Variable weight diving This implies a complete discharge of ballast at the bottom. This method appeared in the sixties, and was originally used by Brazilian spearfishers - therefore, in professional slang, it was called "Brazilian Descent". Immersion

Appendix B Swimming Exercises The following are typical swimming exercises that can be combined during a swimming session. For example, after warm-up, you can start with exercises to develop speed skills, then move on to development exercises.

Part I New movements. Self-taught swimming

Lesson Six: Getting Started with Swimming You are now proficient in all swimming movements. All that remains is to remove the pauses at the "point of balance" and replace them with rhythmic breathing. Your goal here is to make breathing an integral part of the rhythm of the body rolls (the secondary goal is exactly

Fins are a learning aid, not an accelerator Most often I have noticed that swimmers use fins as an instant accelerator of swimming. But fins have the same problem as kolobashki or shoulder blades. This is a temporary and artificial help, thanks to which you swim

About the author of the "Full Immersion" method Terry Laughlin is an American swimming coach, creator of the Total Immersion training system, director of the eponymous system of swimming clubs for adults, author of several books with the same name (regularly republished since 1996).

Preparing for Swimming Before going on a swim, you need to carefully prepare. The scope of work depends mainly on the purpose of the exit. But in any case, you should carefully and comprehensively check the technical condition of the yacht's hull, spars, rigging and all its devices. Go out

A tutorial on swimming according to the Total Immersion method.

We are publishing an extract from Terry Laughlin and John Delves' Total Immersion. How to swim better, faster and easier ”- about the Total Immersion swimming technique.

Total Immersion: Theory

Man is not made to swim. The body structure is not suitable for comfortable and efficient movement in the aquatic environment. Most techniques teach not so much how to swim, but how not to drown.

Ask yourself three questions:

1. Do you like swimming, does it bring you real pleasure?
2. Do you have a methodology that determines your training process?
3. Do you have an increase in results from using this technique?

Regular training using the Total Immersion method will allow you to answer “yes” to these 3 questions, learn to swim for a long time, easily and enjoy swimming!

For a professional swimmer, the following proportion is true: 70% of success is determined by technique, and only 30% by strength. For an amateur, the value of technology can be up to 90%.
Therefore, it is extremely important to work not only on the strength of the stroke, but also on the position of the body in the water. Correct position will help to increase the speed by 20-30%, and correct stroke- by only 5-10%.

Honored champion Matt Biondi and rising star Alexander Popov started in Barcelona in 1992 in the 50m freestyle. Popov won with a score of 21.8 seconds, Biondi came second with a score of 22 seconds. The time difference was small, but all the specialists were amazed by the number of strokes: Popov made 3 (!) Strokes less than his opponent in the 50-meter pool, which was a huge gap for athletes of this level. A new era in freestyle swimming has begun.

The speed is determined by the product of the frequency and the length of the stroke. The natural desire of an amateur athlete who wants to speed up is to start working with his hands more often and harder.

But video analysis of the champions' technique tells us that they take fewer strokes. Therefore, the key question is how to do longer strokes.

There are only two answers and options:
-power (to cling to the water with force, giving out maximum power with every movement of the arm and legs);
-sliding (the correct position in the water, which allows you to cover the maximum distance on each stroke).
1. The main enemy of an athlete in water is environmental resistance... And the only sure way to overcome it is the most streamlined and elongated body shape. Therefore, the most effective way is to work on the shape of the body, this is what allows you to significantly improve the results and spend less effort.

Note: better result can be achieved by working first at length, then at stroke rate. Finding the right balance between length and frequency is a fine tuning of technique to achieve a high result.

The main idea from a biomechanical perspective:
-What do you need to do to swim faster and spend less energy?
-It is necessary to change the position of the body in the water.

2. Speed ​​of movement in water
It seems to a swimming person that he is swimming at a constant speed. But this is not so, it is a sinusoid: the speed is maximum at the moment of the stroke with one hand and falls towards the beginning of the stroke with the other.

Usually everyone works to increase the maximum speed (at the moment of the stroke). But an effective approach is to increase the average speed, and this can be done by increasing the speed at a slow moment in the cycle.

The main enemy of the swimmer is the resistance of the aquatic environment. At what point is it smallest? At what moment is the area of ​​the body "resting" on the water wall minimal? At the moment of carrying bent arm forward. Body position: slightly on the side, one arm extended forward, the second in a bent, relaxed state after the stroke, goes from the hip forward above the water.

