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Know your preference, i. Stops you needing breath. Leg sync with strokes. If your stroke is already decent, a little gallop can help you get in the zone about 11 hours ago. Malach tferriss Start slow, slow enough that you feel you could swim forever. Use your legs more than your arms. Breathe deeply and slowly. Note that I have found the flick-like method of minimal kicking to conserve the most energy]. LorenCastillo tferriss if the water is cold use a wet suit, remember to warm up by running and pace yourself.
Daley here, the triathlete and winner of your weekend challenge a few months ago. Huge congrats on the swimming man! Like golf, swimming is a technique sport that requires very precise form. And also like golf, swimming is a sport in which strength and power are not essential for excellence. When I first started swimming with a masters program I was astonished that year old women were beating me up and down the pool despite my superior athletic ability and muscularity.
Sadly, these older women still beat me up and down the pool, but I no longer huff and puff after meters. I could not agree more about learning stroke mechanics first before getting into volume training. A great Olympic event to watch that is coming up is the Marathon swim. These athletes epitomize streamline swimming and energy conservation. Thanks for posting this Tim! Next up for me? A week on the play with my kids at Burning Man! Should be a hoot! Slice your hand into the water right about at your goggle line, and drive it forward.
Keep looking straight down when swimming freestyle. Also, as you rotate through the water, try not to move your head with the rest of your body rotation. In freestyle, your hands should pull all the way back past your hips. The last part of the stroke before recovery arms coming out of the water should be an acceleration behind you, and not up out of the water. Try minimizing your kick as you train for swimming. Most people will kick extra hard to make up for lack of balance in the water.
Minimizing your kick will allow you to improve your balance, as well as conserve energy. The best way to measure your training intensity is to count your heart rate immediately after each swim. You can estimate your heart rate by counting your pulse rate for six seconds immediately after each swim. Add a zero to this count, and you will have your approximate exercise heart rate per minute.
In open water, every 3 or 4 strokes, you need to raise your head straight up to take your breath. Your goggles can also change as well. Also, go for wider goggles, you use your peripheral alot more in open water. In your wetsuit choice, I would go for sleeveless. Long sleeves can restict range of shoulder motion. Generally, focus on rotation and distance per stroke.
The reason that most folks subscribe to your blog is to hear how to make money. SuperSlow began as a particular strength training protocol back in the Nautilus days that was originally designed for elderly osteoporotic women. In essence it is a slow motion movement 20 second reps that is done in a circuit style in approximately 20 — 30 minutes about every fourth day.
Check it out sometime. Congratulations on finding your inner swimmer. Though I never swam competitively, I rediscovered my love of swimming about 8 years ago myself. I too started with Total Immersion training and have since moved on to other strokes.
A 1K warm-up is not unusual now! There are a couple of sites you should add to your swimming favorites. The first is GoSwim. TV, Glenn Mills has developed the site and it is filled with lots of great swimming information, instructional videos and drills. My profile there has a bit more about my journey that started with swimming.
Consider joining a Masters swim team. Being a Masters swimmer will provide a great group of people to swim with all over the world. They list pools all over the world. Tim, That is awesome!!!
I have been swimming since I was a baby, and I always try to tell non-swimmers how important of a life skill it is, but it often falls on deaf ears. I am a coach for an Iron man training group, a swim instructor, lifeguard instructor and played water polo in college, but I still learn more about swimming all the time. I too have come to love swimming the past few months. I have found it effective to breathe every third stroke and to alternate left to right. Swimming is so refreshing and invigorating!
But note how Natalie is kicking and how all the Olympic swimmers kick which lays waste to the silly notion that kicking costs more in energy than it returns in speed. There are some valid suggestions here, but nothing revolutionary. There are plenty of good swim coaches out there. Swimming is definitely something worth conquering for the survival aspect and the fitness of it.
Water polo, Dragonboating or Synchronized Swimming. Synchronized swimming is by far THE most challenging sport there is. I realize I may get some flack for saying that. Take away the music, the outfits, the make-up and you have an absolutely insane sport that combines strength, coordination, endurance, breath control, timing, flexibility, focus, and more than an ounce of insanity. Dead on about synchronized swimming.
My ladyfriend is an ex-synchro swimmer and she has incredible endurance in the pool. Can outrace me easily and iron lungs underwater. Only a few men do it and I think because women are better suited for it from the standpoint of endurance. I used them swimming competitively for almost ten years. For open water I would suggest the darkest pair you can find. Even the slightly more expensive metallic pairs would be a good investment to help with the sun.
As for the tips, they seem to be great for novices who wish to add swimming to thier training regimen. However, if you are really planning to participate in an open water 1 km race, you may want to adjust your training.
Open water events are an exhausting endeavor. I would recommend swimming longer sets or taking far less rest during your sets. By doing sets of s, s, or better yet s you will build up the necessary endurance for a longer race. I only mention time since swimming is a sport where to swim fast in a race you have to train far longer than the actual race for months and then taper your training down in order to swim at your very best.
I do not know if you know how to do flip turns or not. If not then I would recommend learning if at all possible. This goes for anyone who wants to swim for exercise.
