Swim coaching reimagined
Types Of Instruction
- Foundation Series I 3 Hours
- Foundation Series II 7 Hours
- Combat Swim Stroke ( for PFT Qualification )
- Remote Coaching Package
- Quick Splash
- Skill Builders
- Speed That Works
- Open Water Series I
- Open Water Series II
- Open Water Series III
- Early Season Refresher
- Starts & Turns
- Surface & UW Video Review
We invite you to join us and see the Mindful Swimming LLC difference in swim instruction.
You don't get better by practicing…you get better by practicing correctly…because practice makes it permanent.
Foundation SEries I
A Great Place To Start:
Foundation Series I last's 3 hours and will change how you feel in the water as you progress from reluctance to comfort, control and confidence. After completing Series I, when you are ready and desire to do so, you can register for Foundation Series II for 4 additional hours. Our process begins without an expectation to even get into the water. This series is based upon the foundation of Total Immersion.
Our Foundation Series I program is the fit for you if:
Do not feel comfortable around or in the water,
Get into the water but stay near or hold onto the edge,
Are reluctant to, or cannot put your face and head in the water,
If you move your arms and kick your legs in a freestyle motion but do not move, are not comfortable in all depths of the pool and tire easily
But have a desire to learn to swim.
Class Information:
Foundation Series I is only available in a private one-on-one lesson that can take place at the Life Center, or Swim Studio.
In Foundation Series I, you will progress through a set of practices, on deck and in the water, that will move you gently into developing water awareness, exploring and expanding your comfort, balance and streamline skills based on our 1st PRINCIPALS. You will also be introduced to the beginning fundamentals of getting air while swimming.
When we move to water, you can be assured the water is as warm as possible and that we start in a depth in which you can easily stand and see the bottom. Your safety is our top priority while you have fun learning and exploring the water depth.
We fully understand how intimidating it is and how immobilizing it can be if you are not comfortable in the water. Many adults feel the same way, largely because of their past learning experiences with swimming and water. Being nervous and embarrassed need not stand in your way any longer.
Expand your Boundary…And Create A New Comfort Zone
Foundation Series II
Is Right For You If:
- You learned to swim as a child but wish to update and refine your skills with a modern approach.
- You are a recreational / fitness or performance swimmer searching for new techniques to give you an edge.
- You desire to close your "performance gap."
- You have completed the Early Strokes Program
- You are a recreational / fitness or performance swimmer searching for direct instruction and a more individualized approach.
- You wish to transition to open water.
- You are a fitness / performance swimmer and wish to begin your journey for more speed, or more duration.
- Wish to learn the fundamentals of being a Mentally Tough swimmer and building your EQ Skills.
Foundation Series II Skills
The skills we coach in FS II are based on our BAMTIP method and 1st Principles Scale. FS II is heavily oriented toward sensible, non-injurious and effective bio-mechanical positioning and technique. FS II is also based on the principles of Total Immersion.
This Series also includes understanding the emotions involved when we swim and how to create mental toughness. We do this by developing a growth mindset as well as EQ Skills for problem solving, success in performance and endurance, and managing fear, frustration and advoidance.
The FS II is created to last 7 hours. FS II involves dryland and wet coaching. FS II also introduces the participant to a few specific strength training activities for swim and core stability.
We do not believe getting air should be a struggle. For many people, the ability to consistently get air is tortuous and disrupts their entire body posture in the water. Nor do we believe getting air should be approached as a stand alone function of swimming.
So we integrate the discussion of the importance of the breath, how to get air, and how the breath actually works during each session. We start on breath work during the very first wet session.
QUICK SPLASH
QS is offered to individuals that wish to have a short 80 minute session in order to determine if they wish to proceed into Fundamental Series I, or II. This gives a participant the chance to review the facilities and work with the coach to determine if the Mindful Swimming approach will work for them.
SKILL BUILDERS
Skill Builders are offered to past participants of Fundamental Series I or II. Skill Builders are 60 minutes in lenth and allow the individual to isolate and work on just one area.
Skill Areas include: Recovery, Catch, Breath, 2 Beat Kick, Movement Synchronization, Endurance, Targeted Muscle Strength and Mental Toughness / EQ. Video analysis is heavily used during Skill Builder sessions.
SPEED THAT WORKS
Generating speed over a short distance course is different than a longer middle distance, or tri / marathon swim distance of miles.
