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Swim better—and enjoy every lap—with Total Immersion, a guide to improving Total Immersion and millions of other books are available for site Kindle. Here are my notes from the Total Immersion book, which I would recommend reading after watching the Freestyle Made Easy DVD, as the drills. Total Immersion book. Read reviews from the world's largest community for readers. Swim Better Than You Ever Thought You Could! If you think fastest.

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Total Immersion Book

I was recently invited to contribute to a book that will be published at year end. I was asked to select from a list of questions and answer. And so we will, at least within Total Immersion. This book is dedicated to the idea of fully inhabiting Planet Water, via the knowledge, skill and. Swim better—and enjoy every lap—with Total Immersion, a guide to improving your swimming from an expert with more than thirty years of.

Subsequent chapters will be posted at the Discussion Forum , a new chapter every other day, until the entire book is posted. Unlike most mountain lakes this one has an aqua tint and clarity reminiscent of tropic seas, but a temperature range familiar to anyone who has swum in "north country" fresh water. Fortunately, this lake is accessible only via a challenging, 4-mile uphill mountain bike trek making our first dip in the bracingly cold water completely welcome. As we stroke a mile to the far end past evergreens, mountain laurel, and rock formations, we synchronize our strokes and swim noiselessly to avoid disrupting the predawn peace. An observer watching from a nearby high bluff would see our wake spreading unbroken to each shore.

I managed to surf a tiny bit in Siargao , only because I was attached to a floating device a. If only I could use this motor. All the time! Yet I kept procrastinating, even though I chose a room to rent for a month in Chiang Mai that came with a pool. There was always something easier to do than learning to swim as an adult. That all changed in May when I decided to try learning how to swim, the total immersion way.

I bought the book in Indonesia and figured if I was staying with my friend who lives in Kuala Lumpur and had a pool, that was the time to learn. Alas, I procrastinated on reading the book for a few days. A few weeks later, however, I was proud to say I can swim. Not so much that of a drowning rat. The book is broken down in a somewhat practical way and the best way to sum up the technique is from this part of the site listing: I initially went straight into the total immersion drills and found I was struggling with the ideas, especially floating.

Floating has always been something that I struggled with. In Lake Toba I tried a little bit before reading the book but would retreat to the jetty after a few seconds of letting go. This is on a jetty in Lake Toba. This was one of my better ideas as it helped me understand the total immersion method a whole lot more as well as giving me some key thoughts I can use every time in my life.

Here are a couple of my favourite passages I highlighted on the kindle:. The longer you stay on your side in each stroke cycle, the farther and faster your body will travel. The fastest, most efficient swimmers in the world cut the water on their sides, rolling from one side to the other with each stroke and staying on each side for as much of each stroke cycle as they can; The advantage is simple to understand.

You slip through the water more easily that way than on your stomach. I can float! This is essentially drill one of the total immersion learning strategy. What happens if you push a beach ball into the water?

The water pushes it right back out. Call it your buoy…press the buoy into the water and the water will press back. But keep pressure on that buoy and you force the water to push your hips up instead. I was asked to select from a list of questions and answer thoughtfully. I selected four questions to answer.

Leonard wrote the book to share lessons from becoming an Aikido master teacher, despite starting practice at the advanced age of The book helped me see swimming as an ideal vehicle for teaching mastery habits and behaviors closely interwoven with our instruction in the physical techniques of swimming.

Life is not designed to hand us success or satisfaction, but rather to present us with challenges that make us grow.

Mastery is the mysterious process by which those challenges become progressively easier and more satisfying through practice. The key to that satisfaction is to reach the nirvana in which love of practice for its own sake intrinsic replaces the original goal extrinsic as our grail.

The antithesis of mastery is the pursuit of quick fixes. During the past 30 years have you ever shared with others that God may be the center and not you and TI? I think Terry is god on earth and water is my temple. May we all find mastery in something that brings peace to ourselves and others, be it swimming, music, arts, caring for others. Minimizing your kick will allow you to improve your balance, as well as conserve energy. Training Intensity. The best way to measure your training intensity is to count your heart rate immediately after each swim.

