TI Freestyle 1.1 Drill Sequence UPDATED

Level 1.1 Freestyle Drill Sequence

The Focal Points can be organized in order of priority according to region of the body:

Path - FP Body Part Inventory

When working on memorizing the Focal Points for each drill, you can remember this order to the checklist:

  1. Head and Spine
  2. Arms
  3. Legs

Balance-Comfort Sequence

Drill: Superman Glide

  • Weightless Head
  • Laser Lead Spine (engage the core muscles!)
  • Tighten Belt
  • Relax! (Turn off all muscles that can be turned off)
  • Arms On Wide Track (shoulder width)
  • Hands On Target
  • Elbows Pointed Outward
  • Legs Hidden Behind (streamline)

Additional Instructions:

  • Push into surface glide; spend no time underwater.
  • At first do repetitions with no kick to glide for 3 to 4 seconds only. That is enough.
  • If more time to concentrate is desired, use gentle vertical flutter kick to just keep legs up (forward movement is not necessary).
  • Stop and stand for breath, to regain momentum, or if toes touch bottom.

Recovery-Stability Sequence

Drill: Superman Position with Single Arm Movement

  • Hold The ‘Pilates Ball’
  • Elbow Circles
  • Swing Elbows Wide (from hip to ear)
  • Lazy Forearm
  • Drag The Fingers (behind the elbow)

Additional Instructions:

  • Push up to the surface and glide; spend no time underwater.
  • No breathing. Stand to breathe.
  • Elbow will be at the surface, the forearm will remain underwater completely.

Alignment-Streamline Sequence

Drill: Superman Glide to Skate Position

  • Weightless Head
  • Laser Lead Spine
  • Rotate on Laser Lead Spine
  • Rotate to Low Angle (less than 45 degress)
  • Back Hand Deep in Pocket
  • Lead Arm on Track
  • Legs Hidden Behind

Additional Instructions:

  • Push up to the surface and glide; spend no time underwater.
  • Start in Superman, 2 seconds to check position, then switch to Skate.
  • At first do repetitions with no kick to glide for 3 to 4 seconds only. That is enough.
  • If more time to concentrate is desired, use gentle vertical flutter kick to just keep legs up (forward movement is not necessary).
  • Use a gentle, vertical flutter kick (a horizontal kick means you are using legs to hold angle, rather than core muscles).
  • Stand and restart when you can’t maintain momentum with an ‘unruffled’ kick.

Drill: Swing Skate

  • Elbow Circles
  • Swing Elbows Wide (from hip to ear)
  • Lazy Forearm
  • Drag The Fingers (behind the elbow)
  • Ear Hop
  • Mail Slot Entry

Additional Instructions:

  • Start in Skate Position LEFT side.
  • Push up to the surface and glide; spend no time underwater.
  • Swing 3 to 5 times on one side. Stop, breathe. Then start on RIGHT side.
  • No breathing. Stand to breathe.
  • On swing the elbow will just touch the surface, the forearm will remain underwater completely.

Drill: Swing Switch

  • [Use Focal Points above] and
  • Spear straight to Target

Additional Instructions:

  • Start in Skate Position LEFT side.
  • Push up to the surface and glide; spend no time underwater.
  • Swing arm 1 time, the PAUSE for 3 seconds in Mailslot Pose.
  • Then switch carefully to perfect Skate on RIGHT side.
  • No breathing. Stop and Stand to breathe.
  • On swing the elbow will just touch the surface, the forearm will remain underwater completely.

Rhythmic Breathing

You will build the skills in this order:

  1. Position (of the head for easiest, smoothest breathing)
  2. Timing (of the Turn and Breath)
  3. Air Management (when and how to exhale and inhale)

Workshop - 3 Step Breathing

Drill: Superman Glide To Skate Position

  • Nod (to the side)
  • Split The Face
  • Hooked Fish
  • Turn Early (turn head with beginning of catch)
  • Small Bubbles Through Nose
  • Clear The Hatches (at the last micro-second)
  • Quick Sip Of Air
  • Eyes Race The Recovery Arm (your eyes should not see the recovery arm swinging forward)

Additional Instructions:

  • Pick one wall you will turn towards (same wall, when swimming in either direction)
  • Check Weightless Head and Laser Lead Spine before attempting to rotate.
  • Head will turn with shoulder, as if pulled with a string. It will return immediately to eyes-down position.
  • Finish in Perfect Skate Position. Stop, go back into Superman Glide to start again.
  • Do not take breathes on the first several repetitions. Stop to breathe. Make good head position a higher priority that getting a breath during these drills.

Drill: 1-Arm Stroking

  • [Use same Focal Points above]

Additional Instructions:

  • Use same instructions above] and
  • Keep one hand ‘in the pocket’, arm tucked in close to the body. Do not let elbow pull back to the side of the body.
  • Turn toward the stroking arm, at the moment of the catch.
  • Keep head steady. Prevent it from bobbing up and down in the water, on each stroke.
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2 responses to “TI Freestyle 1.1 Drill Sequence UPDATED

  1. Hello Mat,
    how to deal with “push into surface glide”? It will produce an energy wasting wake included a slight uncomfortable feeling of drag…
    Best regards,
    Werner

    • For the Superman drill purpose, the primary objective is to find balance at the surface, not to move forward. The purpose behind instructing the swimmer to ‘push up into the surface glide’ is to prevent a swimmer from jumping up into the air, falling over the surface of the water and then splashing down, where gravity is now driving the body downward underwater. Instead, to begin the Superman drill we want the swimmer to bend the legs and drop under the surface then gently push the body upward toward the surface at an angle, gentle enough that the swimmer’s body becomes horizontal just as it reaches the surface and continues to glide in horizontal just at the surface. We don’t want the body to pop up over the surface like attack submarine doing an emergency surfacing maneuver.

      Does that make sense?

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