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2018/11/04 – Session 1 of 6
It was a pleasure meeting you today, Gladys. Great job on the first session. You did marvelously.
Today, we covered several tools and means to approach your discomfort calmly and methodically. Below I’ve compiled notes from our session. Remember to move slowly, exercising awareness of your comfort in each activity. The challenge is not the skills themselves but the level of relaxation and trust you yield in the water.
Remember, every day you practice is another step closer to overcoming discomfort.
Mediation
Meditation is the practice and discipline of specified concentration to increase awareness and mindfulness in the body and environment. During practice we utilize meditation through Focal Points. Focal Points are ideas or images we use to draw attention to one particular detail of our body or stroke so that we can give specific command to that part. To learn more about Focal Points, read 101 Focal Points.
In Pool Comfort, Focal Points give us a tool by which to navigate and control the body and nervous system around anxiety and discomfort. In swimming, we use focal points to try and construct and maintain certain movements patterns that require effort.
For more thoughts on Meditation, see the blog on Stroke Training As Meditation and the podcast Mat’s Mindful Swim Meditation: Swimming As Meditation.
Complexity of Supportive Structures (Stairs, Lane Lines, Walls)
When practicing solo, it is important identify where the comfort line is and the level of support needed to relax the nervous system for the activity or drill. During our session you experienced the physical support of the coach and the support of structures in the aquatic environment (e.g. stairs, lane lines, wall), before trying an activity or drill independently.
Depending on the pool and general activity there, pick a supportive implement to use as you walk yourself towards solo activities. Determine the level that you feel most comfortable and achieve the drill. Once this feels comfortable, progress to the next left of support. Progressively wean yourself off the support. Descending from most support to no support.
- 2 hands on support structure, activity while holding breath
- 2 hands on support structure, activity while exhaling steadily
- 1 hand on support structure, activity while holding breath
- 1 hand on support structure, activity while exhaling steadily
- 1 hand with only fingertips on support structure, activity while holding breath
- 1 hand with only fingertips on support structure, activity while exhaling steadily
- 1 hand hovering over support structure, activity while holding breath
- 1 hand hovering over support structure, activity while exhaling steadily
- No supportive structure in the shallow end while holding breath
- No supportive structure in the shallow end while exhaling steadily
Air Control Drills
- Diaphragmatic Breathing – Quick inhalation through mouth, slow exhalation from nose. (May be done dry-land or in the water)
- Air Stop Practice (Mouth) – Allow water to rest in the mouth, practice breathing through mouth without swallowing water or allowing water down the lungs. (May be done dry-land with a glass of water or in the water)
- Air Stop Practice (Nose) – Allow water to rest in the mouth, practice breathing through nose without swallowing water or allowing water down the lungs. (May be done dry-land with a glass of water or in the water)
- Nose Exhalation – Face submerged, exhale water for 4 seconds. Increase time until able to exhale for 6-8 seconds.
- 10 x 10 x 10 Breath Control – Start with a comfortable number such as 5 and build to 10. Take a big diaphragmatic breath, hold and submerge the head. Hold the breath for 5 – 10 seconds. Remaining submerged, slowly exhale for 5 -10 seconds. Then proceed to hold breath for 10 seconds more. Aim for a total of 30 seconds.
Balance Basics Drills (Part 1)
- Object Retrieval – Placed, weighted objects on grading stairs at staggering depths or in shallow end at a depth greater than waist height. Carefully inhale, filling the lungs with air, then exhale bubbles before lowering head into water while retrieving the object.
As the depth increases, feel how the water pushes back to lift the body of the ground. The water and the body are finding the buoyancy point. It may feel unstable until the sensation become more familiar. When the depth is great enough the arms cannot reach the object and the feet lift, additional techniques may be required. See Submersion technique instructions below.
- Toe Touch Float (“Jelly Fish”) – Reaching down to touch toes, feel the feet lift off the ground. Allow the body to lift with the buoyancy of the water. Enjoy the feeling while practicing exhalation.
