Freestyle front crawl of Total Immersion swimming including Drills

What is Total Immersion?

"Total Immersion" swimming is a method of swimming front crawl that emphasizes proper body positioning, efficient technique, and relaxation. The freestyle front crawl in Total Immersion focuses on having a long, balanced, and streamlined body position in the water, and emphasizes a smooth, gentle, and continuous swimming motion. The main goal is to reduce resistance and increase propulsive force, leading to a more efficient and enjoyable swimming experience.

 

Several key elements to the Total Immersion freestyle front crawl

Freestyle front crawl is a popular and efficient swimming style that is used for open water and competitive swimming. Total Immersion is a method of swimming that emphasizes proper body positioning, efficient technique, and relaxation. The freestyle front crawl in Total Immersion focuses on having a long, balanced, and streamlined body position in the water, and emphasizes a smooth, gentle, and continuous swimming motion.

There are several key elements to the Total Immersion freestyle front crawl, including body position, head position, arm recovery, kick, and breathing. Proper body position is achieved by keeping the head, spine, and legs in a straight line, and maintaining a horizontal position in the water. This helps to reduce resistance and increase propulsive force. The head should be relaxed, with the face just above the water and the eyes looking forward.

Arm recovery is another key element of the Total Immersion freestyle front crawl. The arms should enter the water close to the head and recover over the water, without splashing or lifting the head out of the water. The kick should be gentle and continuous, using the legs to maintain balance and stability. Breathing should be rhythmic, with breaths taken every three strokes, or as needed.

 

Total Immersion; Underwater posture of freestyle

To improve the freestyle front crawl in Total Immersion, there are several drills that can be performed. These include:

1. Balance drills: These focus on improving body position and balance in the water, and can be performed using a kickboard or a pull buoy.
2. Catch-up drills: These help to improve arm recovery, and involve swimming with one arm while keeping the other arm extended in front.
3. Fist drills: These help to improve arm technique, and involve swimming with the hands closed into fists.
4. Single-arm drills: These help to improve arm strength and endurance, and involve swimming with one arm while keeping the other arm at the side.
5. Kick drills: These help to improve leg strength and kick technique, and can be performed using a kickboard or a pull buoy.
6. Breathing drills: These help to improve breathing technique and coordination, and can involve swimming with the head out of the water or taking breaths every two or four strokes instead of every three.

 

Conclusion

Overall, the Total Immersion freestyle front crawl is a highly efficient and effective swimming style that can be improved through regular practice and the use of drills. With a focus on proper body positioning, efficient technique, and relaxation, swimmers can achieve a more enjoyable and fulfilling swimming experience.