You can estimate your heart rate by counting your pulse rate for six seconds immediately after each swim.

Add a zero to this count, and you will have your approximate exercise heart rate per minute. In open water, every 3 or 4 strokes, you need to raise your head straight up to take your breath. Your goggles can also change as well. Also, go for wider goggles, you use your peripheral alot more in open water.

In your wetsuit choice, I would go for sleeveless. Long sleeves can restict range of shoulder motion. Generally, focus on rotation and distance per stroke. Good Luck! The reason that most folks subscribe to your blog is to hear how to make money. SuperSlow began as a particular strength training protocol back in the Nautilus days that was originally designed for elderly osteoporotic women. In essence it is a slow motion movement 20 second reps that is done in a circuit style in approximately 20 — 30 minutes about every fourth day.

Check it out sometime. Congratulations on finding your inner swimmer. Though I never swam competitively, I rediscovered my love of swimming about 8 years ago myself.

I too started with Total Immersion training and have since moved on to other strokes. A 1K warm-up is not unusual now! There are a couple of sites you should add to your swimming favorites. The first is GoSwim. TV, Glenn Mills has developed the site and it is filled with lots of great swimming information, instructional videos and drills.

My profile there has a bit more about my journey that started with swimming. Consider joining a Masters swim team. Being a Masters swimmer will provide a great group of people to swim with all over the world. They list pools all over the world. Tim, That is awesome!!! I have been swimming since I was a baby, and I always try to tell non-swimmers how important of a life skill it is, but it often falls on deaf ears.

I am a coach for an Iron man training group, a swim instructor, lifeguard instructor and played water polo in college, but I still learn more about swimming all the time. I too have come to love swimming the past few months. I have found it effective to breathe every third stroke and to alternate left to right. Swimming is so refreshing and invigorating! But note how Natalie is kicking and how all the Olympic swimmers kick which lays waste to the silly notion that kicking costs more in energy than it returns in speed.

There are some valid suggestions here, but nothing revolutionary. There are plenty of good swim coaches out there. Nice work Tim. Swimming is definitely something worth conquering for the survival aspect and the fitness of it. Water polo, Dragonboating or Synchronized Swimming. You choose. Synchronized swimming is by far THE most challenging sport there is. I realize I may get some flack for saying that. Take away the music, the outfits, the make-up and you have an absolutely insane sport that combines strength, coordination, endurance, breath control, timing, flexibility, focus, and more than an ounce of insanity.

Dead on about synchronized swimming. My ladyfriend is an ex-synchro swimmer and she has incredible endurance in the pool. Can outrace me easily and iron lungs underwater. Only a few men do it and I think because women are better suited for it from the standpoint of endurance. I used them swimming competitively for almost ten years.

For open water I would suggest the darkest pair you can find. Even the slightly more expensive metallic pairs would be a good investment to help with the sun. As for the tips, they seem to be great for novices who wish to add swimming to thier training regimen. However, if you are really planning to participate in an open water 1 km race, you may want to adjust your training.

Open water events are an exhausting endeavor. I would recommend swimming longer sets or taking far less rest during your sets. By doing sets of s, s, or better yet s you will build up the necessary endurance for a longer race. I only mention time since swimming is a sport where to swim fast in a race you have to train far longer than the actual race for months and then taper your training down in order to swim at your very best.

I do not know if you know how to do flip turns or not. If not then I would recommend learning if at all possible. This goes for anyone who wants to swim for exercise. Not doing flip turns will wear out a swimmer faster than anything else once you start doing longer sets.

Even doing sets of s you will save tons of energy by doing flip turns.

Total Immersion

Which will in turn allow you to do longer sets. You get to practice the rhythm, but with great music and an attractive partner to boot: Oh my god, this is awesome.