Not doing flip turns will wear out a swimmer faster than anything else once you start doing longer sets. Even doing sets of s you will save tons of energy by doing flip turns.
Which will in turn allow you to do longer sets. You get to practice the rhythm, but with great music and an attractive partner to boot: Oh my god, this is awesome. When I was a kid, I went through numerous lessons, and I sucked big time. While training for my first tri, I was surprised at how nervous people were about swimming in open water and how difficult it was for them. A few things that make it easy and comfortable for me: Learn to love cold water if that is going to be part of the race.
Train in it, learn to think clearly in it. My body checks out once I get in a rhythm and have a pace, breathing is much more important in long-distance swimming than anything else. I once swam two miles across a glacier-fed lake in the Rockies without getting cold or even struggling by just concentrating on breath. If you associate swimming with a controlled, safe, and sanitized environment like a pool that puts you at a huge disadvantage when facing the unpredictability of swimming long distances outdoors.
Take the training outside. As a long time reader of your posts I think it strengthens the point you try to make about being effective. If there is a chop, it really helps to be able to comfortably turn your head away from the waves to breath. If not, you are choking…not breathing. Open water swimming is fun, but it can be dangerous. Know if the area gets rocky, shallow, is known for high currents, know for debris see below.
Ocean floors can be loose and unstable, thus causing rip-currents. Oceans, rivers and lakes tend to have more debris after storms. Crossing a river or lake might only be 1, meters, which on land does not look that far. But in a 25 meter pool, it is 40 lengths with no turns to leverage, to walls to grab, and no bottom to stand on.
I do it whenever I can. I always tell TI coaches that teaching better stroke technique is their second responsibility. Sparking passion for swimming in their students is their first. Tim has been most generous in sharing tips on how to experiment with changing your own stroke.
These are focal points for Freestyle: Info and sample tips at http: My racing goals are more for 1 or 2 miles to 5k in open water. My health and well-being goals are to be able to swim for an hour or more and finish feeling better than when I started, and to look forward to my next swim. It takes minimal energy, relies on fatigue-resistant core muscle, rather than fatigue-prone leg muscle and added enough boost to my stroke to allow me to swim And if so, that a more relaxed kick would probably suit their goals quite well?
This seems counter intuitive to me and over develops a sense of swimming self confidence and a distaste for any different form of swim practice. As a long time swimmer I think IT is a fantastic complement to swim training but the ultimate goal should always be a coach. I see people effotlessly swim lengths whilst i get tired after one length despite being fairly sporty.
Whenever i go on vacation, I regret it as i feel real uneasy doing water sports — and even wear a life jacket to snorkle! While doing yoga poses I use my breath to sequence my awareness. Inhale notice my feet, then exhale, then inhale notice what my knees are doing, exhale, then next breath move my awareness to hips, spine, arms etc. I notice each part and adjust them where appropriate.
With swimming, if there are lots of things to remember, especially when learning, can focus on one thing for two to three strokes or one breath cycle if you are breathing every two or three strokes then move your focus to the next item on the list.
So might start with focusing on what the upper body is doing, then on what the arms should be doing and then the legs. Then back to the upper body again. If possible try sequencing so that the key element is taken care of first. To lengthen the waist you can focus on drawing the ribcage away from pelvis, for a long neck draw your head away from your ribcage. While standing or upright, pull head back and up and pull chin in so that cervical spine is maximally straight and then your neck will be as long as possible, while supine or swimming, push the back of your head back or up, almost out of the water so that neck is long.
With your neck long then your shoulder muscles have maximum amount of room to operate. Then you can lengthen your arms by pulling your shoulder blade towards you ear.
Twisting of the spine is an action not only of the obliques side abs but of the intercostals. Tim, thanks for sharing this. The breathing is what freaks me. I do OK if I swim on my back. I see your tips on it in the post. The difference between trying to powerhouse through the water vs. Jessica — they do teach you how to breathe properly. One of the things about TI is that you turn your whole body to take a breath vs turning just your head which constricts your airway and makes it tough to take a breath!
I used to get really winded when swimming, almost gasping at times, but after learning TI breathing is natural and easy. I have been trying to learn to properly swim for quite some time. Now i feel i have the tools. Now i just have to get to it!
Fire up the GEAR segment! Your adding all this great stuff! Please delegate someone to pull it together for us, the starving masses.. Keep up the good work Tim…You inspire us more than you know. And here you are now posting about it!
Is there a triathlon in your line-up of things to do? I do daily 40 laps of 50 metres now and go across with a single breath… I did it in just 40 days now… Ofcourse I added ABS training and 2 hours swimming, 1 hour cycling and weekly 5K jog. Ofcourse, my body aches to the extent my shoulder joints are sore… And… Hey I got an excellent V shape… all weight across waist gone with a flat ABS…. Thanks for the continued tips and feedback!
Here are some more goodies from Twitter at http: Sports basement has a bunch for rent. The biggest difference is visability, no lines! I posted to your blog as well.
Quality and price from Promotion in Hood River http: Most important is to relax and breathe. A tense swimmer is a sinker. Use minimal kick, keep stroke long, bend elbows. Rotate in the water, work the wall. Start slow, build, practice. Try on MANY wetsuits.
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