First reference these previous two posts:
Let me explain a bit about the SPL (or Stroke Length) Development Process:
Step 1. Reach SPL range.
In the first stage you are developing the ability to reach appropriate stroke length- the first goal is to simply be able to swim in our SPL Sweet Spot range. This is hard work and requires time and concentration to get there. I have outlined the process above.
If the Swimmer is currently at 22 SPL but estimates an appropriate SPL Sweet Spot of 16-18 SPL, then he needs to work his way down into that range.
Example Set:
Choose 3 Focal Points: A, B, and C
- 4x drill with Focal Point A
- 4x drill, then 4-5 whole strokes with Focal Point A
- 4x 25 whole stroke lengths, with Focal Point A
Go through the set again using Focal Point B, and again using Focal Point C.
The goal is to use the drills to carefully form your best stroke, then form a series of these best strokes, and then use that stroke to go an entire length. Keep working your way toward your SPL goal by refining your stroke detail by detail, taking time to imprint each one.
Step 2. Hold SPL consistent.
Then you are developing the ability to hold appropriate stroke length over distance, starting with shorter and varied work/rest intervals and working toward holding it over the total distance without rest. Once you can hold SPL on one length, it is time to work on extending that to longer distances to imprint it in the brain and build muscle memory. This is the process where, over time, it starts to feel easier (more natural) to hold the chosen SPL.
Example Set:
- 2x 25 active rest drill/swim with Focal Point A
- 2x 25-50-75 with Focal Point A
- 30 second rest with careful visualization of your stroke and Focal Point A
- 100 holding your chosen SPL
Go through the set again using Focal Point B, and again using Focal Point C. Add challenge by combining Focal Points AB, BC, AC, and ABC, and increase distance of the work intervals.
The goal here is to memorize in muscle what every part of that stroke feels like in order to repeat it on each length. And to memorize in mind the exact Focal Point details you need to keep your attention upon in order to achieve it.
Step 3. Shift SPL like gears.
Then you are developing the ability to shift stroke length on command within your SPL Sweet Spot. This is the stage where you start to memorize and automate the feel for each distinct SPL count – it becomes natural. The swimmer can, from lap to lap, switch from 16 to 17 to 18 and back like clicking the gears on her bicycle.
Example Set:
Where N = your lowest SPL in your SPL Sweet Spot
3x (25-50-75-100)
- Round #1: N
- Round #2: N+1
- Round #3: N+2
2x 75
- Round #1: N, N+1, N+2
- Round #2: N+2, N+1, N
3x 100
- Round #1: N, N+1, N+2, N+1
- Round #2: N+1, N+1, N, N
- Round #3: N+2, N+1, N, N+1
Those are three ordered steps to take in developing control over stroke length. The path will require the Swimmer to discover and refine skills for balance, stability, streamline to get there because imbalance, instability, and poor shape are the very things restricting him from achieving those stroke counts. Those body control skills will be his foundations for speed later on when he is ready to build up Tempo.
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So when can you add the Tempo Trainer?
First get yourself able to actually use the SPL in your SPL Sweet Spot range. Then you can increase the challenge on your stroke once you reach a level of ease with them – being impatient in this process will actually slow down your progress not speed it up. Let me explain how this works a bit more…
The path to improving stroke skill is this:
- Put the skills in proper learning order (TI has done this for you)
- Develop the skills one-by-one, in order
- Then gradually combine the skills and work on them together
Then increase challenge on your stroke length abilities by:
- Use multiple Focal Points
- Increase distance
- Add comfortable tempo control with Tempo Trainer
- Add challenging tempo control on the slow end (this further challenges balance and streamline skills)
- Add challenging tempo control on the fast end (this challenges timing skills)
Recognize yourself moving through these Stages Of Ease of imprinting before considering whether to add more challenge:
- It feels Impossible
- It feels Difficult
- It feels Tiring
- It takes Focus
- It feels Easy
- It feels Unconscious
The discipline here is to impose only one carefully chosen challenge on your brain and body while Stage 1, 2, or 3. I suggest that a swimmer consider using a Tempo Trainer after he has walked through the 3 Steps outlined above, and do it up to Stage 4 Ease, where it starts to feel normal, though she has to focus carefully on it. Then he can consider adding a comfortable Tempo to that to build up his skill further.
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View the whole Metrics Series:
- Metrics 101 – Stroke Length
- Metrics 101 – Aim For Stroke Length Ease
- Metrics 101 – SPL Development Process
- Metrics 102 – Tempo
- Metrics 102 – Slow Tempo
- Metrics 102 – Fast Tempo
- Metrics 103 – Pace
- Metrics 103 – Pace Construction
- Metrics 103 – Pacing Failure and Success
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I have a question about step 3 (shift SPL like gears). How are we supposed to do that without taking SR into account? I mean, I can hold 16 SPL, but if I have to increase SPL I have to increase SR as well, even if I don’t increase or even maintain speed. So the question is, where is SR in this stage? should it be ignored completely?
Hey Dan, yes, it is correct that SR will be influenced, but there are skills we can master to resist or guide that influence by a calculated amount. Slowing SR is something to take note of, but not worry about in this stage. The fact that one can’t see how or can’t control SR while shifting SPL is the entire point of building these skills in a certain order. SR (Tempo) must serve SL, not drive it. The common swimmer simply shifts one variable and the other counter-shifts because they don’t know there is any other way to do it, they don’t recognize all the additional variables they can control which will give them control over both variables at the same time. The advanced swimmer can shift one, the other, or both, up or down by calculated intention. There is math and specific stroke control skills involved with this that are not commonly known among swimmers and not commonly taught in swimming programs, and this is precisely what the 6 steps of the advanced training path teach.