It is at this point in the cycle that it is possible to increase the speed by sliding.
Three basic rules of technique

Key rules of the "Full Immersion" technique:

1. Balance the body in the water.
2. Maximum elongated body.
3. Slide slightly on the side.

Body position

The main headache for beginner swimmers - the legs hang down, and the body, instead of a horizontal position, tends to a vertical one. It is usually assumed that you need to work harder with your feet. But this is not entirely true and not at all effective. By the way, big muscles legs take up most of your oxygen.

Terry Laughlin suggests imagining your body as a baby swing with a center point in the mid-belly area. And then use the float effect.
You've probably tried to submerge a ball sometime - and it certainly slipped out next to your hand. It is this property of water that must be used - you need to submerge upper part body, and the water will automatically raise the lower one to the surface.

Correct body position: close to horizontal.
Incorrect body position: legs are looking "at 20 (or 16) hours."

Maximum elongated body
Let us turn to the experience of shipbuilders: a vessel with a longer waterline is capable of moving at a higher speed. Thus, we need to lengthen our own body as much as possible in the water.

Theoretical calculations show that a swimmer 183 cm tall, covering a mile in 25 minutes, could improve his result by 7 (!) Minutes if he had a height of 270 cm.
Rule: when sliding, one hand should be in an extended position in front of the body.

How to sail:
-Every time before starting the stroke, try to reach an object that is far ahead (incorrectly pull your hand down to the bottom of the pool). At this point, your body should be as long as possible.
-Enjoy gliding. Do not rush to take another stroke, let your body slide.
- Feel the lightness of your hands. Both the straight hand and the hand carried over the water should be light.

Possible errors at this stage:
-Body balance is disturbed. The legs and pelvis pulls down and you try to push yourself out by lowering your hand.
-The head rises out of the water at the moment of inhalation. It also disturbs the balance and instinctively forces you to lean on the arm, which goes down.

Side slide

The most common mistake is to crawl on your chest (shoulders parallel to the bottom of the pool). The correct position of the body is on the side. This reduces the resistance. To swim 2 times faster, you need to apply 4 times more effort to overcome resistance. By reducing drag, we will spend less energy to increase speed.

Thus, with each movement you need to roll from one side to the other. And try to stay on your side for as long as possible in each segment of the cycle. Moreover, when the position on the side is combined with the movement of the front hand forward, the body acquires the most elongated shape. What we need to achieve maximum speed while sliding.

But swimming on your side is not very comfortable. We instinctively resist this position of the body in the water and roll over onto our chest. Therefore, at the first training in the "Full immersion" technique, it is important to consciously control every movement and position of the body in the water.

Total Immersion: Features of the training process

The principle of "eliminate and develop"

The first stage of learning to swim - it is necessary to take the most effective position in the water and eliminate the resistance of the aquatic environment. In the second stage, work out rhythmic and powerful pushing forward.

Do your hands work? No, the whole body works.
It is often believed that crawl should be done due to powerful muscles. shoulder girdle... But in fact, the impulse to move the body in the water does not begin in the shoulders, but in the hips! Because the main thing in swimming is not power, but rhythm, and the rhythm comes from the center of the body.

Notice how a tennis player is serving the ball or how a hockey player is hitting with a stick. They twist the body, and then seem to release the spring, putting the energy of the whole body into the movement. So why is it necessary to swim only with the strength of the arms ?! At correct technique and sliding on the side you connect the whole body, work gluteal muscles and large (deltoid) back muscles.

The impulse they generate is much more powerful than a single arm stroke. And at the same time, you will be much less tired, since the muscles of the arms will not be overstrained. You have to screw rhythmically into the water, the rhythm and rotation set by the hips.

What to do with your hands? Cling to water. You can imagine that you are climbing up an invisible staircase, trying to reach every next rung, clinging to it and pushing your body up.

Face the wall, lift it up as much as possible right hand... Bend your elbow and pull it up. There should be tension in the armpit. Now you need to turn left side body from the wall - shoulder and hip at 45 degrees. Gotta tense up latissimus the back, but not the shoulder. It is from this position that Alexander Popov takes a stroke.

The main thing is not to focus on the stroke, but on the rhythmic movement of the whole body.
Hands should walk in a straight line and be reasonably relaxed at all times, except for repulsion.

