Experienced and accomplished swimmers (still practicing) tend to have well-developed swimming-specific fitness from their years of training, even after taking time off. When they begin retraining their stroke technique a challenge in that process is that they can get away with swimming fast or far with the old technique – they might switch from new pattern to old pattern when stress reaches a threshold because the new circuits are not yet strong. Outwardly they might be able to keep similar metrics and pace, but inwardly they notice the shift in loading and energy expense (hence, their motivation for changing technique!). In this case a special kind of discipline is required in training to resist sending signals through those old circuits long enough to build dominance in the new ones.
For less-developed swimmers, those without long and strong history in the sport, there may not be a deep base of swimming-specific fitness in place (like a big investment sitting in the bank account) as they begin learning better technique. When they start swimming intervals with some intensity or swim a continuous test distance they hit a wall in NNN number of meters, where their metrics and pace fall off dramatically, the moment they feel it is getting tough. An experienced swimmer can push past for a while and hold pace (while burning energy at a higher rate) but a less-developed swimmer typically cannot do this.
Low Fitness?
The question that often comes in some form from less-developed swimmers is, “I’ve been practicing technique for a while. But I am still getting exhausted at XX meters. It is because my fitness is too low?”
It could be.
We understand in TI that technique and fitness are always developed together. Let me refresh the definition of those two:
- Fitness is your ability to generate and sustain power (metabolic systems).
- Technique is your ability to deliver that power where it is needed, when it is needed, with consistent precision (neurologic systems).
Obviously, you want to have both well-developed together in order to swim with any sort of efficiency.
All repetitive movement is training the neuro-muscular system to prefer a certain pattern, and all movement requires muscle activation and metabolic support. In other words, every time you generate power you are also sending it somewhere, and through those movements your body is memorizing where and how to send it. But many adult-onset swimmers may not have evenly developed systems in both the neurologic and the metabolic side of the equation – and very few, even among swimmers with a long history, will be following programs designed to develop both sides proportionally. To address the weaker system we need to adjust variables of intensity both in terms its neurological load and its metabolic load on the swimmer in the practice planning.
In this essay when I use the term ‘metabolic’ I am referring to the systems that generate and sustain power, and when I use the term ‘neurologic’ I am referring to the systems that direct power with precision. They refer to a category of systems. Then one can view either category as having a degree of ‘fitness’ to it, according to how well-prepared the systems in that category are.
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Three Possible Weak Spots
To provide a simplified list for your self-examination, the weak spot in your performance equation could be one of these issues:
- Your ability to hold focus (awareness) is weak.
- Your ability to hold precise control (circuit strength) is weak.
- Your ability to sustain power (metabolic fitness) is weak.
First, understand that you have several systems that all have to be developed to an equal level of fitness and work together in order to hold a strong and efficient pace over a targeted distance. You will be limited by the weakest system in that team. Since the metabolic system is the easiest to measure and prescribe activity for it gets virtually all the attention in traditional training. However, for many adult-onset swimmers the metabolic is often not the weakest member of the team even though it be weak compared to your more accomplished peers. And training the metabolic more intensely will not magically remove the weaknesses of the other systems.
So we need a way to isolate the systems and run test for them to see which is more likely the limiting factor at this moment in your performance. Then you can train more deliberately in that weak area to bring it up to an even level with your other systems, then train all of them together, proportionally.
Giving adequate rest is an extremely important part of this test, because the objective depends on you giving enough rest to your metabolic system so it will not limit your performance unless it is absolutely the limiting factor. Usually, it appears that swimmers are pushing their metabolic limits so much so often, it is hard to recognize when neurologic failure is the primary cause of poor performance. That is what we are trying to expose with this test.
Who is this test suited for?
This test is suitable for those who are swimming slowly compared to your peers and not able to swim continuously farther than NNN meters (some disappointingly short distance) without crossing an uncomfortable threshold of effort. If you have not been practicing diligently to improve technique this test is not for you (yet), but if you have, and you are wondering if your weakest link is technique or fitness this test may help you identify which.