Hi Mat,
Firstly, great website with loads of superb information.
I have been trying for some time now to reduce my SPL. I am 188cm tall but currently can only hold an SPL of 21 for 150m with a TT of 1.2. If I use a TT of 1.3 I can hold this SPL for 1000m. It has taken me some time to be able to go from 1.3 to 1.2 and I find it hard work. Having read your posts I am assuming that my biggest improvement area needs to come in streamlining?
In your step 1 you say …
“Choose 3 Focal Points: A, B, and C
4x drill with Focal Point A
4x drill, then 4-5 whole strokes with Focal Point A
4x 25 whole stroke lengths, with Focal Point A
Go through the set again using Focal Point B, and again using Focal Point C.”
What 3 (or more) focal points do you think I should work on, and when you say 4 x drill, what exactly do you mean by drill?
Finally, do you have any other suggestions for me to reduce my SPL?
Thank you in advance.
John
Hi John, thanks for reading, and letting me know it is useful to you.
You may be aware that I am specifically referencing Total Immersion’s freestyle drill sequence in these posts, but one could insert their own drills into it. A drill is some activity that slows down time (in your mind) and simplifies the movement pattern (literally, or mentally) so that you can more easily pay attention to details and control them.
So, in my mind, when I wrote this practice set, I could be imagining someone doing ‘Superman’ drill for 4 or 5 seconds (holding his breath), using ‘Laser Lead Spine’ as a Focal Point, then immediately moving into 3 to 5 strokes while continuing to hold that same focal point and body sensation. Transitioning from passive position to active position, or from simple movement pattern to move complex pattern, while holding the same focal point.
I am guessing that you are in a 25m pool? You are obviously aware that 21 SPL for a 188cm height is too short. But it is an indicator, not a judgment. The chart under ‘Stroke Counting’ on the Resources page ( https://mediterraswim.com/resources-2/ ) recommends 15-19 SPL for your height (though other physiological factors would urge that range up or down a little). What this means is that a person of your height is entitled to easily access that SPL range once the foundation of body alignment and streamline shape are in place. Reaching sub 19 SPL does not require a fitness solution, it requires a body control solution. Simply put, your SPL strongly suggests (since I can’t see you) you’ve got excessive drag keeping you from easily sliding 1.05 to 1.33 meters per stroke (the SL equivalent of 15-19 SPL).
So, I am encouraging you to view this SPL range, not as a goal you’ve got to achieve by might, but a measurement of how well you’ve positioned and shaped your body on each stroke. As you improve the foundation of alignment, longer strokes (up into this zone) will be the natural result. Therefore, we need to caution swimmers from treating it as a performance goal and thereby falling into the trap of accomplishing a longer stroke by More Power, which defeats the whole purpose of the neuro-muscular training approach. We’re after optimal stroke length (and later, optimal tempo) at minimum energy expense. So, that ‘minimal energy expense’ value must be pursued at every incremental step.
Tempo is a skill which is developed on top of stroke length control, because Tempo means nothing without SL control. If you can’t achieve sub 19 SPL at any Tempo, you won’t magically happen when you increase complexity on the brain by increasing tempo out of your comfort zone. I suggest (but not insist) you consider setting aside the Tempo constraint (turn off the TT) and just work on the foundation to your stroke length, which is Spine Alignment from Superman and Skate, and Streamline from Skate and go from drill to whole stroke at any distance combination that suits you (which challenges you just enough, yet allows you repetitive success more often than not).
I can imagine you struggle with getting into faster tempos without SL control in place first. You have encountered the dead-end of Tempo-centered speed work. Tempo is adjusted only as the swimmer can make careful trade-off for SL which results in an actual faster speed. The number one limiting technical factor on swimmers all the way up to the ones in the Olympics (those who do not qualify for the final round) is this: they cannot maintain their stroke length under the pressure of increased Tempo. So, from this perspective the highest technical training priority is to get control of SL first, then develop Tempo always in respect to SL.
I really can’t say what FP to recommend without having some picture of your swimming. But I will tell you a little coaching/therapist trick – we use these exercises/drills not only for strengthening, we use them for diagnosing problems and weaknesses. Put the swimmer into a position that requires certain isolated set of skills and when they hit a failure point we can get a good idea of what skills are weak. So, if you have a copy of the TI Freestyle videos (Terry’s version or Shinji’s version) you can see what (nearly) ideal looks like, then go try it yourself and make careful observations where your abilities are breaking down. That will point you in the direction you need to work.
TI Perpetual Motion Freestyle Video Series (download) $29.95
http://www.totalimmersion.net/store/videos/perpetual-motion-freestyle-total-immersion-self-coached-workshop.html
Swim Like Shinji – Challenge: 1000m Freestyle Drill Video Series (download) $14.95
http://shop.tiswim.net/en/ebooks/challenge-1000mfree-en.html
Another guiding concept is to always work on the spine first, then work out toward the extremities – go from ‘gross motor’ skills to ‘fine motor’ skills. The spine is the core and the axis on which all positions and movements are aligned. So look for problems there first. I have more essays here on the blog site about spine alignment.
Hi Mat,
Thank you very much for your comments and suggestions. I really appreciate your help.
Best wishes,
John