Total Immersion: к how to train

You need to reprogram your muscle memory if you are already swimming. Or create a new movement pattern if you are learning from scratch. This will require first of all meaningfulness, then gradual and regular training, in which your body and nervous system must master and remember the correct sequence of movements and the sensations associated with them.

One of the problems experienced swimmers have is the ingrained habit of improper technique. It is necessary to scrupulously work on each element. Technique first, then strength. Remember Popov's example: before defeating Biondi, Alexander and his coach analyzed the videos for a long time and worked on the technique, and not on the frequency and strength of the stroke. This is what allowed Popov to win in Barcelona and then remain the leader for many years.

Features of training

Let's pay attention to the technique of teaching tennis. You will not see newcomers who, under the guidance of a coach, go about randomly throwing the ball over the net. As a rule, training begins with the fact that the coach throws the ball to the student and he hits it, repeating the same movement. Thus, the correct movement pattern is formed. Further, the movements become more complicated. And only after working out and mastering all the basic movements, the actual game of tennis begins.

Swimming workouts often look like this: a student swims supposedly in a freestyle, and the coach comments on individual elements from the side. Most professional swimmers begin swimming at the age of 5-7 and find the right movements instinctively.

Is it possible to learn to swim on your own as an adult? Yes it is possible. Do you need to swim for hours / weeks / years for this, patiently waiting for quantity to turn into quality? No, it is not necessary, even harmful. An effective way is the consistent, conscious execution of exercises for swimming technique to develop motor skills.

Is there a limit to the perfection of technology? No, the work on the technique can go on all the time all your life.

How long does it take to master basic skills correct swimming? Hours of conscious work on technology. In workshops led by the author of the book, swimmers reduce the number of strokes from 21 to 16 (in a 25-meter pool) during one day of training.

How our body works

Important information about how the body works:
1. Muscle memory ... Your body remembers the movements and makes them automatic. To learn to swim effectively, you need to change your motor habits (if you are already swimming) or create a new one.
2. A large movement consists of small ... After practicing every little movement with simple exercises, you can accomplish great. Each movement continues into the next. Consistency and awareness of execution are important.
3. Only correct movements ... Instead of trying different angles and movements, by trial and error finding the right ones, you immediately float correctly.
4. Movement instead of thought ... You don't simulate swimming in your head and then try to bring it into the water. You exercise consistently and progress towards your goal.

Total Immersion: Approach to training

The Total Immersion method consists of a series of exercises to build and practice correct motor skills. In the practical part of the summari, the exercises are grouped into 6 lessons.

How to do the exercises most effectively?
1. When practicing the exercises, observe the following sequence:
-the first repetitions - think about the problem solved by this exercise;
-Next repetitions - watch how the exercise solves the problem;
-final repetitions - remember the right feeling.

2. Listen to your body constantly. It is this that should send a message to the brain that the exercise is being performed correctly. Typically, 10-15 minutes per exercise is sufficient.

3. Don't get tired. Your body and mind should be in good shape at all times you exercise. Maintain your concentration. Pause for 10-15 seconds between 25-meter sections. You should have a feeling that your technique is improving on every stretch. If it disappears, go back to the previous exercise.

4. Perform the stretches in full coordination. Alternate between a 10-15 minute exercise session and a test swim in full coordination. Each such swim should be better than the previous one. If you feel an improvement in any piece of technique, try strengthening it.

5. Exercise with fins as needed. In the "Full Immersion" technique, the legs do not need to do strength work, but during the exercises good job legs allows you to keep the body on the surface in correct position... Some beginner swimmers spend all their energy on working their legs and maintaining body position, but there is no strength left on the actual exercise. Put on short (speed) fins and focus on the exercise.

Think about the exercise you are currently doing. Moreover, concentrate on one element of the exercise.

To begin with, the ratio can be 4 to 1: four pools of exercises, one in full coordination. Then, perhaps, you will come to the conclusion that one pool of exercises will be enough for you to memorize.

The main thing is your feelings

One of critical aspects training - learning how to receive sensations and interpret them. As you swim, your body communicates all the details and deficiencies of your technique. Listen to it and gradually improve your technique. We are used to commanding the body what to do. Now it is important to learn how to perceive feedback. Exercise is the outer form. You consciously perform a certain sequence of movements for a while. And the sensations serve as a test - whether you are performing these movements correctly, naturally.

