FDS Coaching
Form...Distance...Speed!
Adult swimming instruction in Colorado's Front Range
Certified Senior Coach
Brian Vande Krol
Newsletter Number 1 - February 6, 2008
Upcoming events
Read about upcoming workshops in the Denver area.
Recuperating and Back to the Pool
As many of you know, I recently had surgery on my foot to repair a tendon... read more
Transferring Skills
Occasionally, I run across a swimmer who has faithfully practiced the TI drills... read more
Brian's latest footwear fashion show
Recuperating and Back to the Pool!
As many of you know, I recently had surgery on my foot to repair a tendon I tore while competing at Ironman Wisconsin in September, 2007. My foot is in a cast and I’m not allowed to bear weight on it. As of this writing, I’ve got 3 weeks to go in the cast, and then I can get back in the pool! I’ll be in a walking cast at that point, so I still won’t be running, but I will be able to coach in the pool.
My wife and assistant coach, the lovely and talented Courtney, has offered to help me with some occasional lessons until I can get back in the pool. She’ll be in the pool with you, while I direct things from the deck. The date is Sunday February 17, and times are hourly from 5:00 on. If you’d like a lesson that day, or after February 29, please
e-mail or call me at 303-466-4615.
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Transferring Skills
Occasionally, I run across a swimmer who has faithfully practiced the TI drills, and performs them beautifully. Yet he or she doesn’t have the same ease, comfort and fluidity in whole stroke swimming. In theory, all the elements of good technique that are practiced in the drills should allow you to swim whole stroke with the same ease and comfort. If this describes you, following are several ideas that might help you enjoy the same comfort swimming:
Follow a Progression from Zipperswitch to Swimming
Zipperswitch is often the favorite drill for many TI swimmers. The relaxed, effortless feeling of propulsion from the rotational weight shift and hip drive is surprisingly easy once you’ve learned balance, alignment, and timing from the preceding drills. Try making a gradual progression from zipperswitch to whole stroke. There are 2 ways to progress:
First, you can bring your recovery arm and hand a bit higher on each subsequent length. As always, use a focal point, such as a patient lead hand. Keep the same relaxed easy feel as you bring the hand higher and higher until you’re hand is out of the water, and you’re swimming!
Second, progress within a length. If, for example, it takes 16 strokes of Zipperswitch to complete a length, count 14 strokes, and then finish with 2 overswitches. Practice that until the overswitches feel as good as the zipperswitches. Then, count 13 zipperswitches and finish with 3 overswitches. Continue that progression until you’re swimming the entire length with overswitches.
Slow Down and Relax!
A common misconception about whole stroke is that it requires a higher stroke rate than zipperswitch. If you’ve drilled zipperswitch enough so that you can flow through the drill without pausing your hand at the front pocket, you can (and probably should) swim whole stroke at the same stroke rate. Practice whole stroke at an easy, relaxing pace until the stroke is highly repeatable before trying to increase your stroke rate.
Ease Your Worried Mind
To quote Alan Perez in a recent post on the breathing conference of the TI Discussion Forum: “When a person can honestly concede to a progressive process they'll be more able to relax, focus (less anxiety perhaps) and all will soon fall into place.” If you attempt whole stroke with the idea that it’s radically different from drilling, it will be!
Practice Advanced Rhythmic Breathing (ARB)
After the drills become easy with sweet spot breathing, it’s time to practice ARB. I avoided this for quite a while because I found it so difficult. Then I got the new TI DVD, O2 in H2O, where Terry demonstrates the drill. All of a sudden, it made sense. It was difficult because I wasn’t rhythmic! In ARB drilling, the recovering hand never goes to the front pocket, and doesn’t pause between stroking and recovering. With rhythm, the skill becomes much easier, and things start falling into place. Combine ARB drilling with the ideas above, and soon you’ll be swimming easily and joyfully!
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