Total Immersion
Encyclopedia
Total Immersion is a method of swimming instruction, developed by Terry Laughlin, an American swimming coach. Its primary focus is to teach swimmers to move in a more efficient, natural way in the water. The instruction is sold in several ways, including instructor led in-water courses, books, and videos.
This approach can be beneficial to both entry-level swimmers and also for distance swimmers, as the goal is to make swimming easier and more natural. TI treats swimming with a similar approach to many martial arts, with an emphasis on mindful practice in the spirit of yoga
or t'ai chi. The aim is to become more self-aware and to feel "one with the water." Lap counts and pace times are considered less important than improving one's efficiency as measured by how far a swimmer travels during each stroke.
The instruction focuses on four essential skills, which are non-instinctive and counter-intuitive to most swimmers.
/freestyle stroke. Its TI technique includes five focal points:
Laughlin also encourages a technique called front quadrant swimming. This method creates an imaginary quadrant along the swimmer's body with the head and shoulders at the center of the 4 quadrants. The front quadrant consists of an arc formed by the extended stroke arm. The technique requires at least one arm within that front lower quadrant at all times, either in glide position or initiating a downward stroke.
He also encourages an active rotation of the hips and shoulders to help create leverage in the strokes.
Emphasis is placed on developing balance and awareness of the dynamics of swimming, over and above the development of simple strength and power.
, the technique includes:
, using the movement of the torso to contribute to the power of the kick.
The emphasis on balance and streamlining removes the need for a strong leg kick (so often needed to prevent the feet from sinking) and directs more of the force from the kick to forward propulsion. The stroke is thus less tiring, and can be sustained for long distances. Many triathletes
use Total Immersion methods because their sport is very endurance based, and TI lets them conserve their legs for the cycling
and running
stages of the competition.
It is important to note that while TI can be helpful as a tool to learn to swim, to improve one's endurance, and to make swimming a more intuitive activity, it never goes beyond introductory technique.
Principles
TI starts from the basis that traditional swim instruction - such as that offered by the Red Cross - focuses on getting the swimmer through the water by pushing water past the swimmer. TI instead focuses primarily on the shape and angle or balance of the body in the water; it emphasizes greater efficiency and lowered resistance by changing the shape of the swimmer's body as it moves through the water, rather than increasing the power of the swimmer's leg kick or arm pull.This approach can be beneficial to both entry-level swimmers and also for distance swimmers, as the goal is to make swimming easier and more natural. TI treats swimming with a similar approach to many martial arts, with an emphasis on mindful practice in the spirit of yoga
Yoga
Yoga is a physical, mental, and spiritual discipline, originating in ancient India. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility while meditating on Supersoul...
or t'ai chi. The aim is to become more self-aware and to feel "one with the water." Lap counts and pace times are considered less important than improving one's efficiency as measured by how far a swimmer travels during each stroke.
The instruction focuses on four essential skills, which are non-instinctive and counter-intuitive to most swimmers.
- Balance - the body is level in the water, with the head farther down and the legs farther up than is instinctive.
- Active Streamlining - reducing drag as much as possible, and keeping the longest possible body shape in the water, to increase efficiency.
- Rhythmic Weight Shifts - using weight shifts to generate force uses less energy than simply using force to pull
- Friction - actively discovering what generates the most friction, and a focus on "holding onto your place in the water" instead of pushing forward.
Front Crawl
The most common stroke is the front crawlFront crawl
The front crawl, forward crawl, or freestyle is a swimming stroke usually regarded as the fastest of the four front primary strokes. As such, the front crawl stroke is nearly universally used during a freestyle swimming competition, hence the synonymously used term "freestyle". It is one of two...
/freestyle stroke. Its TI technique includes five focal points:
- Release your head's weight to the water, so your head and spine align.
- Focus more on using your hand to lengthen your bodyline, less on pushing water back.
- Relax your legs until the kick blends easily with your stroke.
- Swim more quietly - minimize waves and splash.
- Count strokes.
- Imagine your hands to be like anchors, instead of paddles. Don't push water. But rather pull yourself along on each stroke.
Laughlin also encourages a technique called front quadrant swimming. This method creates an imaginary quadrant along the swimmer's body with the head and shoulders at the center of the 4 quadrants. The front quadrant consists of an arc formed by the extended stroke arm. The technique requires at least one arm within that front lower quadrant at all times, either in glide position or initiating a downward stroke.
He also encourages an active rotation of the hips and shoulders to help create leverage in the strokes.
Emphasis is placed on developing balance and awareness of the dynamics of swimming, over and above the development of simple strength and power.
Breaststroke
For the breaststrokeBreaststroke
The breaststroke is a swimming style in which the swimmer is on his or her chest and the torso does not rotate. It is the most popular recreational style due to its stability and the ability to keep the head out of the water a large portion of the time. In most swimming classes, beginners learn...
, the technique includes:
- Streamlining during the glide phase is emphasized; the body must stay as long and sleek in the water as possible.
- Arm movement is minimized, and does not contribute to forward motion.
- When not moving, arms are streamlined in front of the swimmer.
- When moving, the arms are only used to bring the head above water for the breathing phase.
- The movement of the head above the water starts a full-body movement that ends with the kick.
- The force of the kick should come as the final step of a full body movement.
- Eyes are looking down, and never looking directly forward at any point in the stroke.
Butterfly
Similar to the breaststroke, the body undulates up and down for the butterflyButterfly stroke
The butterfly is a swimming stroke swum on the breast, with both arms moving simultaneously. The butterfly kick was developed separately, and is also known as the "dolphin kick"...
, using the movement of the torso to contribute to the power of the kick.
Advantages
Improvements in technique and efficiency help any level of swimmer, beginner or elite. Terry Laughlin's claim is that while gains in fitness will produce gains in speed and endurance, improvements in technique are more important. Beginners being trained with the TI method may be more comfortable in the water, encouraging them to swim more, and letting them swim farther and faster than they would have without the training.The emphasis on balance and streamlining removes the need for a strong leg kick (so often needed to prevent the feet from sinking) and directs more of the force from the kick to forward propulsion. The stroke is thus less tiring, and can be sustained for long distances. Many triathletes
Triathlon
A triathlon is a multi-sport event involving the completion of three continuous and sequential endurance events. While many variations of the sport exist, triathlon, in its most popular form, involves swimming, cycling, and running in immediate succession over various distances...
use Total Immersion methods because their sport is very endurance based, and TI lets them conserve their legs for the cycling
Cycling
Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, or for sport. Persons engaged in cycling are cyclists or bicyclists...
and running
Running
Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground...
stages of the competition.
It is important to note that while TI can be helpful as a tool to learn to swim, to improve one's endurance, and to make swimming a more intuitive activity, it never goes beyond introductory technique.