Test Instructions
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0. Warm Up
Complete a gentle, varied warm-up for 10-15 minutes, covering up to 800m. Silent swimming, with mixed stroke styles is a great generic warm-up.
1.Choose Suitable Interval Distance
Choose an interval distance that corresponds to the failure point distance you often experience. I am anticipating it should be something like 50, 100, 200, or 400 meters. And, you don’t know how many intervals you will do, because that is what this test will measure. You will allow this test to be open-ended – do as many as you can until you can’t swim within the parameters you’ve set for the test.
2. Rest Interval
Choose a generous rest interval – like 30 to 60 seconds, or more. But consider, you don’t want the rest interval to be too short (because your heart rate will not recover enough) nor too long (because your systems will ‘lose steam’ and it will be harder to build up metabolic momentum to start the next interval). So, there is an optimal rest window in there.
How to do this? Nasal breathing at the wall is a great way to find this window. When you get to the wall, do NOT talk or interact with anyone. Just sit down until you are buoyantly resting in the water, still. Think about what you just did on the last interval and what you are going to do better on the next one. Inhale/exhale only through the nose. Initially, when the heart rate is too high your body will want to emphasize the exhale, getting rid of carbon dioxide. But once it has reduced those levels, the breathing will shift to an inhale emphasis, and that means the chemical balance has shifted, and the heart rate is recovered.
3. Parameters To Hold
Aim to swim within these parameters:
Aim to swim at somewhere between 60-80% intensity level, (RPE 3 – see the chart on our Resources page) as if you were running a moderate pace, and aim to keep that intensity level consistent. You will want to note when that RPE changes (beyond your control) during the test because that is one feature we are looking for.
Level 1 – Choose one stroke-controlling focal point (one that you have been working with so it can be tested) and hold that focal point consistent on every length of the interval. You may alternate between two focal points, but be strict about switching after each length or interval only – according to your plan – your ability to hold attention as intended is what is being tested.
Level 2 – Aim to hold a consistent SPL on every single length.
Level 3 – Aim to hold a consistent Pace (a specific SPLxTempo combination) on every single length.
4. Self-Assessment Questions
As you go along, on one of those intervals you will feel like you are crossing a threshold to much more difficult effort. And that is when you ask the assessment questions (listed in the next section).
5. At Threshold, Keep Going or Stop?
When you feel you are approaching the threshold (of failure in one of your parameters) on an interval, take a good rest and try again. Use that rest time to refresh your attention, consider where there was an error in your control, and decide on a way you will improve your focus and control on the next interval.
The threshold may be experienced in:
- Effort level
- Attention
- Control
- Strength
If you can do the next interval and still maintain your parameters as intended, even as your strength seems to lower, that is ok. Keep going. But if you lose attention, or you lose control over a body part and you cannot regain it on the next interval even after resting extra – your test is done.
Assessment Questions
How many intervals did you successfully make within your parameters? More than you expected, with so much rest? Or still too few?
In that moment when you felt you were approaching or crossing the threshold into failure, what appeared to be the weakest system? What started failing first?
- My ability to hold attention on a focal point?
- My ability to hold precise control a certain part of my body?
- The strength in my muscles? (so I could not keep up the speed)
You may ask, what is the difference between the last two? There is a neurologic difference. A swimmer with well-trained attention and control can swim for hours without refueling and maintain nearly perfect precision in stroke form, but just can’t muster any more strength to go faster – speed drops in gradual steps according to drops in energy level – but control over movement precision remains.
In this test you are searching for the strength difference between the neurologic and the metabolic systems.
You might be able to swim farther but your stroke control falls apart. This indicates weakness on the neurologic side and suggests this is currently your limiting factor in swimming farther and faster.