- “Beach Ball” Float – Use both arms to hold bent legs to chest. May lift legs one at a time, or all together. Make the movement smooth. Feel the entire body bounce, then settle into the balance point.
- “Dead Man’s Float” – Front float without any support, shape or tension in the entire body. (If at a practicing at a pool with a lifeguard, notify lifeguard before doing “Dead Man’s Float”)
Submersion Technique
We only want to sink if we intend to. In discomfort, the mind strongly resisting the feeling of pushing the body down beneath the water. But as you experienced in Balance Basics, when relaxed, the body wants to float. Whether standing, sitting, kneeling or crossing the legs, buoyancy tries to lift you body to its balance equilibrium. To sit on the ground of the pool, you may need to assist.
Think to “Go Down, Push Up, to Go Up, Push Down”
To Submerge
- Put hands down at sides. Submerge the head, then flap the arms like wings UP towards the surface of the water. Repeat quickly if additional depths is required.
To Rise
- Hand above the head but below the surface of the water, flap the arms down toward sides. Repeat as the body rises until the head breaches the surface.
The primary goal is to build self-awareness in the water and develop comfort with the developing control of activities and skills. Although the legs sinking may be a distraction, try to maintain concentration on the skill/drill and focal point at hand. It may be a symptom of other tension in the body.
Be patient. Make observations. Give yourself grace. If you have any questions, comments or observations you’d like to share feel free to post them here in the forum.
2018/11/11 – Private Lesson 2 of 6
Great observational work and progress this week! The greatest sensory breakthrough came when you noted the discomfort of the water pushing back on the body. This is buoyancy, the water doing its job to support you. Allowing yourself to feel this sensation and surrendering it is a great success.
At the end of your lesson, even without a push off, you were able experience a suspended float without the legs sinking to the ground. This indicates to be that your entire body can float when your entire system is at rest and peace with the activity and environment. Following the notes below, much like our session together, can help you revisit that sensation. Hopefully this will feel comfortable and come more easily with each practice session.
Balance Basics – Principles for Weaning Off Assistance
It is important to note in what situations the discomfort is greatest. From that point, we work backwards to an arrangement, location/position/timing/etc., that the nervous system will accept and relax. For example, when doing the Beach Ball Balance drill, facing out towards the pool incited an uncomfortable feeling, but facing the wall felt more comfortable. So how do you get from one point the other? Incrementally.
- First feel complete the drill in a situation where you feel the least to no anxiety. Repeat until this feels natural and comfortable.
- Second slightly adjust the level of assistance to less support. Assistance can be in the physical form such as the stairs, ladder or ledge, or situational support such as physical location of depth or direction.
- Incrementally weaning off the assistance by adjusting one factor at a time, repeat with that scenario until it becomes the new comfortable state.
- Once there is little to no anxiety with no support or assistance, repeat until this activity is complete comfortable.
In the case of the Beach Ball Balance drill, start by facing the wall. Once this feel comfortable turn 45 degrees and repeat the drill. After the new situation is comfortable, adjust another 45 degrees and so on until you are facing out towards the pool length.
This process can be repeated for anyone of the drills during your independent practice. If its not clear in your notes or you run into a situation you’d like help solving, please reach out for suggestions and ideas in the forum. I’ll be here to help.
For your review, here are some videos to reference.
Front Float (a.k.a. Superman Float, Prone Position)
Suggestions for Support
- Stairs or Ladder – pick the lowest level that is closest to where the hands should rest in the water.
- Start with hands on support, each time lessen the amount of pressure applied on the support structure
- Work your way towards just the finger tips on the structure. When this seems comfortable, try pushing off with the fingers to then allow the body to float a few inches away from the support.
- Finally try without any support facing the shallow end
- If you’re up for the challenge, try starting from the shallow end and change your directional orientation (like with the Beach Ball Balance) and work your way towards facing the length of the pool.
Here is a quick demonstration on how to do the Front Float using the lane line for support. The stairs or ladder will work just as well.