Your main enemy

The main enemy of a swimming person is water resistance. Sensations in the body that tell you about the right direction to work with it:

1. Reliance on chest ... At the same time, the thighs are close to the surface. The sensations can be different: that you are sliding downhill, that someone is pressing on your back from behind. In any case, there should be lightness in the legs, they should slide freely behind the body.

2. Weightless front arm... The outstretched arm should slide forward freely, without tension.

3. Strive forward with your hand, try to reach the edge of the pool... It is sometimes difficult for beginner swimmers to lower their hand into the water without making a stroke. Imagine this is your last stroke before the turn and you need to slide another meter or two to the side. Maintain this sensation with every stroke. The movement of your hand should not be abrupt - stretch forward smoothly and slowly.

4. Slightly delay changing hands... Do not start working with an outstretched hand until the other enters the water. As an exercise, try three different options- start the stroke with an outstretched hand when the second hand is: a) below the elbow of the first hand; b) above the elbow; c) at the level of the forehead. Record the number of strokes in each variation.

5. Turn your stomach to the side (to one and the other)... You won't be able to literally do this, but the feeling that for each stroke you turn your stomach to the side will allow you to focus on the correct movement of the body. The movement should go from the center of the body and end with a hand stroke. Intense rhythmic impulses to each side, with the whole body.

If you find it difficult to concentrate on the sensations, the following tips can help you:
- alternate work on the form and work on sensations on the same exercise;

Work in short intervals, you can try to swim for a while without inhaling - not to train holding your breath, but to focus on the sensations of movement;

Move as slowly and relaxed as possible;

After each segment, stop and analyze what you worked on, what you did, how you felt;

Perform the required number of repetitions to memorize the sensation (we recommend 8-10).

If you're already starting to get good at it, try the following mode:

Increase the segments up to 50-200 meters;

Try to track two sensations at the same time (for example, support on the chest and a weightless hand);

Trace two sensations sequentially within one segment (for example, the first 25 meters - support on the chest, the second 25 meters - a weightless hand);

Two speeds in one segment - swim the second 25 meters at a competitive speed. Were you able to maintain concentration without oiling your technique?
How many strokes do you need and how can you reduce the number of strokes? Alexander Popov in the competition did 33 strokes in a 50-meter pool. In training, he performed 24 strokes.

The training method is simple:

Popov did 24 strokes at a calm speed;

Then he gradually increased the speed until he began to do more strokes;

Reduce speed to maximum for 24 strokes and repeat.

Thus, with each workout, he pushed back his speed threshold, trying to "squeeze" the maximum out of each stroke.

First, you need to determine the starting point - your current number of strokes per your training pool... The speed of the test swim should not be maximum - imagine that you are swimming for a kilometer and this is a segment in the last hundred, you are already tired enough, your speed is far from sprint. Have you counted? Now, make a promise to yourself to cut that amount at any cost!

Let's say you did 22 strokes in a 25-meter pool. Your target is 20 strokes. What happens next? Then you easily and happily swim 200 (and maybe 500) meters, doing 20 strokes per pool. But then you get tired and on the next segment you see that 20 strokes are behind, and the side is still far away. It is at this point that speed, rivals, and other distractions take a back seat - you start working on your technique!

Target indicators:
1. First target - less than 20 strokes in a 25 meter pool.
2. Once it is easy, try doing less than 40 meters by 50 meters.
3. Then - less than 80 on a segment of 100 meters. (For comparison, a top-tier swimmer does 56 strokes per 100 meters.)
4. Sets of 8-10 approaches of 100 meters (less than 80 strokes) with pauses of 15-30 seconds.

Don't be cunning. If you kicked hard and swam without half-pool strokes, then your technique did not improve, you just kicked well!

Figures for reference, 100 meters in a 50 meter pool: average level- 80 strokes (2 times 40 strokes, time - 2 times 40 seconds), good level - 60 or a little more.

Total Immersion: Practice

One of the main benefits of Total Immersion training is a series of simple, step-by-step exercises that you can use to gradually master correct technique crawl swimming.

If you train on your own, then your best assistant is the Freestyle_disable Made Easy video:

(In this Youtube playlist, be sure to check out Shinji Takeuchi's fantastic swimming!)

Practice principles

1. Pure mind
Forget old muscle habits. Start swimming with a clean slate.

2. A complex movement consists of simple parts
Practice simple movements in sequence and then combine them into one large one.

3. Smooth breathing
Take the stopwatch away, focus on relaxed glide and technique. Watch your breathing and heart work. Between swims, Terry recommends doing breathing exercises from yoga.

