exhausting, though you may be able to swim a bit farther, and with greater comfort, using breaststroke. You experience considerable difficulty and discomfort with staying afloat (you feel your legs sinking) and it’s a struggle to get enough air. Swimming is generally quite unpleasant and exhausting.

3% to 4% You can swim for a minute or two continuously. You can extend that distance–up to perhaps as much as 1500 meters—with artificial support from a pull buoy or wetsuit, or with regular rest breaks, but feel somewhat drained afterward. If you do triathlon, you spend part of the cycling leg recovering from the swim—or sense that the rest of your race is compromised by the difficulty of the swim. Swimming faster seems too much to hope for since even slow paces are so tiring. You experience Terminal Mediocrity: No matter how much you swim, improvement seems elusive. While swimming feels like a good workout, you do it more out of obligation than because it’s enjoyable..

5% to 6% You feel quite comfortable and at ease in the water. You can swim a mile with sufficient ease that it seems plausible that you could progress to completing a 5k (equivalent of a half-marathon in running) or more. You feel confident about swimming in open water. If you do triathlon, you feel quite fresh at the conclusion of the swim leg and regularly achieve a respectable, mid-pack position. Your kick and breathing both feel relaxed and controlled. . You can achieve moderate increases in pace with a proportionate increase in effort.

7% to 8% You feel more at home in the water than anywhere else, and swimming feels better and is more satisfying than any other physical activity. Your stroke—including both catch and 2-beat kick–feels integrated and seamless up to about 85% of maximum effort and heart rate. You can swim faster, whenever you choose, with a quite controlled increase in effort. Your stroke remains smooth when you do. You feel confident you could complete a marathon distance–including the English Channel–if you devote 10 to 12 weeks to focused and specific preparation. If you compete in open water swimming (inclusive of triathlon swim legs) you regularly place in the Top 5% to 10% of your age group.

9% to 10% If you had youth and athleticism, your efficiency would probably put you among the elite. But, in middle age or beyond, you enjoy something more valued and personal—a sense that you swim with a skill (even artistry) and awareness shared by few. You regularly experience psychological Flow States in practice—and occasionally in competition. You virtually always feel you work with the water, even at close to maximum effort. When you lose effectiveness, it’s minor. You quickly sense its cause and can easily adjust your stroke to get back in flow. You have a clear sense of your Kaizen opportunities—no matter how subtle—and know how to achieve them. You can consistently and proportionately convert an increase in SPL or Tempo into an increase in Pace.

I invite your comment on the following:

1. Do these descriptions ring true?

2. What level of efficiency do you estimate you’re at now?

3. What level of ultimate efficiency do you believe you can attain through resourceful, purposeful and Kaizen practice?

Please leave your comments on this thread on the TI Discussion Forum or on the TI Facebook Group.

The post What is Your Ultimate Efficiency in Swimming? appeared first on Swim For Life.

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Easier Stroke + Calmer Mind = Triathlon Rebirth

This is a Guest Post by triathlete and TI swimmer Sun Sachs.

In July I competed in my first triathlon of the season.  I hadn’t done a triathlon in over 10 years so I wasn’t sure what to expect.  In previous races, I’d always finished last in the swim–feeling exhausted, uncomfortable and even defeated when the race had barely begun.

My swimming had proven that practice makes permanent—not perfect. In training sessions I’d always felt as if I was swimming in place: A lot of effort, not much to show for it.  And whenever I tried to swim faster, I would feel drained and exhausted afterward.

Last year, following a decade of inactivity, I decided to get back into shape.  I started my fitness reclamation with swimming, knowing that it was my weakest area–and thus had the greatest upside.

I swam a quarter-mile twice a week, making encouraging progress at first, but soon plateaued. For motivation, I set a goal of returning to triathlon in 2013 and began reading tri books to bring myself up to date.

Transformed by TI

One book mentioned that many triathletes had gained confidence, improved their technique, and done better in races by practicing Total Immersion techniques. My curiosity piqued, I ordered the TI Self Coached Workshop DVD and began working through the 10 lessons. I also booked a workshop at the TI Swim Studio in New Paltz in December 2012.   The workshop was truly transformative with many breakthrough moments and personal bests.

Following the workshop, it took me only half as many strokes as previously to cross the local pool!  What was even more striking was the change in my attitude about swimming.   Pre-TI, swimming workouts had always been stressful and unpleasant. In contrast, TI practices felt like an exercise in discovery. As soon as I finished one, I began counting the hours until the next.  I was hooked.

The insights I gained from video review at the TI Studio convinced me to order a waterproof video camera of my own to objectively assess my technique after every swim.   I purchased a Go Pro model (see link below for more info).[image error]

The camera worked great and allowed me to analyze my swim both above and below the water.

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Aware that I had years of bad habits to de-program in my muscle memory, I ignored yardage counts and avoided traditional speed-oriented training to focus exclusively on skills and drills.  Within 30 days I had made amazing progress, which I shared with Terry and which he published in this article. 

