DRILL 14: OVERSWITCH

Why We Do It: Our final step is a drill that teaches you how your new “Fishlike” stroke will feel. In fact, you’ll be swimming with your new stroke between pauses in your Sweet Spot. This drill reinforces the timing you began imprinting with Under- and ZipperSwitch. That timing helps you swim taller. It also allows you to practice a deft, knife-like entry … Both of these skills help connect your arm to effortless power from core-body rotation.

Follow This Sequence

1. This drill is a natural extension of the corresponding drill in the Zipper drill series. Start with at least one length of Triple Zipper. Make sure you’re recovering with a compact, relaxed—almost lazy— recovery. On the second length, raise your recovery hand so it barely clears the water and immediately reenters. Do three or more “switches” on each cycle before going to Sweet Spot.

2. Practice with the following focal points:

• Keep your head hidden and stable. Keep watching the tiles on the pool bottom during the switches. Water should flow over the back of your head much of the time.

• Be “patient” on your switches: Wait for the recovering arm to reach your ear before you start to “pull” with your extended hand. Make the switch just before your hand enters the water.

• Put your hand into the water just in front of your goggles. Cut a hole with your fingers and slip your arm cleanly through that hole.

OVERSWITCH TIMING.

• Gradually shift focus from the timing of your switches to your core-body-rolling rhythm.

• Once you feel body rhythm, adjust body roll to allow for fluid, rhythmic, and seamless movement with no hesitation or interruptions.

3. If you feel good and don’t particularly need to breathe, add switches. Most TI students can do four to six switches with ease. The key is to sustain a relaxed, effortless, switching-and-rolling rhythm. You may find yourself able to complete a full 25 yards without pausing in Sweet Spot.