Or, you might be able to swim farther with acceptable stroke control, but your strength falls way off (speed goes way down). This indicates a weakness on the metabolic side and suggests this is currently your limiting factor in swimming farther and faster.
If they both seem to fall away together, then you might have a fairly even balance of neurologic and metabolic development, and you can continue to distribute challenges in your practice time between those two.
Feedback
I run these tests with my athletes from time to time to help us see where the weak spots are and relieve the uncertainty about what should be emphasized in practice.
If this intrigues you and you try the test I would appreciate hearing how you experienced it, and what it revealed to you.
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Mat Under topic 3–parameters to hold you say
Level 1 – Choose one stroke-controlling focal point (one that you have been working with so it can be tested) and hold that focal point consistent on every length of the interval
Not sure what you mean. The only thing that comes to mind is a focal point of spl. What are other focal points of a stroke controlling point?
Hi Sherry,
Think of your entire stroke movement – any specific feature, any detail in that you can control, any focal point is what you can focus upon and test. E.g. ‘weightless head’, or ‘splashless entry’ or ‘swing elbow wide’ (on recovery). The goal is to choose a standard of control (controlling some quality feaure of the stroke movement) to achieve and try to hit that standard on every single stroke, every single length.
I think you understand this, but your question makes me consider how our generic use of the word ‘stroke’ or ‘stroke control’ can be interpreted in a few different ways. When we imagine ‘the stroke’, we might think of external products/effects of the stroke pattern (tempo, SL) or we might think of internal, causal details within the stroke pattern (head position, elbow, spine alignment, catch pressure, etc).
Thank you for inquiring about this. I will try to be more distinct in my descriptions using the word ‘stroke’.
Little late in coming, but thanks for your reply. I can think of 2 focal points I have been concentrating on, holding the head still and the 2BK. The greatest impact on my stroke control is the lack of holding the head still. The 2nd FP, the 2BK, is that I have to concentrate on doing it. I have been using the TT and counting every kick per length to try to reinforce the habit.
Holding the head still (and also a little deeper in the water) seems to yield the best results.
Will pay more attention to your ideas and work these tests into a weekly swim session. Thanks for the blog.
Would it be a good idea to use a TT in this weakness test or not?
A Tempo Trainer can add another dimension to this test. If using a Tempo Trainer is a new element to the training, then I would say no, don’t use it because the brain will fill up one of the two ‘channels’ just keeping up with that BEEP. A memorized consistent tempo is another level of technique that needs to be tested. Yet, if the Tempo Trainer is a regular part of the training experience then you may use it set to a comfortable tempo so that it assists rhythm without much attention demand – this may actually help extend your energy a bit farther (which shows the potential you have for extending it farther!).
Test for SPL consistency alone (with no tempo constraint) on the first level of technique resilience. Then test for SPL + Tempo consistency on the next level of technique resilience.
It depends on what level you are ready to be challenged and tested at.
Matt Hi. First, for the parameters, you want us to focus on them one at a time. Not simultaneously correct? Then we are to progress up the levels. Second, verifying everything you covered are a myriad of fitness and technique issues.
We want to test in a scientific kind of way – where we can isolate a variable to be tested so you have a reasonably good idea what is the cause of success or failure in your test.
And, we recognize that speed and endurance is derived from a package of fitness+technique skills. We can break that package down into a sequence of skills, some foundational, some dependent and test for them in the order of development. According to our understanding of physiology and neurology, in TI we build and test for consistent control over SPL first, as a good indicator of good internal skills (details that cannot be observed directly). Then we build dependent skills on top of that SPL control. Tempo is a dependent skill, not a fundamental one.
One might test for Tempo separate from SPL, but Tempo only has meaning in relation to SPL (hence, the ‘dependent’ skill label). There might be some circumstances where a swimmer may turn off concern for SPL and just work with tempo and test it, but I would recommend this only after that swimmer has a very strong control and muscle memory for a certain range of SPL. So, testing for Tempo control comes after development of SPL control.
