The Dojo Blog

Exclusive training insights for our Dojo Members and Alumni

What Happens At The End Of The Catch/Pull?

In traditional swimming lingo the underwater part of the freestyle stroke is called the pull, as in pulling back on the water, as in pulling the body forward, and this is regarded as the most important part of the whole stroke. In Total Immersion we call this the...

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Should You Use Longer Strokes?

Once you come into the TI training world, you realize that stroke count (stroke length) is an important indicator your improvement in efficiency (but not the only). You may wonder what stroke count you should be using. You may wonder how to make your stroke count...

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Are You Breathing Deep Enough?

Do you feel you've got a decent stroke and are practicing the main breathing skills but still unusually out of breath after short distances? This appears to be a more significant problem and solution for some swimmers than I realized previously. So I am adding some...

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Can You Just Swim Without Doing Drills?

For someone who is brand new at swimming doing various drills, and drills with a few strokes may be more than enough challenge on the body and attention. But for some who've already been swimming, or perhaps in the middle of the tri or swim season, and have been...

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How To Plan Your First Self-Guided Practice

Here is an article in our library that breaks down the basic steps to planning your own practice, when working on the fundamental stroke skills. https://dojo.mediterraswim.com/forums/topic/instr-plan-first-self-guided-practice/ *** One of the main objectives of the...

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Why Keep The Entry So Close?

One of our Dojo swimmers received a video analysis report recently, and one of the improvement opportunities I gave him was to make his entry closer to the shoulder. He was ready to accept this but still wondered why this was more advantageous than extending a bit...

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Learn More About Using Tempo

Just as a musician may use a metronome to practice playing a song at a consistent speed, or a dancer may practice the moves to the beat of music, in our swimming too, we want to practice moving with precision through the stroke cycle over and over again and perfect...

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Interpreting Stroke Examples In Context

When we are viewing swimmers who are suppose to be examples for how we are to swim, we need to make sure we understand the context in which that person is swimming. Among the features that we may imitate, some features of the stroke might be suitable only for that...

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A Good Warm Up = A Better Swim

There is a basic training principle you need to keep in mind: The better your warm up, the better your swim will be - a practice, a race, or a long recreational cruise. It does not fail - when I am disciplined to swim gently and quietly for a certain number of...

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Fine Tune Your Synchronization

By the end of a series of live lessons in Level 1 I hope to have a chance to introduce you to the synchronization of the propulsive pieces of your stroke. Up to that point you have worked on shaping the individual sections of body position and movement patterns, and...

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BOLT Breathing Measurement

As I study The Oxygen Advantage book I will share some insights and exercises with you from it. From Chapter 2, some explanation of why you may be experiencing heavy breathing during what should be moderate exercise. When your breathing receptors have a strong...

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Emphasize The Exhale

To improve your capabilities and comfort with breathing, here are a few more encouragements and ideas for you... Make sure you emphasize the exhale in your non-breathing moments of the stroke. Contrary to instincts, this urgency and 'breathlessness' you feel while...

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Competition Between Skill Projects

I should address this concern I have heard from several lately when working on breathing skills... You start investing your practice time on breathing skills and you notice other skills (like kick, recovery, and catch) that still require your focus seem to degrade....

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Learning The 2 Beat Kick

Some of you have been drawn to develop your 2 Beat Kick lately. I would like to call your attention to some resources that may help you. First, if you are new to this kicking style called the 2 Beat Kick, then you may first want to view some of our stroke...

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Solutions For Breathing Easier

Let's continue the discussion on how to solve breathing problems...   Solution: Improve Technique Among those reading this post it may be readily understood how improving your body control and your breathing technique will make breathing easier - investing time and...

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Sources Of Breathing Problems

I want to start a conversation with you about breathing problems and their possible causes. Feeling 'out of breath' (when I don't think I should be) is one of the most common complaints I hear from swimmers and it has come up recently with some members in the Dojo. In...

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Longer Distance Test Swim Part 2

How far should you swim? I recommend a distance that will push your perceived (mental) endurance limits just a little. But not too far. Something you can do within the hour. Something between 500 and 2000 meters may be about right for many. Some of you are training to...

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Longer Distance Test Swim Part 1

I have challenged some of you about swimming longer distance already. And some of you are challenging yourself without my prompting. I encourage you to set up a longer test swim that you will do at least once a month, up to once a week, if you like. You'll find that...

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Practice Set: Staggered Tempo 1

Practice Set 3 rounds of 2x (2x 150) freestyle 30 seconds passive rest between repeats - or 8 deep nasal breaths Staggered tempo, descending (getting faster) Round 1: 2x 150 at tempo 0.96, 2x 150 at 0.87 Round 2: 2x 150 at 0.93, 2x 150 at 0.84 Round 3: 2x 150 at 0.90,...

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