Front Float Drill Focal Points
Remember Focal Points are used guide the brain to focus on a particular body part, movement or simulation. It helps override the anxiety. Aim for one Focal Point at a time. When they become individually comfortable, then try two at a time.
- Weightless Head (Relaxed neck and shoulders, eyes looking straight down)
- Straight Spine (lifted pelvis, straight legs, face parallel to ground)
- Hands down at Target Depth (create that counter balance)
- Tree Branch Arms (hold a comfortable shape, but not tense)
- Narrow Tail (Legs close together within the body line)
- Light Flutter kick (for lift not propulsion)
These Focal Points and further explanations of them are under 101 Focal Points.
Videos of the Superman Position and how to recover out of the Front Float Position.
The goal – relaxation throughout the body while feeling the water lift the body.
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Here’s additional information on the Front Float or as we refer to it in the dojo, Superman Position. You can view additional information under the Library > Freestyle Drill Resources
SG.1 – Superman Glide
Features to note:- Long, straight line from tip of head to ankles.
- Arms on wide track, relaxed.
- Hands on target slightly wider than shoulders.
- Elbows pointed outward.
- Head looking straight down.
SG.2 – Superman Glide
Features to note:- Head resting on ‘water pillow’.
- Ears below surface.
- Back of head, back of shoulders, bottom all barely touching the surface.
- Body line parallel to surface.
- Arms angled down.
SG.3 – Superman Glide
Features to note:- Eyes looking straight down.
- Arms on wide track.
- Arms shaped, but flexible.
- Elbows pointed out.
- Legs narrow, streaming behind.
- Body aligned, head to toe.
2018/11/18 – Private Lesson 3 of 6
Balance and Orientation
The new goal for the Balance Beach Ball drill is to control and manipulate the movement and imbalance of the body. As you move, you’ll feel the body balance shift and try to right itself. Practice calming thoughts once you feel the insecurity of the imbalance.
One arm, one directional pull. Same arm, reverse direction. Switch sides and repeat. Once the coordination feels more natural and comfortable, try varying the stroke/scoop size or pressure. Allow the body to lose balance and practice relaxing.
This is will be a progressive exercise. Slowly, work your way through this comfort.
Standing from a Prone Position (Front Float)
Already, you are intuitively orchestrating your movements to stand in an upright position. However, this can still feel unstabling. Sometimes walking through the step-by-step mechanics can give a better sense of the commands we’re specifically applying for this outcome.
- When arms are extended beyond the body: tuck the knees in towards chest, arms press down and back as the body rotates to upright, extend the legs and plant on the ground, lift head.
- When arms are tucked in at side or in pocket of the lap: tuck the knees in towards chest, arms swing forward in front of the body then down and back as the body rotated to upright, extend the legs and plant on the ground, lift head.
Superman (Continued)
The previous class concluded on the Superman Position. This is the new baseline from which to begin your practice. Treat it as a starting routine to warm up the nervous system, readying it for the latest skills we’ve explored in our session.
Use the same checklist of Focal Points as the previous lesson.
Superman Focal Points
- Weightless Head
- Tippy Toes
- Hands at Target
- Keep arms soft (like a tree branch)
Torpedo
In our first lesson we explored how to create the ‘Torpedo Frame’ of the body, with the Torpedo and the Superman Glide drills. This frame unifies your shoulders, hips and legs into one unified torso unit.
This frame has two main functions you need to be aware of and take advantage of :
- Water pressure pushing up and gravity pushing down can act uniformly upon your frame making it easier to stay parallel to the surface. This frame creates a surface that water can more easily support so you don’t have to expend effort pushing down in order to hold the body up.
- This firm, unified frame can more easily transfer force through it.
Imagine a corridor just below the surface of the water which your body lays in, resting between the forces of gravity pushing down and water pressure pushing up. This is the corridor where you can swim along without having to waste energy fighting against those two natural forces.
You worked on keeping this frame parallel to the surface by shifting weight forward through that frame. You did this by letting the weight of the head and the weight of the arms be supported by the water, rather than hold them up.