When I was a kid, I went through numerous lessons, and I sucked big time. While training for my first tri, I was surprised at how nervous people were about swimming in open water and how difficult it was for them. A few things that make it easy and comfortable for me: Learn to love cold water if that is going to be part of the race. Train in it, learn to think clearly in it. My body checks out once I get in a rhythm and have a pace, breathing is much more important in long-distance swimming than anything else.

I once swam two miles across a glacier-fed lake in the Rockies without getting cold or even struggling by just concentrating on breath. If you associate swimming with a controlled, safe, and sanitized environment like a pool that puts you at a huge disadvantage when facing the unpredictability of swimming long distances outdoors. Take the training outside. As a long time reader of your posts I think it strengthens the point you try to make about being effective.

Try http: If there is a chop, it really helps to be able to comfortably turn your head away from the waves to breath. If not, you are choking…not breathing.

Open water swimming is fun, but it can be dangerous. Know if the area gets rocky, shallow, is known for high currents, know for debris see below.

Total Immersion: Revolutionary Way to Swim Better and Faster

Ocean floors can be loose and unstable, thus causing rip-currents. Oceans, rivers and lakes tend to have more debris after storms. Crossing a river or lake might only be 1, meters, which on land does not look that far. But in a 25 meter pool, it is 40 lengths with no turns to leverage, to walls to grab, and no bottom to stand on.

I do it whenever I can. I always tell TI coaches that teaching better stroke technique is their second responsibility. Sparking passion for swimming in their students is their first. Tim has been most generous in sharing tips on how to experiment with changing your own stroke. These are focal points for Freestyle: Info and sample tips at http: My racing goals are more for 1 or 2 miles to 5k in open water. My health and well-being goals are to be able to swim for an hour or more and finish feeling better than when I started, and to look forward to my next swim.

It takes minimal energy, relies on fatigue-resistant core muscle, rather than fatigue-prone leg muscle and added enough boost to my stroke to allow me to swim And if so, that a more relaxed kick would probably suit their goals quite well?

Happy laps,. This seems counter intuitive to me and over develops a sense of swimming self confidence and a distaste for any different form of swim practice. As a long time swimmer I think IT is a fantastic complement to swim training but the ultimate goal should always be a coach. I see people effotlessly swim lengths whilst i get tired after one length despite being fairly sporty.

Whenever i go on vacation, I regret it as i feel real uneasy doing water sports — and even wear a life jacket to snorkle! While doing yoga poses I use my breath to sequence my awareness. Inhale notice my feet, then exhale, then inhale notice what my knees are doing, exhale, then next breath move my awareness to hips, spine, arms etc. I notice each part and adjust them where appropriate. With swimming, if there are lots of things to remember, especially when learning, can focus on one thing for two to three strokes or one breath cycle if you are breathing every two or three strokes then move your focus to the next item on the list.

So might start with focusing on what the upper body is doing, then on what the arms should be doing and then the legs. Then back to the upper body again. If possible try sequencing so that the key element is taken care of first.

To lengthen the waist you can focus on drawing the ribcage away from pelvis, for a long neck draw your head away from your ribcage. While standing or upright, pull head back and up and pull chin in so that cervical spine is maximally straight and then your neck will be as long as possible, while supine or swimming, push the back of your head back or up, almost out of the water so that neck is long.

With your neck long then your shoulder muscles have maximum amount of room to operate. Then you can lengthen your arms by pulling your shoulder blade towards you ear. Twisting of the spine is an action not only of the obliques side abs but of the intercostals. Tim, thanks for sharing this. The breathing is what freaks me. I do OK if I swim on my back. I see your tips on it in the post. Thanks again!

The difference between trying to powerhouse through the water vs. Jessica — they do teach you how to breathe properly. One of the things about TI is that you turn your whole body to take a breath vs turning just your head which constricts your airway and makes it tough to take a breath! I used to get really winded when swimming, almost gasping at times, but after learning TI breathing is natural and easy. Great post. I have been trying to learn to properly swim for quite some time.