Relaxed, Meditative, and Restorative

Two effects showed how much energy I was saving—even while swimming farther and faster. My breathing frequency dropped from 11 breaths per length to—on occasion–as few as two or three per length. This came from both–a relaxation and that sometimes I was so focused on subtle sensations I almost forgot to breathe. Also, my average heart rate was 20 to 25 beats lower than before. Slower respiration and heart rate plus deep focus made my practice almost meditative.

Dr. Phil Maffetone, coach of triathlon legend Mark Allen, has written that triathlon events are 99% aerobic. Making a change from swimming anaerobically to aerobic had a profound immediate impact on my workouts—and, as you’ll read below, on my racing.

Even as my swimming progressed steadily in speed, my practices had been transformed from physically exhausting and mentally stressful to restorative. I also learned proper pacing skills (swim coaches call this ‘the clock in the head’) using tempo trainer practice sets recommended by Terry. Consequently I felt fresher—and went faster–during cycling and running workouts.

A Detour , Fortunately Short

As often happens with the best-conceived plans, the unexpected occurred: I was diagnosed with a large non-cancerous tumor in my left trapezius muscle.  Given its size and likelihood of growing bigger, I scheduled surgery, followed by two weeks of healing before I could swim again.

I was surprised by how quickly I returned to form. Thanks to balance, streamlining and propelling with weight shifts my arms shoulders now bore a much lighter load than pre-TI.  While surgery set back my training schedule about two months, my race prep seemed hardly effected.

As my ability to maintain good form improved, I steadily increased my practices from 800 to 2500 yards. But not for conditioning: In Terry’s words, I was seeking “more opportunities to imprint good technique.”

In June I joined Minnewaska Distance Swimmers and began practicing in open water where Terry swims. I learned that swimming in deep water and being unable to see the bottom–or what might lie below–caused me anxiety. Terry advised me to use Focal Point practice to create a ‘cocoon of calm’ and soon I was swimming with far more psychic comfort.

Race Day Arrives

The race I’d been training for–the Orange County Triathlon in Newburgh, NY–was on July 14, 2013. It included a 1500-meter swim in the Hudson River, a 24-mile bike and 6-mile run. Thirty minutes prior to the race I reviewed Terry’s racing strategy tips in his book Triathlon Swimming Made Easy: Choose one or two Focal Points. Breathe. Establish a relaxed sustainable rhythm. Swim with long, quiet strokes.

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Take Your Marks: Orange Country Triathlon

As there would be no opportunity to warm up I followed Terry’s recommendation to start at the edge of the pack, where I could focus on breathing, and ‘grooving’ my stroke for the first 200 meters. By the time I reached the first buoy, my pace was steady and my psyche calm.

Before long, I started passing other swimmers—a delightful surprise for someone who had previously finished last in every swim. I wasn’t trying to pass; in fact I felt so relaxed that I could have easily swum for an hour longer in the water. But then, before I knew it, I was already at the finish.

1500 PR With Energy to Spare

My time of 22 minutes had lopped 20 minutes off my personal best for 1500 meters! I calmly jogged to my bike, took off my wet suit, and started the bike feeling extremely fresh, even energized–just as I’d felt in training. Practice had indeed made permanent—this time with positive results!

The rest of the race all I did was pass people finishing 7th in my age group with the 17th fastest bike split of the day.   Awesome!

Since the Orange Country Triathlon I’ve also completed a 1-mile swim across the Hudson River (which felt fun and easy), another Olympic Triathlon (where I achieved a PR in both bike and run) and this weekend will compete in my first half iron race in Lake George, NY. I also plan on entering some open water swims and perhaps even some open water races.

I want to thank Terry and the TI coaching team for sharing their profound and life-changing swim technique with me and others.  TI is a true gift and I’m looking forward to seeing where it takes me in training, racing and in a long life of swimming.

Sun’s Recommendations: 

Go Pro Camera

Tempo Trainer

Sun Sachs is a 42-year-old age group triathlete, photographer and interactive media professional. Sun also maintains a fitness and wellness training blog at: http://www.minimalistathlete.com

The post Easier Stroke + Calmer Mind = Triathlon Rebirth appeared first on Swim For Life.

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Swim 3 Open Water Miles and Enjoy Every Stroke? Yes!

This is a guest post by TI/OW enthusiast Christian Miles of Washington DC

Back in January I’d registered for the 3-mile open water swim event– part of the Kingdom Swim in Newport, VT–scheduled for July 6th. At the time it struck me as a good challenge and a great adventure which I could share with lifelong friend, and fellow TI enthusiast, Cab Grayson.

But by late May–following several demanding months at work that left insufficient time or energy for what I thought was the necessary training–our 3-miler no longer seemed like a lark.  As I hadn’t yet swum even two miles in a training session, my commitment to swim three miles in just a few weeks nagged at me. Ever since I learned TI, I’d loved swimming. But now–not so much.

Worries about endurance had displaced the pure enjoyment of slipping through the water TI-style.  I knew I needed to stop obsessing over distance and, once again, focus on making every stroke feel great–to replace the uncertainty I felt about my endurance with confidence in form that would let me swim as easily as I pleased.