Torpedo Focal Points
- ‘Mountain Pose’ (yoga) or ‘Stand At Attention’ (like military stance)
- Both hands tucked deep into pockets
- Long spine (as if pulled up by a string)
- Keep thighs straight behind torso
Skate Position
Then, upon this more balanced body, within that corridor, you worked on shaping the body into its most ideal streamline shape for freestyle – the shape we call ‘Skate Position.”
The Skate Position is the base position for the freestyle stroke – the stroke starts and finishes at this stable, streamline position. It is the foundation on which all other parts of the stroke depend. Skate Position delivers force forward. The better your Skate Position, the more easily you slide forward in the water.
Skate Focal Points
- Weightless Head
- Tippy Toes
- Hands at Target
- Keep arms soft (like a tree branch)
You may examine other useful focal points for Recovery and Entry on the 101 Focal Points page.
Skate with Paddle
Once you are comfortable with the Superman to Skate drill while maintaining a relaxed and well shaped frame, attempt a few paddles on one side of the body.
Self Rescue Kata
So you have an idea of what I hope we can accomplish by the end of the 6 lessons, here is the full Self Rescue Kata (sequence).
2018/12/03 – Private Lessons 4 of 6
Well done. You have achieved and experienced a new level.
Like many of the other drills, it takes time and practice to gain more comfort and confidence. Remember it doesn’t have to be perfect or entirely smooth. Just have to try and truth the new skills you’ve gained.
So proud of the progress you have made.
How to Build up to Solo Practice (Without a Coach)
As you have discovered, when you go into practice you may not be comfortable jumping straight into your new skills but must ease yourself into them. I suggest the following approach – start at the steps to use the hand rail for support or the steps for support. Repeat your drills here until you feel calm and relaxed enough to release the rail of step and float comfortably.
Recall the sensation of the water lifting and supporting you in the Prone Positions (front float) and aim to listen with your body for the same feeling on the back. The same water is supporting you on your back.
Supine Position (Back Float)
The Supine Position is usually the most vulnerable postures. It takes a great deal of faith in this new environment to trust its support as you lean back into it. Much like you experience in the Prone Position, the more you relax and create a long narrow vessel the body will lift and balance in the water better.
Supine Position Drills:
- Shoulders deep, “head back, chest back, pelvis up”
- Correcting to standing from Supine Position
Supine Focal Points:
- Relax the head to rest (as if laying it on a pillow)
- Shoulders back and down, then relax (don’t let them slip back up to the earlobes)
- Lower abdomen stretched and elongated
- Pelvis up (tilt the hips towards the ceiling)
- Hips straight
- Legs straight and narrow behind the body
Once you experience calm and relaxation repeatedly, take a moment to observe how your body feels while its floating. What does the water feel like as it surrounds and supports you. Just make simple observations and relax in the knowledge that both your body and the water are supporting you.
Here is a video reference on how to move from floating in the Supine Position to standing.
Practice. Practice. Practice until you experience a measure of comfort with the new skills. I encourage you to not only go to the pool to practice but try “playing” as well. Explore all your new skills and positions, switch between them and discover the water and observe how your body moves.
2018/12/11 – Session 5 of 6
Well done, Gladys. You have made so much progress and should be very proud.
Discomfort and anxiety are deeply rooted to not only our psyche but also our nervous system. Even when the mind can grasp and control the discomfort, sometimes our nervous system will still protest in the form of muscle tension or air management. I incorporated playful activities to expose and test the nervous system to a sense of imbalance. You maybe have started to notice feeling comfortable with the activity but found the body tighten up or to unexpectedly run out of air sooner than you expected. This is the body still objecting.
Now that you have gained a measure of mental comfort and control, its now time to gain a new relationship to the subconscious manifestation of discomfort. Imagine, if you will, water droplet landing on your skin. The skin is semi-waterproof, and although the water hits us it will slide off. Similarly, when you notice tension in the body or a rise of anxiety in an activity, instead of allowing it to derail the activity, simply acknowledge it and allow it to be. Try not to react to it, see it and then let it slide past you.
