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How much time you need to take on each skill in the stroke skill sequence is a very personal thing.
We will offer you this suggestion on how to organize your training path for approximately 6 weeks, allowing for 3 practices per week. You may need 30-40 practices to sufficiently imprint these new skills into your neuro-muscular system.
You are welcome to change the amount of time you spend working on any one of the skills. But we highly recommend that you work on the skills in the order that they are presented in the drill sequence. Your ability to do the more advanced skills will depend on your level of control in the earlier, fundamental skills.
Remember the 3 TI Principles:
Balance (and Lateral Stability) is the foundation for the other skills of Streamline and Synchronized Propulsion. The stronger your Balance skills, the easier it will be to create and hold Streamline Shape. The better you can hold Streamline shape, the easier it will be to synchronize your whole body to go forward using less power.
Focus on training the spine and core of your body before you train the appendages (the finer arm and leg movements). This follows how the brain and body learn and master complex movement skills. Work on ‘gross motor’ skills before working on ‘fine motor’ skills. Balance is a ‘gross motor’ skill, and Sychronized Propulsion involves much more ‘fine motor’ skills.
6 Week Training Plan
If you have no ideas already, we recommend that you start at the beginning and assign yourself two skill projects each week. You may design your practices (see previous section) at the difficulty (complexity) level that fits your needs right now. If you find that you are progressing slowly in one skill area, you may take more time, but also look for ways to simplify your practice – you may be designing your practices with too much complexity and this will slow down your progress.
- Week 1 – Superman Glide and Skate Position
- Week 2 – Skate Position and Interrupted Breathing
- Week 3 – Interrupted Breathing and Spear Skate/Switch
- Week 4 – Interrupted Breathing and Swing Skate/Switch
- Week 5 – Rhythmic Breathing and Swing Skate/Switch
- Week 6 – Rhythmic Breathing and Whole Stroke Swimming
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