During this 3 hour course, the coach works with the participant to tailor the emphasis to match the required distance. STW is heavy on working within several different metric situations. STW is also heavy on lengths swam and ways to reduce drag. The participant is introduced to specific and targeted dryland strength exercises.
Participants must have completed FS II.
REMOTE COACHING PACKAGE
We offer a remote coaching package for individuals, due to distance from Greenville, who find it problematic to travel to our facilities. Ususlly this means a 5 or more hour drive.
After the introductory Zoom meeting, the participant and coach can decide if a Remote Session is a good fit.
If so, the coach will work with you to address your development needs, particular challenges, and make steady progress toward the solutions.
The Remote sessions involve Zoom meetings to review video, followed by dryland demonstrations and discussion.
An underwater video camera is loaned to the participant for the duration of the session. The participant has a friend do the filming and uploads the footage to a cloud service for use.
COMBAT SWIM STROKE
CSS is offered as a traning course for new enlistees, or current enlisted personel who have a requirement to pass a 500 yd swim test using the stroke for their PFT.
The course covers all aspects of the CSS, start, stroke components and synchronization, breath and turn.
The course length is determined, in large part, by the participants swim history.
Participants lean EQ skills to adapt to the stress and endurance of the stroke. Special emphasis is given on how to reduce drag so the swimmer can propel through the water, and resist fighting over top of the water.
Other skills like sighting, endurance adaptation, and using fins is also covered.
STARTS & TURNS
We offer targeted instruction on the topics of starts and turns for adults and children who swim short or long course competition events.
Most swimmers are taught their start and turns when young and swimming in a recreational league. Interestingly enough, the same thing happened to their teacher. This means the product result has not changed.
Legal Starts and Turns should be tailored to the individual swimmer so they can maximize their own strengths and provide them with the flexibility of choice.
Mindful Swimming provides instruction in 2 types of starts and 3 turn types. We breakdown the biomechanics involved in each and purposefully work on the details and mental toughness / preparation required for each use in competition.
The Starts and Turns course work relies on video analysis and dryland and wet rehearsals to be fully effective.
The Mindful Swimming Starts and Turns coaching is a stand alone course and completion of Foundation Series I and II is not necessary.
BACKSTROKE, BUTTERFLY, BREASTSTROKE
Coaching in the other strokes is also offered to adults and children. Emphasis is placed on non-injurious biomechanics. After technique, we explore performance and metrics including stroke length, stroke rate and tempo.
VIDEO & VIDEO ANALYSIS
The idea behind video is that it does not represent the best, or worst of a swimmers ability. It is just a snapshot in time and is not meant to cover an entire 25 meter/yard distance. We are happy to make arrangements for these longer lengths if you desire.
Mindful Swimming offers two video products. The first is only video. The videographer reviews the film to insure it adequately represents the swimmer through the various positions. The video is then delivered to the swimmer through an agreed upon method.
The second product is Video Analysis. Here the video is completed and then reviewed, discussed and annotated by the Mindful Swimming coach in real time with the swimmer. This is the same process we use in all of our other courses.
The recorded views include Surface Level and Underwater front, breathing side and rear for a total of six viewing angles.
SKILL BUILDERS
Skill Builders are offered to past participants of Fundamental Series II. Skill Builders are 90 minutes in length and allow the individual to isolate and work on just one area.
Skill Areas include: Recovery, Catch, Breath, 2 Beat Kick, Movement Synchronization, Endurance, Targeted Muscle Strength and Mental Toughness / EQ. Video analysis is heavily used during Skill Builder sessions.
Skill Builder 1 Breathe Easier
90 minutes $ 120
Focus on refining and harmonizing the elements of breathing into your whole stroke, so getting air becomes seamless, and not traumatic.
Explore the benefits of bilateral breathing, or extended stroke same side breathing, to create variability in your breathing pattern so you develop breath "gears".
Skill Builder 2 Developing a 2 Beat Kick
90 minutes $ 120
Learn exercises that demonstrate the benefits and components of a successful 2 beat kick
Practice integrating a 2 beat kick into your whole stroke
Special attention is made toward developing a sense of proprioception
Track your improvement with video analysis
Skill Builder 3 Generating Forward Momentum ( Recovery, Catch, Drive and Slip )
Focus on the key elements of the freestyle recovery, catch, drive and slip into your whole stroke
Practice harmonizing the aspects into your full stroke
Special attention is made toward developing a sense of proprioception
Track your improvement with video analysis