Total Immersion Freestyle Drills Cheat Sheet
Heart rates: Warmup: 91 Fat burn: 109 Aerobic endurance: 126 Anaerobic: 144 Max: 181 Dri Name ll 1 Focus on Practice
Basic Balance on your Hide head; water at 25 yards back corner of goggles; make Float on back. Flutter hull shape; press buoy kick gently. 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
Find your sweet spot - Roll without using arms 25 yards Active Balance Pause kicking during roll x 2 Once stable, kick on one side for 3 yoga breaths, then roll to other side and repeat. 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. 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 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 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. 25 yards on left 25 yards on right
25 yards on left 25 yards on right
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
Extended hand points 25 yards toward pool bottom x2 Don't switch until spearing hand passes under nose Use hip and kick to trigger the switch as hand passes under nose. Then slide hand back to side and complete Drill 3 Underswitch Begin in Drill 5. It can describe an S-curve down the centerline of the body Roll to the other side past the sweet spot. keep moving it to full extension while twisting torso and rolling all the way past the sweet spot on the other side. Then repeat in other direction
Maintain needle shape while breathing.to breathe. After head is looking directly down: Wipe trailing hand across belly and past jaw until you can see the hand directly under the nose. head and torso as a unit Slip through smallest hole in water. but as hand passes under nose. Do the drill quietly without turbulence Link 1 Link 2
. move arm. Stop kicking until reaching the sweet spot Use extended hand to "hold on to water". using belly button When rolling. 5 Underskate Begin in Drill 4. Pause in sweet spot for 3 yoga breaths. Take 3 yoga breaths until stable in sweet spot. Flex the hand and wrist to become an anchor and feel water resistance.
take 3 yoga breaths and repeat Focus on being stable as arm comes forward. check that shoulders are still stacked. drag your hand slowly along your side. while kicking. After head is looking directly down: Leading with the elbow.
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. Try pumping arm vertically into and out of water to prepare for next drill
25 yards x2
Recomm ended for every swimmin g session. except to help rotate
25 yards on left 25 yards on right
Triple underswitch Same as Drill 7 Same as Drill 7 but do three switches in a row before finishing in sweet spot and taking 3 yoga breaths. Slide hand back down to side.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. If sinking while arm comes forward. roll back to Sweet Spot. as if pulling up a zipper. If not sinking and stable. Can be done on dry land. Sense water resistance against arm and soften arm and hand. Zipperskate Begin in Drill 4. Pause. suit and legs all surface at the
. and return zipper arm back to side immediately. Keep balance so that shoulder blades. Continue leading with elbow with hand trailing until elbow and hand are alongside ear. 25 yards x4
Push Off to Skating a) Kick off the side of the pool and go as far as possible b) Kick off the side of
Start on stomach and do x 10 not kick after push off. skate for a few seconds with elbow held alongside ear. try to keep weight forward and extended arm below head.
Slice hand down into the water and towards the 4 o'clock position. Hand entry is close to head. water 25 yards must flow completely x2 over head Try to catch as much water as possible inside entire arm. Relax and glide in Sweet Spot for 3 yoga breaths or longer. Switch and roll to Sweet Spot on the other side.
Switch through the 25 yards smallest hole. slice it in and forward.the pool and take a single stroke into underskate position. c) End in the Zipperskate position 10 Zipperswitch Begin in Drill 9. 13 Overswitch Same as Drill 10 but raise elbow and hand just slightly out of the water. as if scooping pudding
. but as soon as hand catches up to elbow at head. Keep focused on the core body as you switch Keep head looking 25 yards straight down through x2 both switches Remember to slice hand down into the water and towards the 4 o'clock position. 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. Alternate arms. Enter hand into water just ahead of the head. 25 yards x6
12 Triple Zipperswitch Same as Drill 11 Same as Drill 11 but do three switches in a row before finishing in sweet spot and taking 3 yoga breaths. except to help rotate. Practice x 2 silently. Ease off kicking while doing the switches. "cut a hole in the water" and slice entire arm through the hole
come up for air when exhale is complete. When ready to breathe. one at a time but make sure to not struggle d) When rest is needed. Eliminate unnecessary head lift Experiment with: ● Mouth-inhale and nose-exhale slowly . just roll to Sweet Spot until you catch up with breathing. no x 6 (Swim stroke) long sweet spot pause Keep head looking straight down. ● Mouth-inhale and exhale with mouth slightly open while swimming
.Overswitches with Work the breath into the 25 yards seamless breathing swimming rhythm.two rhythmic breaths followed by one in Sweet Spot c) Slowly add more rhythmic breaths. i. with head going along for the ride Breathing drills a) Alternate long pause and breathing in Sweet Spot with rhythmic breath b) Add a rhythmic breath . roll entire body all the way to where the air is. Compare to mouth-exhale at end.e.
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 Zipperskate 2 x 50 Overswitch 1 x 50 Repeat the following sequence. R-2-R Fitness Interval Training #1 Heart rate should be in aerobic zone. 10-20 seconds rest
.● 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-2-L-3-R-2-R. L-3-R. L-4-L-5-R-4-R. 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 50 yards x 20 = 1000 yards
Fitness Interval Training #2 Heart rate should be in aerobic zone. L-2-L. L-4-L-3-R-4-R.