Master Class 1K

You choose your specific focal point for each topic.

Main Set 1: Arm Switch Timing

Imagine a trip-wire leading from the elbow of your patient lead arm (in Skate Position) across to the entry point for your other arm, in front of that shoulder. There is a button at that point. Your patient lead arm will continue reaching ahead, your bodyline extending, until the recovery arm swings the arm in front and your fingers click that button. The click of that button initiates the beginning of your catch and the switch of the arm position. Your patient lead arm does not begin the catch until the fingers of the other arm cut into the surface of the water to begin the entry.

Main Set 2: Breath Sync’d with Entry

Your turn to breath and your extending front arm are synchronized in motion. Just as the fingers cut the surface and the arm begins to enter the water, your head and shoulders are beginning to turn away from that extending arm.

The two actions are smooth and simultaneous, as if connected by a cable to each other.

Main Set 3: Review

Choose a skill set and focal point from last week and use that in this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.03 if TC was feeling quite comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

You choose your specific focal point for each topic.

Main Set 1: Smooth, Steady Switch

The action of the two arms at the switch moment are connected to each other through the rotation of the shoulders. Imagine a steel cable looping around from the catch-side wrist, through the shoulders, and to the wrist of the extending-side wrist. When you apply pressure with the catch it sends force down the cable, through the shoulders, and into the extending arm, which slides the wrist forward on the opposite side. Action on one side immediately and smoothly initiates action on the other side, as if connected by this steel cable.

Another way to look at it, is to feel your catch arm pressing directly back, and your extending arm sliding directly forward – the two hands moving in exact opposite direction from each other (on their respective tracks), at exactly the same speed.

Main Set 2: Breath Timing and Catch

This is examining the breath timing on the other side now. As your catch hand gets a grip and your body starts to slide forward, your head turns with the catch at the same moment – you may watch the catch hand with your eyes. You want to begin turning toward the breath spot as early as possible, starting as soon as the catch starts.

Main Set 3: Break-Out and First Breath

Previously, you worked on the turn, and the push-off and glide. Now you need to work on the break-out and first breath. After the push-off, as the glide is just starting to decelerate, you need your body to be totally parallel to the surface so that it breaks the surface (hence, the name ‘break-out’) as evenly and smoothly as possible.

Imagine a submarine parallel and silent, starting to cut a smooth opening in the surface of the water and slide up to touch the air. If possible, try to refrain from taking your first breath after the break-out until your second stroke. This will allow you, at the end of the glide, to stay focused on a smooth, parallel (low-drag) body line and get into surface swimming position where you can take your best, sneakiest breath. This will prevent a slow-down in your stroke right at the beginning of the length.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.03 if TC was feeling quite comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

You choose your specific focal point for each topic.

Main Set 1: Hip Drive and Extension

The hips and shoulders are joined together to form a single torso-drive stroke. The orientation of the stroke is to ‘send force forward’. With this in mind, feel the connection between the hip and the entry/extension arm (all on the same side of the body).

Instead of feeling the hip rotate downward, rotate just enough to send the hip forward. You should notice a slightly lower angle to your rotation and a slightly better slide forward.

In the first examination of this connection, feel the hip push the wrist forward. In the second examination of this, feel the wrist pull the hip forward. Notice the difference in sensation and effect of sliding in your stroke and use the one that creates the better effect for you.

Main Set 2: Hold Point and Slide Forward

Imagine the catch hand getting a firm grip on the water (that pilates ball of water molecules, a genuine high pressure zone). While holding that point in the water, extend your other arm forward, direction toward the target, and slide the mass of your whole torso right behind it, as if drafting behind.

Again, the orientation of the stroke is to ‘slide the body forward, not push water back.’

Main Set 3: Review

Choose a skill set and focal point from last week and use that in this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.06 if you were using TC-0.03 and it was feeling comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06 or increase to TC-0.12 if TC-0.06 was feeling quite comfortable to you.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.

You choose your specific focal point for each topic.

Main Set 1: Review Balance, Alignment, Stability

Choose the most useful skill and focal points from Stage 1 (Balance, Alignment, Stability) and use those for this set.

Main Set 2: Review Breathing and Streamline

Choose the most useful skill and focal points from Stage 2 (Breathing and Streamline) and use those for this set.

Main Set 3: Review Synchronization

Choose the most useful skill and focal points from Stage 3 (Synchronization) and use those for this set.

Choose 1 focal points from each of the 3 sets you did in the Attention Practice for this week.

For Level 1 swimmers keep Tempo Trainer set to TC (your comfortable tempo), or you may increase to TC-0.06 if you were using TC-0.03 and it was feeling comfortable to you.

For Level 2 swimmers you may keep tempo to TC-0.06 or increase to TC-0.12 if TC-0.06 was feeling quite comfortable to you.

Then choose one of the following repeat patterns for each main set (you may use the same one for all three):

• 2 rounds of (2x 150)
• 1 rounds of (150 + 300)

Drill for 2 minutes before each round.