Now i feel i have the tools. Now i just have to get to it! Fire up the GEAR segment! Your adding all this great stuff! Please delegate someone to pull it together for us, the starving masses.. Keep up the good work Tim…You inspire us more than you know.

And here you are now posting about it! Is there a triathlon in your line-up of things to do? I do daily 40 laps of 50 metres now and go across with a single breath… I did it in just 40 days now… Ofcourse I added ABS training and 2 hours swimming, 1 hour cycling and weekly 5K jog.

Ofcourse, my body aches to the extent my shoulder joints are sore… And… Hey I got an excellent V shape… all weight across waist gone with a flat ABS…. Thanks for the continued tips and feedback! Here are some more goodies from Twitter at http: Sports basement has a bunch for rent. The biggest difference is visability, no lines! I posted to your blog as well.

Quality and price from Promotion in Hood River http: Most important is to relax and breathe. A tense swimmer is a sinker. Use minimal kick, keep stroke long, bend elbows. Rotate in the water, work the wall. Start slow, build, practice. Try on MANY wetsuits. It must fit tight. Excess material welcomes water. I got a problem with treading water in the vertical position. I can tread only on my back with arms sculling.

Any tips from any of you guys would be great! BTW… if you want to get really, really lean… really, really quick, swimming can do that for you. Hi Tim, I have to say that you really inspired me. All the best, Mike. I earlier promised a url for a free pdf. This is a 30 to 40 page book that explains a lot about why humans have such difficulty with swimming well, or efficiently or very far — and how to reduce drag and save energy to increase your endurance and speed, by doing less, rather than more.

I really appreciate all the comments here.

I am new to this blog. There have been some really powerful athletes, swimmers, and dancers in both sides of my family. I can feel the connection between dance and swimming, and I have always experienced being exhausted while swimming.

Now I understand what I have needed to do with my head, arms and legs, and that the way I was taught to swim as child in camp,etc has literally been a drag.

Also I am recovering from a severe injury and have intuitively known that swimming would help restore me. It seems like this immersion method is more of a natural way to swim.

I think your idea is excellent.

How to ensure you implement the donation program correctly? Another approach would be to work with one of these programs for a short period of time to get paid to learn how the system works. The TI series is indeed a very good series. As a coach on the U. National Team, I can say that many of these techniques are used in coaching the top level athletes although more time is spent putting in yardage!

TI gives you many techniques to think about, but I would tell you the main thing to think about is body position and body line in the water. In my experience, many people particulary masters swimmers get SO caught up in the little technical things that other areas are sacrificed mainly racing! Lastly, one suggestion for open water swimming: If you get a chance to watch any water polo in the Olympics pay attention to the underwaters cams — they get great shots of eggbeater.

Eggbeater is really just an upright, modified breaststroke kick done with each leg individually. You want to be careful of your knees when your practicing this at first. You can try holding a kickboard at the surface with your arms draped over the flat portion.

Then try doing a few breaststroke kicks upright. Then try doing a breaststroke kick with one leg at a time. This might feel a little awkward. Eventually you will end up with a fluid motion kicking one leg after the other that actually looks a bit like an hand-crank eggbeater used in baking. You can tread water, have a conversation with folks and feel comfortable treading for long stretches of time. Safety first.

This sounds very similar to modeling, and has been proven effective to learning new things. As long as you have an expert, who is willing to teach, teach you all they know, in a format that makes it easy to learn, you will quickly step up to a higher level.

Unfortunately, modeling works best with a real expert, someone who has actually won championships, etc. This why reading a just an ordinary book on a topic may not as effective learning.

What book do I recommend most often, and why? | Total ImmersionTotal Immersion

I started swimming about 4 years ago—prior, I was a terrible swimmer. Two lengths and I would be exhausted. Every time I got in the water I was afraid I was going to drown. Some other tips that I found helpful—getting a breathing rhythm down.

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