What should your improvement expectation be for each Step in the skill progression?
Stage 1 – It Gets Easier
Generally, the benefits of Step 1 – Stroke Control skills – will be that you are able to swim a lot easier at your normal distances.
Why? With fundamental TI skills in place the energy demands and strain in the body will decrease a lot compared to your old land-mammal-style swimming.
This may not immediately translate into swimming farther or faster. Some people with such poor body shape and movement patterns may see a dramatic increase in speed because they were moving so slow before and totally exhausted by it. Those who were moving at a decent speed but under a great deal of effort, will more likely discover how to relax and produce that same speed with a lot less effort (this was what I experienced at first with TI). Meanwhile, there may be some basic fitness conditioning that needs to develop to support this new kind of body control before it can handle much longer distances. Enough power is available, but the swimmer can’t deliver it very well yet.
Stage 2 – Go Farther
The benefits of working in Step 2 and 3 – Stroke Length and Tempo skills – will be that you are eagerly able to swim farther with the same effort. Ability hold good shape and get consistent distance out of each stroke, and make those strokes on a consistent tempo will save energy and make it physically and mentally attractive to go farther. But this may not immediately translate into a major increase in speed either.
Stage 3 – Go Faster
The benefits of working in Step 4, 5 and 6 is that you will be able to swim faster under control.
The previous steps in the sequence (1,2,3) showed you how to quit wasting energy, how to save it and distribute it better to get more distance.
The reality of these advanced steps for speed (4,5,6) is that you are going to now have to put in more physical effort to match your mental concentration. Your strength is going to be challenged to grow parallel to your technique. The physics of human swimming dictates that we can get up to a certain speed in the early stages of TI training simply by reducing energy waste through superior body control – we might call this the Easy Speed Threshold. After that magical point we can only get faster by increasing power.
The critical thing to understand is this – and this a central point in TI training – that increased power can be applied effectively or applied wastefully, depending on the quality of your technique and how deeply it is imprinted. That instinct for quality is what Steps 1, 2 and 3 are meant to burn into your neuro-muscular system and into your training value system before you get to the pressure of increased power demands in Steps 4,5 and 6.
If there is a weakness in the TI training resources I think it would be found here – that the books and videos and most of the live training is focused on Step 1 and Step 2 skills – of course, this is what 80% of the swimmers of the world need right now. Yet people read, watch, or attend a training event and assume they have learned all they need to know about TI – or perhaps the instructor gave the impression that this is all they need to know. Not even close – this is just the beginning. This gap of understanding is what our online coaching service is trying to fill.
So my final question for you, my swimming friend…
What step do you feel you are at, and what should improvement for you looks like at this step?