4. Recovery
Pause and take 3 breaths between the segments. Inhale calmly, exhale slowly, relax your body before inhaling again. If you are doing long stretches, you can lengthen the pause and take 5-7 breaths.

Balance
In preparing this book, the author proceeded from the assumption that the reader has no skills and starts learning from scratch. Therefore, some of the exercises will seem very simple to those who already know how to swim. Don't be fooled - all exercises are essential to develop the right skills. Regardless of your level - start with the first exercise and do them all in sequence.

Lesson plan:
- 25 m exercise 1;
- pause 3-5 breaths;
- 50 m (25 right + 25 lev) Exercise 2, the first part on the side;
- pause 3-5 breaths;
- 25 m exercise 2, active balance.

Exercise 1
All newcomers are rowing desperately with their arms and legs. For the sole purpose of not drowning. Your first challenge is to feel that you won't drown if you stop paddling. The water itself will push you to the surface.

Staying in absolute Buddhist calm, in the supine position, arms along the body, slowly and relaxedly touch with straight legs. Your body should be stretched and relaxed at the same time.

Some beginner swimmers are better off doing this exercise in a shallow pool, where they can stop and stand 5-10 meters away. If you feel tired, stop, regain a relaxed and focused state, and continue calmly.

1. In the supine position, find the correct position of the head - water lightly on the forehead, at the edges of the glasses, at the chin. Take your time, it may take you 5 or 10 minutes. Then lower your chin slightly towards your chest.

2. Relax your shoulders. At the same time, the shoulders will "go" slightly forward, rounding the back.

3. "Push the float down." Keeping your head and arms relaxed, lower your upper body (your lungs, your bobber) a little deeper. Wait for your hips to pop up. They will come out to the surface on every thrust - this indicates that you have a good balance. Your feet shouldn't be picking up spray - just slight ripples.

4. Don't use your hands. Ideal balance - your arms along your body, you stay in the water without hands.

5. Swim less than 25 meters if necessary. Get some rest. Your state should always be calm and relaxed. As soon as you feel tensed or tired, pause.
Imagine yourself carrying a glass of champagne from side to side on your forehead.

Balance exercise is easier to do overweight people... Wiry swimmers (often triathletes) may need an assistant to create movement by pulling slightly on the shoulders or head. At this point, the swimmer needs to try to remember the sensation. The partner can accelerate, and then release, then pull again and again release, each time increasing the distance in time that the swimmer overcomes on his own. You can also use fins. Don't be discouraged if you have not been able to perfectly position your body in the water, balance will also be practiced in other exercises.

Exercise 2

You need to find your point of balance - the position of the body in which you perform the exercises. This is the so-called "side balance", but in fact, the position of the body is individual and depends on the build of the swimmer. For example, for a wiry person, this position will be close to the supine position.

1. Starting position on your back, arms along the body, calmly move forward at the expense of your legs. Find balance and swim.

2. Slowly turn your body to the side so that your shoulder and arm (along your body, palm on your hip) are above the water. Head in place, look up. Find a position of the body on your side that is comfortable for you. If you are uncomfortable, return to the original state and slowly try again.

3. Check your position: water around your head (forehead, edge of glasses, chin), head not thrown back, back round. You can look for a relaxed state by helping to maintain balance with your lower arm.

4. Concentrate on the fact that your body is both relaxed and extended. Inwardly, you must remain as calm as possible.

5. Repeat on the other side. As a rule, the position is better on one side. Work to maintain balance and a calm, relaxed state as you move on both sides. Do one pool on one side, pause for a minute, and repeat on the other side.

6. After you have mastered the movement on each side, start exercising active balance by changing sides. Take a position on one side, take 3 breaths, then turn to the other. Important: relaxation, calmness, even breathing, arms along the body, head in one position, legs do not raise splashes.

A common mistake is to bend your knee to 90 degrees (like on a bicycle). The effective swimming angle is 30 degrees. How to fix:

Exercise "float". In an upright position in the water (as synchronized swimmers), arms crosswise on the chest. Move your legs relatively straight, keeping your body straight, head above the water. Legs should be relaxed, long and flexible. 15 seconds exercise, 15 rest.

-"Tow". When your partner accelerates, you don't need to swing your legs hysterically and you can concentrate on slow and relaxed work from your hips to your toes.

