Swimmers who fall into this category are those already representing the state or club at national level. Because of the huge numbers of athletes who training together at the club, coaches attention cannot be adequately provided to these athletes to improve their strokes. In addition, athletes at this level are usually unaware of the benefits from proper nutrition and strength training to develop muscular performances specific to their race distance or choice of stroke. Kaizen Aquatics provides high performance coaching for these athletes to help them receive feedback through video analysis and specific feedback on exercise / workout prescription, nutrition, and injury prevention.
Approach for Masters & Competitive
Kaizen Aquatics uses a 6-phase approach in helping its athletes improve their swim performance
Phase 1 Video Analysis and Preliminary Feedback
Prior to beginning any stroke correction, it is important for swimmers to know what stroke errors they have and understand why they are not able to swim to their desired level of performance.
Through video analysis, all angles of the swimmer’s stroke can be recorded and analyzed. As such, swimmers will be able to visualize specifically the areas that need to be improved.
A copy of the swimmer’s video will be given to him or her without any additional cost.
Phase 2 Prelimary Drills Segment
Drills have been the single most neglected aspect of stroke correction. At Kaizen Aquatics, we believe in using a series of well-crafted drills to help improve the performance of our swimmers.
The drills we teach consist of 5 Stages:
- Stage 1 - The introduction to kicking mechanics and the improvement of kicking technique for performance
- Stage 2 - The introduction to hydrodynamics and swimming movement economy through proper core body control and core body positioning
- Stage 3 - The introduction to the mechanics of pulling and getting the most out of the pull phase of the stroke
- Stage 4 - The introduction to proper recovery techniques and efficient hand placement positions during the final phase of recovery
- Stage 5 - Synergizing all elements of the stroke with proper rhythm and stroke timing
The drills taught at Kaizen Aquatics have been carefully selected to improve the swimmer’s technique in key areas such as buoyancy, core body control, core body rotation, maintaining streamline position, optimum scull patterns, efficient recovery movement and good synergy between arms, core and legs. The drills are also arranged in an order where there is an effortless transition from drill to drill while maintaining constant levels of progression.
Phase 3 Direct Stroke Correction
Direct stroke correction begins once the swimmer has completed the series of foundation drills. This is done so that many of the major errors present in the swimmer’s stroke will be eliminated from the start. In addition, with a stable stroke technique and rhythm, the swimmer would be better able to handle the fine-tuning needed for the stroke correction.
Usually during this phase, the swimmer will be doing a larger proportion of full stroke swimming in relation to drills. This is done so that the swimmer can accommodate the changes to his or her stroke through specific muscle memory.
Phase 4 Video Analysis and Specific Feedback
Video analysis is done more actively during the later stages of our swim program.
Video analysis allows the swimmer to see and recognize stroke errors which may be very minute or unnoticeable due to the angle of the head in the water. The swimmer undergoing video analysis can view his or her stroke from the side or front, above or underwater.
Feedback from the video analysis is given immediately to allow for stroke corrections to be done on the spot.
All swimmers will also receive videos of themselves in the form of a CD. This allows them to compare and contrast their previous and current stroke form and swim technique. It also serves as a reference point to gauge their own progression and improvements.
Phase 5 Advanced Drills Segment
The advanced drills segment is the final segment of the pool based component. This phase consists of highly technical stroke specific drills which are prescribed based on the individual needs of each swimmer. These drills require a swimmer who is already competent in the freestyle stroke to be able to perform and reap the benefits from them.
At Kaizen Aquatics, we have a series of advanced drills which are classified according to the area of the stroke which the drills can improve, namely:
- Core Control and Movement
- Pull Action Recovery
- Breathing Movement and Techniques
- Kick Cadence and Technique
- Rhythm and Coordination between the different portions of the body
Through learning and practicing of the advanced drills, swimmers not only become competent but also very proficient in their strokes. Hence, they are more able to maintain stroke form when racing and they would also being aware of the different strengths and weaknesses of their own physiology. All in all, it results in a swimmer who is not only able to swim well under low stress conditions (training) but also in high stress situations (competitions, races).
Phase 6 Sea Swim Clinic *additional
Kaizen Aquatics conducts sea swim clinics for our swimmers to accomplish 4 main objectives:
- To reconcile and help swimmers who are already competent in their strokes perform optimally during the swim leg of a triathlon.
- To introduce the different techniques and tactics involved in sea swim.
- To allow swimmers to practice in a non-stressful situation where they are able to try new tactics and strategies without having to worry about getting a poor result.
- Allow swimmers to get feedback on their individual performances and to know what are the areas to improve on.
To accomplish this, all sea swim clinics will be conducted at the various local beaches:
- Changi
- East Coast
- Sentosa
During this phase, swimmers will go through a 5 part process:
- A comprehensive workshop and discussion sessions with materials to provide them with the necessary information on dealing with sea conditions.
- A practical session in the sea.
- Video analysis of the first practical session.
- A second practical session in the sea.
- Individual feedback and summery of sea swim techniques.
At Kaizen Aquatics, we keep our sea swim clinics very small (maximum of 7 swimmers per clinic) because of 3 main reasons:
- Focused attention on each individual
- Adequate time for individual review and feedback
- Safety