Tuesday, 2021/06/29

You’ll find your notes from the first lesson below.

Each section is structured with an

• Intro to the Subject
• Lesson Review
• Practice Set.

As per our conversations, we will spend some time working on comfort in the deep end environment. Otherwise we are ready to proceed building in an active Freestyle Stroke.

Our New Swimmer course site is still under construction. In your notes, some of the content is linked to another page and some is directly listed below. I apologize for the less than elegant use of the notes at this time. But I thank you for participating. You are helping us to continue the refinement of the notes. Please let me know if you have any questions or difficulty accessing the information. Otherwise, questions, comments, anything you want to share or ask about the course, session, notes, your personal practice time, etc can be shared in the forum. I’ll respond each week to your comments.

Build the Frame Review

Intro to Build the Frame

Lesson for Build the Frame

*Note – we did not do strokes during our session. You can skip this part unless you are curious and would like to try it on your own.

Practice Set for Build The Frame

Skills To Develop

• To maintain a neutral head position
• Hold long, straight, firm frame
• Keep arms connected to torso through the scapula

You want to feel your head and upper body fully resting on the support of the water. You want to feel your spine in neutral (good posture), from head to tail, including the legs streaming straight behind. You want to feel as if your body, from head to ankles, is one long, firm fuselage. You want to maintain this sensation as you take strokes.

Practice Set

Choose 2 or 3 of the cues from the lesson to work on today.

Then, for each cue, work through these activities, as far as you can go successfully. Take one cue and work through the list. Then take the next cue and work through the list again, and so on.

• 4x Balance Position (time of comfortable breath hold) examining one section of the body at a time.
• 4 rounds of starting in Balance Position for 3 second, with exhale through the nose. Build to 6 seconds
• 4 rounds of ‘4 whole strokes’ holding the same focal point (no breathing, just exhale)

Form The Streamline Shape

Intro to Form the Streamline Shape

Lesson on Form the Streamline Shape

Practice Set for Form the Streamline Shape

Skills To Develop

• To maintain balance skills and…
• Hold long, straight, firm Streamline, from fingers to ankle
• Hold low, stable rotation angle

You want to feel long, straight, sleek and stable at a low-rotation angle in Streamline Position. Along with the sensations from Balance skills, you want to see that you can slide parallel to the line on the bottom of the pool and to slide farther, more easily, the more streamlined and stable your body is. Sliding in Streamline for 6 seconds with these positive feedback signs is a good goal to work towards.

Practice Set

Choose 2 or 3 of the cues from the lesson to work on today.

Then, for each cue, work through these activities, as far as you can go successfully. Take one cue and work through the list. Then take the next cue and work through the list again, and so on.

• 4x on each side Balance Position To Streamline for 6 seconds (time of comfortable breath hold)
• 4 rounds of starting in Balance Position for 1 second, then Streamline Position for 2 seconds, then take 4 strokes
• 4 rounds of ‘6 whole strokes’ holding the same focal point (no breathing)
• 2 rounds of ‘4x whole strokes, Interrupted Breathing, 4x whole strokes’

Review for Interrupted Breathing