Then, as the swimmer advances the tests can combine two or more variables to be tested as a whole skill package – SPL x Tempo + long distance, or cold water, or waves, or sustained race pace, etc. But if one has not already developed and tested single variables, how reliable will be his assessment of results when he jumps to a multi-variable test?
It is clearer now. By the way I am subscribed to Terry Laughlin’s newsletter. The last one contains a testimony from a new swimmer in his 40s, from India, who made some great stamina strides in a short window of time; I believe he credits you with perfecting his two beat kick.
It’s still amazes me how well this method and understanding really works to transform swimming, for ordinary people like us. And it is so pleasing to hear that we can help even with just some explanations online. More power to the swimmers in India!
Actually, for the level 2 scenario, how would one know to maintain a consistent SPL without the constraint of a consistent speed, which may then necessitate a Tempo Trainer? I ask because I did some drills today and found my SPL shooting up/ varying on lengths. But then I believe part of the issue may have been uneven speed.
It is not uncommon to hold SPL consistent but gradually slow down tempo or to be sporadic in tempo. When we run baseline test swims on various people we might see consistent tempo and random SPL, or random tempo and consistent SPL. It happens from different, incomplete wiring in the stroke control. Some people can hold the rhythm but not the precision, and others can hold SL but not realize how the vary tempo to do it.
Another lesson we draw from nearly every elite 400 and shorter races – everyone is slowing down at the end, but those who tend to win are those who allow SL to shorten the least and thus increase tempo the least (steady pace made by steady SL), while those who tend to lose more often are those who speed up tempo dramatically in attempt to compensate for a collapsing SL. Our sense of distance and timing grows really fuzzy under stress – novice to elite. Therefore we train to memorize it and burn it deeply into the nervous system.
So, I would expect you, by the nature of your training emphasis, to have a loyalty to either SL or to Tempo, and under higher intensity swimming or stress, the strong side and weak side of the equation will be revealed. Preferrably your loyalty would first be to SL. But whatever the loyalty is, then the swimmer needs to train the weak side of that equation, without losing his standard on the strong side (although we can turn it down for short periods of time to enable easier wiring of the weaker skill).
One last thing. I have seen ‘SL’ used a lot on TI blogs to elucidate bit never questioned. But as I get deeper, I am turning more stones The terms SL and SPL are they the same? Or are you referring to Stroke length? Btw saw you on YouTube. You are not qualified for the “ordinary people” cadre. 🙂
‘Ordinary??’ Well, I was a swimmer under traditional understanding for about 13 years before I found TI. If you saw what I was before then I would undoubtedly have been put in the ordinary people category. What I (obviously then) didn’t have in natural talent for swimming, the TI approach in combination with persistence and patience in the process produced very nice things. That is the hope I share with you and others! I continue to be persistent and patient with the process for the last 15 years with TI so I keep growing too – that can be an encouragement to some who love the daily process and a disappointment to others who want it all ‘now’.
You may be noticing that SL and SPL are used interchangeably in a loose context. But strictly, technically speaking, SPL is number of strokes taken per length of the pool (and the number only has meaning in relation to a particular pool length), and SL is the length one travels in a full (two arm) stroke cycle (and it is an absolute number, not dependent on the pool length). So, my SPL in a 25m pool may be 16 SPL, and the corresponding SL of that stroke may be about 1.2 meters per stroke. We cannot use terms of SPL in open water because there is no pool length to reference. But we might (with some way to estimate) talk about the stroke length of a swimmer in open water. Less than .75 m/stroke might be extremely short for many adults, while 2.0 m/stroke would be extreeeemly long, perhaps impossible for most, even the tallest swimmers.
In my previous comments to you I see I used both terms, and in my mind I was intending each one in its technical sense, but that could easily be lost on the reader. We most commonly use SPL because that is the number we measure and are interacting with on a daily basis in the pool.