- "Balance on the side". In the lateral position, gravity works perpendicular to your leg movements, so you're less likely to bend your knee 90 degrees.

Stretching. As we age, the ankles lose their elasticity (jogging also contributes to this). Stretching will help you regain your shape.

Weightlessness and glide

You need to stretch as much as possible to give your body correct shape... In this case, you need to ensure that there is no tension in the body.
If at some point you tensed, began to drown, stop, take a few relaxed breaths in and out and repeat the balance exercise.

Lesson plan:
-50 m exercise 3 (25 meters on each side)
-50 m exercise 4 (25 + 25)

Pause and catch your breath between swims.

Exercise # 3

As you remember from the theoretical part, it is necessary to lengthen our body as much as possible along the "waterline".

1. Starting position - on the back, arms along the body, legs give light acceleration. You should feel relaxed and supported by the water. Check again the position of the body, head, legs (there should be no splashes). Now slowly turn the body to the side so that the entire hand from shoulder to toes is above the water, face is looking up. Continue in a relaxed movement.

2. Gently move your lower arm to an extended overhead position. The palm can be turned to either side, the hand should be relaxed. Keep driving.

3.Now extend the body and arm slightly. You need to stretch as much as possible, but without unnecessary tension in the arm and body, the back of the head close to the shoulder of the outstretched arm. Still without tension, check the posture: head on the center line (axis) of the body, water evenly around the face (chin, glasses, forehead), upper arm along the body above water, lower arm extended, fingers 2–5 cm below the surface of the water.

4. Slide in this position. Train on both sides until you are satisfied with sliding on the "weak" side.

As you practice the exercise, focus on the line from the fingers of the outstretched arm to the toes and maximum relaxation. Take sufficient pauses with breathing exercises.

Exercise 4

In this exercise, an extremely important skill is practiced - to rotate the body to inhale, and not to twist the head.

1. Starting position - on the back, arms along the body, gentle forward movement at the expense of the legs. Turn gently to the side and extend your lower arm, as in the previous exercise. Check the posture: the body is stretched and relaxed.

2. Slide in this position for a while. Next, gently turn your head down into the water and slightly turn the body behind it. Now your position is on your side (previously you were lying slightly on your back, now slightly on your stomach), gaze at the floor, your lower arm is extended, the upper one is pressed to the body. Continue in a relaxed movement for a while.

3. Preventing you from running out of air, gently roll to the starting position face up.

4. You should return to your original balanced body position. Don't be discouraged if it didn't work the first time. Continue face-up movement, regain breathing (minimum 3 breaths) and relaxation. Repeat the roll.

Secrets of the second lesson:
-when performing a roll, slightly press your head to the shoulder of an outstretched hand;
- in the face down position, the chest should be slightly drowned in the water, the feeling is as if you are flying down the hill with a superman head first;
- the face down position is the fastest; strengthen it, trying to mentally slip into the eye of the needle.

Turn underwater

The most important lesson. Practice each exercise until you feel confident. Only then combine them in a series. (If necessary, return to practicing the exercises.) The estimated time to complete the lesson is several hours.

Lesson plan:
Every workout starts with doing warm-up exercises 2, 3 and 4 for 10 minutes or more.

Series 200 meters:
-50 m (25 right + 25 lev) Exercise 2 (balance point);
-50 m (25 + 25) Exercise 3 (face up);
-50 m (25 + 25) Exercise 4 (face down);
-50 m (25 + 25) exercise 5 (look at the palm).

Series 100 meters:



-25m Exercise 6 on the other side.

Series 150 meters:
-50 m (25 + 25) Exercise 4;
-50 m exercise 6;
-50 m (25 + 25) Exercise 7;

Series of 150 meters (option 2):
-25 m exercise 4 on one side (face down);
-25 m exercise 6 on one side;
-25m Exercise 7 on one side;
-25m Exercise 4 on the other side (face down);
-25m Exercise 6 on the other side;
-25m Exercise 7 on one side.
It should take you several hours to practice the exercises and series of Lesson 3. Pause and breathe after every 25 meters. Within one exercise, also keep a relaxed state and take 3-5 breaths between cycles in the upward position.
Exercise # 5

1. Consistently relaxed, take the worked out poses: on the back - arms along the body, on the side - arms along the body, on the side - the lower arm is extended. Check the balance of each position. Move to each next position when you feel a confident, relaxed slide in the previous one.

2. Continue driving. Turn your head to face down. As you continue to move, check your body position. You should slide easily, like a slide, head first.

