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Written by Suzanne Atkinson Wednesday, 12 October 2011 01:07
Effortless Freestyle, Freestyle Masterclasses and TriFit Faster Freestyle clinics - Starting in November
Kona Swimming at TI Open Water Camp, Hawaii
This fall I'm Introducing three distinct ongoing freestyle options for triathletes. In the past I've taught a single 4 week Freestyle clinic with a 5:1 student:teacher ratio, focusing on fundamental elements of Total Immersion freestyle and more.
This year in order to allow for better absorbtion of new skills, and also devote ample time to advanced skills such as seamless breathing, effective two beat kick and a propulsive catch, I've decided to offer two distinct four week skills sessions. In addition, I'll be offering an ongoing weekly fitness session associated with US Masters Swimming. Following are brief descriptions of each:
Effortless Endurance (4 week class, 1 hour per week):
If swimming feels uncomfortable, you tire easily or increasing distance is a struggle, the culprit is energy waste, not lack of fitness. The solution isn't swimming more or harder; that only ingrains your "struggling skills." The fastest way to transform struggle into effortless, enjoyable swimming is by learning the Effortless Endurance skill sequence: Balance > Streamline > Propel. Learn to cooperate with gravity, streamline and immediately swim further, faster with less effort, and propel yourself using gravity and body mass, while transfering workload to fatigue resistant muscles. Video analysis included. Limit 5 students
Freestyle Masterclass (4 week class, 1 hour per week)
If you've reached the "OK Plateau" - you're swimming is good enough but not improving -- if you're in need of reinvigoration, or you sense nagging inefficiencies in stroke, kick or breathing, the freestyle masterclass will put you on the path from efficient to expert in freestyle. You'll learn higher-level skills, particularly how to (1) catch-and-stroke more effectively; (2), breathe seamlessly; and (3) get more out of your kick while working less. Participants should have completed the Effortless Endurance class, a private lesson series or have similar freestyle ability. If in doubt, upload video of your swim. Video analysis included. Limit 7 students
Weekly Faster Freestyle with US Masters Swimming (ongoing 8 week sessions, 1 hour per week)
If you enjoy racing and seek to improve your speed, I'll teach you to how to improve fitness and speed with precise optimization of stroke length and stroke rate . You'll learn to replace generic repeats and magazine/book workouts with engaging and 100 percent personalized practice. This weekly session can be a supplement to your current swim training, including masters swimming, or it can be a standalone weekly group swim session to complement your personal swims. Tempo Trainer required. (can be purchased from Steel City Endurance at a 20% discount off retail).
Participants in Faster Freestyle are expected to have participated in either a private lesson series, the Effortless Freestyle class, or have similar swimming ability. Average 100yd repeat pace should be less than 2:00, and you should be able to swim 200 yards continuously, and 1500 yds or more per practice session. (more advanced swimmers 500yds continuous in < 10 minutes and 2000yds or more per swim session). Limit 12 students
Currently Scheduled Session Dates: (Reg Price/Tri Club Price)
Effortless Freestyle (TI 1.0) ($210/$180)
November Wednesdays 2nd, 16th, 23rd, 30th 8pm
Freestyle Masterclass (TI 2.0) ($210/$180)
December Wednesdays 7th, 14th, 21st, 29th, 8pm
TriFit Faster Freestyle/US Masters (TI 3.0)
Fall 8 Week session ($80/$72)
Every Tuesday 8pm, starting November 8th thru December 27th
Question: Why are the 4 week clinics so much more expensive than the 8 week Tri Fit session?
The 4 week clinics are very technique focused, and class size is limited to 5-6 students to allow for frequent hands on adjustments and personal attention. Video analysis of stroke is included during first and last sessions, with videos uploaded for viewing online at any time.
The 8 week TriFit session allows up to 12 students and is a more traditional fitness swimming session affiliated with US Masters swimming. Participants must be members of USMS. There will be 95% full stroke freestyle with personalized sessions guaranteed to improve your speed.
I'll be sending out more info with instructions on how to sign up for the upcoming swim sessions in the next few days. And of course, I will always be available for private and group lessons as well.