Total Immersion Freestyle Drills Cheat Sheet

Heart rates: Warmup: 91 Fat burn: 109 Aerobic endurance: 126 Anaerobic: 144 Max: 181 Dri Name ll 1 Focus on Practice

Basic Balance on your Hide head; water at 25 yards back corner of goggles; make Float on back. Flutter hull shape; press buoy kick gently. Find your sweet spot Start in Drill 1. Keeping head up like Drill 1, roll onto side until one arm is dry from shoulder to knuckles. Kick gently. Staying very comfortable; Stay tall and slip through hole in water 25 yards on left 25 yards on right

Find your sweet spot - Roll without using arms 25 yards Active Balance Pause kicking during roll x 2 Once stable, kick on one side for 3 yoga breaths, then roll to other side and repeat. Hand-lead sweet spot Start in Drill 1 and roll to sweet spot. Sneak lower arm to full extension until hand is an inch below water surface. Narrow gap between head and shoulder. Kick gently. Balance in skating position Begin in Drill 3. Swivel head and look directly at bottom, rolling slightly to side to do so. Pause & check. Then roll back, passing through and past the sweet spot position Create long clean line from fingertips to toes Lengthen from back of body, not front Slip through smallest hole in water Glide silently and effortlessly After swivel, nose pointed directly at bottom. Is extended hand directly below head? Really balanced - gliding past pool tiles. After rolling back, you must feel comfortable. 25 yards on left 25 yards on right

25 yards on left 25 yards on right

to breathe. Pause in sweet spot for 3 yoga breaths. 5 Underskate Begin in Drill 4. After head is looking directly down: Wipe trailing hand across belly and past jaw until you can see the hand directly under the nose. Then slide hand back to side and complete Drill 3 Underswitch Begin in Drill 5, but as hand passes under nose, keep moving it to full extension while twisting torso and rolling all the way past the sweet spot on the other side. Take 3 yoga breaths until stable in sweet spot. Then repeat in other direction

Maintain needle shape while breathing. Drill 4 focal points Remain on side as trailing hand travels Slip through smallest hole in water 25 yards on left 25 yards on right

Extended hand points 25 yards toward pool bottom x2 Don't switch until spearing hand passes under nose Use hip and kick to trigger the switch as hand passes under nose. Stop kicking until reaching the sweet spot Use extended hand to "hold on to water". Flex the hand and wrist to become an anchor and feel water resistance. It can describe an S-curve down the centerline of the body Roll to the other side past the sweet spot, using belly button When rolling, move arm, head and torso as a unit Slip through smallest hole in water. Do the drill quietly without turbulence Link 1 Link 2

Double underswitch Same as Drill 6 but do two switches from one side to the other and back before finishing in sweet spot and taking 3 yoga breaths.

Keep head looking straight down through both switches Make sure that one hand is always in front of head at all times Ease off kicking while doing the switches, except to help rotate

25 yards on left 25 yards on right

Triple underswitch Same as Drill 7 Same as Drill 7 but do three switches in a row before finishing in sweet spot and taking 3 yoga breaths. Zipperskate Begin in Drill 4. After head is looking directly down: Leading with the elbow, drag your hand slowly along your side, as if pulling up a zipper. Continue leading with elbow with hand trailing until elbow and hand are alongside ear. Pause, check that shoulders are still stacked. Slide hand back down to side, roll back to Sweet Spot, take 3 yoga breaths and repeat Focus on being stable as arm comes forward. Sense water resistance against arm and soften arm and hand. If sinking while arm comes forward, try to keep weight forward and extended arm below head, and return zipper arm back to side immediately. If not sinking and stable, skate for a few seconds with elbow held alongside ear, while kicking. Try pumping arm vertically into and out of water to prepare for next drill

25 yards x2

Recomm ended for every swimmin g session. Can be done on dry land. 25 yards x4

Push Off to Skating a) Kick off the side of the pool and go as far as possible b) Kick off the side of

Start on stomach and do x 10 not kick after push off. Keep balance so that shoulder blades, suit and legs all surface at the

the pool and take a single stroke into underskate position. Alternate arms. c) End in the Zipperskate position 10 Zipperswitch Begin in Drill 9, but as soon as hand catches up to elbow at head, slice it in and forward. Switch and roll to Sweet Spot on the other side. Relax and glide in Sweet Spot for 3 yoga breaths or longer. 11 Double Zipperswitch Same as Drill 10 but do two switches from one side to the other and back before finishing in sweet spot and taking 3 yoga breaths.

same time

Switch through the 25 yards smallest hole. Practice x 2 silently. Hand entry is close to head. Slice hand down into the water and towards the 4 o'clock position. Keep focused on the core body as you switch Keep head looking 25 yards straight down through x2 both switches Remember to slice hand down into the water and towards the 4 o'clock position. Ease off kicking while doing the switches, except to help rotate. 25 yards x6

12 Triple Zipperswitch Same as Drill 11 Same as Drill 11 but do three switches in a row before finishing in sweet spot and taking 3 yoga breaths. 13 Overswitch Same as Drill 10 but raise elbow and hand just slightly out of the water. Enter hand into water just ahead of the head, "cut a hole in the water" and slice entire arm through the hole

During switches, water 25 yards must flow completely x2 over head Try to catch as much water as possible inside entire arm, as if scooping pudding

Overswitches with Work the breath into the 25 yards seamless breathing swimming rhythm, i.e. no x 6 (Swim stroke) long sweet spot pause Keep head looking straight down. When ready to breathe, roll entire body all the way to where the air is, with head going along for the ride Breathing drills a) Alternate long pause and breathing in Sweet Spot with rhythmic breath b) Add a rhythmic breath - two rhythmic breaths followed by one in Sweet Spot c) Slowly add more rhythmic breaths, one at a time but make sure to not struggle d) When rest is needed, just roll to Sweet Spot until you catch up with breathing. Eliminate unnecessary head lift Experiment with: Mouth-inhale and nose-exhale slowly - come up for air when exhale is complete. Compare to mouth-exhale at end. Mouth-inhale and exhale with mouth slightly open while swimming

 Inhaling with

mouth just above water Try to imprint good behavior on one side Try lengths with breaths (L/R) and strokes (5): L-5-R, L-4-L-5-R-4-R, L-4-L-3-R-4-R, L-3-R, L-2-L-3-R-2-R, L-2-L, R-2-R Fitness Interval Training #1 Heart rate should be in aerobic zone. 20 x 50 (10-20 seconds rest) Zipperskate 2 x 50 Zipperswitch 1 x 50 Double Zipperswitch 1 x 50 Triple Zipperswitch 3 x 50 Overswitch 1 x 50 4 or more of the following sequence: Triple Overswitch (with sweet spot pause) 1 x 50 Breathing drill 1 x 50 Swim stroke 1 x 50 Zipperskate 2 x 50 Overswitch 1 x 50 Repeat the following sequence, varying N from 1 to 5: Triple Overswitch (with sweet spot pause) 1 x 50 Breathing drill 1 x 50 Swim stroke N x 50 50 yards x 20 = 1000 yards

Fitness Interval Training #2 Heart rate should be in aerobic zone. 10-20 seconds rest