3. If necessary, turn over face up, restore breathing. Return to face down position. Pull up gently upper arm to the face, bending it at the elbow. The palm should go past the belly and chest. The final position is an open palm directly in front of the face. The shoulder, elbow, hand, and fingers are relaxed.

4. Make sure your shoulders are one over the other and your body is relaxed. (Be careful not to turn your stomach down!) Return to the starting position face up. Recover breathing and repeat. The estimated number of completed exercise cycles is 3 in a 25-meter pool.

Exercise 6
Turn underwater

1. Starting position - the palm moves to the face (as in Exercise 5). Continue moving your hand forward behind your head.

2. Simultaneously with the forward movement of the arm, make a smooth roll to the other side. In this case, the hand should stretch forward, and the second smoothly along an identical trajectory move to the thigh.

3. At the end point of the pivot, you should take a face-up position on the other side, lower arm extended, upper along the body. Check your body position - relaxed glide. And repeat a smooth roll with a change of hands in the opposite direction.

Secrets:
- the outstretched hand begins to go to the hip after the second hand "passes" by the face;
-the end point of the movement is after passing the balance point;
-the method of "inhaling with the navel" - when you see the returning hand in front of you, give the command to the body to turn in order to inhale "through the navel";
-the whole body works as a whole;
-At every moment of time, keep an extended position and continue sliding;
- movements are economical and collected, without splashes and large amplitude;
- the moment you see a returning hand, stop working with your legs, resume after taking a face up position.

Exercise 7
Double turn underwater

1. Starting position, as in Exercise 6. Roll to the other side, but do not lift your face out of the water. End point: You change your hand and slide on your other hand face down on your side.

2. In this position, check the position. And do the reverse roll. The final point is a face up position with an outstretched arm.

3. Continue to slide and recover your breath. Walk 25 meters on one side, then on the other.
Before working off next exercise pay attention to footwork. Stop kicking the moment you change hands - as soon as the first hand has passed your face. Resume when the second hand is back. Feel yourself floating by the momentum created by twisting your body when you change hands.

Exercise # 8
Triple turn underwater

1. Add to the previous exercise another cycle in the position of the face in the water.
2. Pay attention to the position of the body: in the final phase of each shift, one arm is extended forward, the other along the body backward.
3. Take small pauses in the final phase of each hand change in order to feel the slide. Look for a relaxed balance in this position.
4. Twist gently into the water, extending your hand on each shift.
5. After completing the 3rd step, remove the artificial pauses in the final phase. Add speed by reducing the swing a little.

Lessons 4 through 6 can be found in the full version of the book. Swimming does not end with the Lessons. You can endlessly improve your swimming technique. Videos on Youtube and regular referrals to summari and the book "Full Immersion" will help you with this.

Conclusion

Swimmer and coach Don Walsh began training on the "Full Immersion" system already in mature age... At the age of 50, he took part in the marathon around Manhattan Island in the United States. He made 26 thousand strokes in 9 hours. But you will be surprised to learn that his closest pursuers have done 14,000 more strokes! After the finish, he was in such a great mood that he was ready to make another lap, and his rivals barely moved their legs from pain throughout their body.

Terry Laughlin used to swim as a child, played for college. But by the age of 37, he gradually turned into a flabby father of the family, with shortness of breath and overweight... Once he awkwardly reached for bags from the supermarket and as a result spent 3 days in bed, barely able to straighten up. After this incident, he made a firm decision to return to training. A year later, he already covered a distance of 3000 meters, after 3 years he swam 5000 meters and competed in the Masters series.

Studying the "Full Immersion" method is a path of mastery that will allow you not only to learn how to feel free and easy in the water, but also to show new facets of communication with own body and consciousness.

This is the path of meditation on which many discoveries await you. The major upheaval will occur when you catch the flow state during your practice. "Full immersion" is not only a technique, it is a training philosophy. Once you enter the state of flow, you will enjoy the process itself, enjoy every moment, and you will be able to keep moving indefinitely.

Basic training principles:
Ease

Glide relaxed in the water and enjoy every stroke.

Efficiency
Your every movement works as efficiently as possible to move your body forward.

Harmony
Relaxing gliding in the water is akin to meditation or tai chi. You combine your inner calmness and light rhythmic body movements.

Way
The training process is a progressive, creative movement from simple skills to complex combinations, a constant search for harmony and balance.