I enlisted Cab’s help. Cab’s stroke is as smooth as butter, and lightning fast to boot.  Even better, he has a waterproof camera. We began to regularly record and critique each other’s technique, above and below the surface.

My main goal was imprinting a clean Mail Slot entry of my perennially obstinate right hand.  Video also revealed I could better align my head with my spine; this would reduce drag and make each breath easier. As I swam, I also visualized Shinji’s superhumanly smooth stroke–which I’ve watched so often, I can call up as a mental movie at will.

Cab and I had been attending Master’s workouts for conditioning. We cut back on that to spend more time focusing on form.  Instead of breathless speed sets, we were cultivating a sense of swimming tirelessly.

We upped the fun quotient by inviting friends to join us for ‘synch-swimming’ after which we discussed stroke refinements.  Cab even allowed me to don fins on occasion, because he knew how much I enjoyed the feeling of greater length in my stroke and the thrill of speed.  (I needed every knot I could get in order to keep up with him!)

My stroke improvements seemed to consolidate in May.   One day, while practicing solo, I swam a silent mile, eliminating bubbles and splash. This proved to be an exercise in focus, which seemed to produce effortless endurance.  One week before the Kingdom Swim, I extended my silent swimming to two miles feeling fresh throughout. From that point, I knew I could swim three miles.

It turned out to be a great swim indeed.  I used my ‘silent stroke’ and really stretched.  My kayaker was a champ and gave me plenty of encouragement.  I finished 3 miles in 1hr, 35 minutes.  What a victory.   Cab finished in 1 hr, 27 minutes.

 

An indomitable Christian exults after Save the Bay, amusing Cab.

For next summer, we’re thinking about making the jump to swimming the Kingdom Swim’s 6-mile event, but this season we still have “Save The Bay” in Narragansett, RI (1.7 miles) and Alcatraz in San Francisco (1.5 miles) in September.

Postscript: Since sending Terry the account above, Cab and I had another great experience doing Save the Bay. Save The Bay was more confirmation of the soundness of TI’s philosophy of focusing on enjoying every stroke, rather than results.

During the middle leg of STB, we faced a strong head-on wind, which drove swells and chop into our faces. I slowed my pace, emphasized the Patient Lead Hand, and tuned my breathing to the rhythm of the waves.  My leisurely rhythm may have cost me a little time on that leg, but I gained invaluable confidence from knowing I can ‘tune’ my TI technique to challenging conditions, while feeling  relaxed, calm and in control.

In the final leg, we had the wind and waves at our backs. Saving energy–by not fighting the forces of nature–on the previous leg helped me take advantage of them on this leg. It felt fast, easy and fun!

 

The post Swim 3 Open Water Miles and Enjoy Every Stroke? Yes! appeared first on Swim For Life.

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Myofascia And Swimming

Here is an excerpt from my recent blog post on Myofascia And Swimming…

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Here’s an interesting fact to get you thinking of the implications of your fascia system: up to 50% of the force you generate in your muscles in a movement pattern may be conducted through the body by your myofascial system – not your bones (as the rigid, bone/muscle mechanical model of the body presumes).  You know why some people look so smooth, while being incredibly powerful? They may be tapping into the conductive properties of that fascia system and using it to their advantage. What I am studying is how to recognize then tap into that fascia system and use it to improve our performance.

**

Click here to read more of this post…

To view hundreds of articles of coaching advice and answers to swimmer’s questions on training and technique please visit Coach Mat’s Smooth Strokes blog.

The post Myofascia And Swimming appeared first on Total Immersion.

Capture The Awesome Stroke

When was the last time, after taking a breather (at the wall, or a pause in an ow swim to recover) and then when you resumed swimming, your first few strokes felt AWESOME before everything gradually faded back into ‘normal’ ?

For some swimmers this may happen rarely, and for others quite often.

Wouldn’t you want to capture those awesome strokes and duplicate them for the rest of the swim, and use them for every swim?

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Click here to read more of this post…

To view hundreds of articles of coaching advice and answers to swimmer’s questions on training and technique please visit Coach Mat’s Smooth Strokes blog.

TI Coach Fiona Laughlin (Terry’s daughter) in UK/Europe this Fall!!

Hello! This is an announcement to all UK and Europe swimmers and coaches that I will be in the UK and Europe this fall and available for TI coaching and events! I will be based in London in September and am in the process of setting up some coaching work around Europe. If you would like to coordinate with me to set up workshops, lessons, open water events, speaking engagements or other swimming related events in Europe, please contact me at fionalaughlin@gmail.com.

Just a bit about me… I started assisting my father, Terry Laughlin at TI workshops as a teenager when TI was founded in 1989 and in the past 24 years have taught swimmers of all ages, ability levels and types all over the world. I have also conducted teacher training and have trained many of the TI coaches who exist in the world today. I currently live in New York City and am a filmmaker when not teaching Total Immersion. I would love to get to know more of the students and swimmers in Europe and am doing some research about relocating to Europe during this trip. Contact me at fionalaughlin@gmail.com if you would like to connect and set something up.

“My goal is to teach people to have a relationship with water that works for them rather than against them.” – My personal teaching philosophy.