This week’s homework, play. You can float on the front or back, move with curiosity in the beach ball or touch-toes balance positions, try falling forward or back to then right yourself to standing, retrieve objects off the bottom of the floor, etc. You now have a measure of control over your movements in the water, now we need to push it into less controlled circumstances to utilize those skills.
Treading water is just around the corner.
Practice:
- Beach Ball with exaggerated arm movements
- Toe-Touch Balance
- Object Retrieval
- Back Float to Interrupted Breathing (Sweet Spot)
- Interrupted Breathing (Sweet Spot)
- Interrupted Breathing (Sweet Spot) to Skate Position (Front Float)
- Skate Position (Front Float) to Interrupted Breathing (Sweet Spot)
Remember when transitioning between front and back floats to keep the spine straight. Rotating with the torso (armpit to hip) instead of with the arms. Lead with the head, either holding your breath or exhaling from the nose, then follow with the torso. Some find thinking about lifting or dropping with the hip, to help lead the torso into the movement. You may also find the legs useful in creating a torque to rotate. Keep the movements smooth and strong, instead of several small movements.
The Skate Position (Front Float) to Interrupted Breathing (Sweet Spot) transition is the trickiest to do comfortably. Avoid curling in on yourself into a fetal position once on the back. Instead, quickly straighten and arch backwards. Ideally the body will be straight, but for now we’re going to overshoot in effort to open up the body instead of collapse it.
Consider practicing Side Bubbles to gain better control over air exchange in the floating transition.
2018/12/16 – Session 6 of 6
Gladys, your back float in the sweet spot position with a flutter kick was beautiful. Great work! You are well on your way to more comfortable experience in the water.
Balance and Streamline Drills
- Sweet Spot to Skate Position
- Skate Position to Sweet Spot
- Streamline push off from wall (front position)
- Streamline push off (back position)
- Streamline push off (front position to back position. Use the momentum to help turn)
- Sweet Spot with Flutter Kick
- Sweet Spot with Side Paddle
- Skate Position with Side Paddle
Treading Water Drills
- Treading Water – Legs (Support)
Using a pool noodle for support, practice leg movement with the noodle in front, securely under the arm. As this becomes comfortable, then progress to bracing the noodle in front with the hands and forearms in contact with the noodle. The next progression is to simply hold the noodle in front with just the hands. Do this until ready to use hands.
- Treading Water – Legs
You have a few options for leg movements, all varying in their level of energy and coordination – Flutter kick, Modified Breaststroke Kick, Eggbeater kick, and Dolphin Kick.
Each person tends to find the leg movement that is most comfortable for them and rely on it for the go-to move. The Flutter and Breaststroke Kick are the most common for casual swimmers. Eggbeater is used more for active movements and sports like water polo. Dolphin is only really used for fitness training or by mermaids. Currently, I don’t have any Mediterra videos for treading water, but here is a helpful tutorial on using the Modified Breaststroke kick and the Eggbeater Kick.
- Treading Water – Arms (Support)
Using a pool noodle for support, practice arm movements while straddling the noodle like a horse. As the arm movements become smoother and provide lift, incrementally slide the noodle backwards, reducing the amount of noodle in the front. Before allowing the noodle to completely slide out from under you, move to a shallow location where you can rest your feet on the ground while in a sitting position. Remove the noodle and practice arm movements and lift without support. If you can lift feet off the ground and keep the head above the water, you are now ready to attempt arms in deeper water and combined with leg movements.
- Treading Water – Arms
Remember your basic hydrophysics – if you push up you go down, if you push down you go up. Push right, go left and push left, go right, etc. When it comes to moving the arms in a Skulling fashion, your objective is to stay up, therefore the hands and arms are always facing and pushing down. The arms will create stabilization for what the legs are doing, to help keep the head in a more neutral position and not bobbing up and down. Press palms and forearms out and down, followed then by sweep the palms and forearms down and in. Image you are continually sweeping to scoop up balls of water, then compressing those small balls inward and down.
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