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The essence of Total Immersion method is to make the learning and training process fit you as a human, and fit you as a unique person. We will show you the path that works well for you as a human, but you still have to take the concepts and personalize the daily learning activities to fit your own unique needs and conditions.
One skill may be easier or harder for you to learn than it is for another person. You will need more time or less time to work on it. You may need longer distances or shorter ones in your practices sets. You may need more complexity or less.
So, whenever we offer specific distances or complexity you need to try it out, then increase or decrease those numbers to fit the level of challenge your body needs. So, please be ready to take the suggested practice plans below and add more time, distance, or focal point complexity, or reduce it – whatever helps you stay in just the sweet spot of challenge: not too much and not too little.
Practice Components
The main tools you can use in designing your practice sets:
- Rehearsal (standing on land or in the water)
- Drill
- Drill + 4 strokes
- 8 strokes (no breathing)
- 8 strokes (with breathing)
- Single Length (of the pool)
- Multiple Lengths with rest intervals between each length
- Longer Distance Intervals (multiple lengths with no rest in between lengths)
These are listed in order of increasing complexity, of increasing difficulty for the brain (as well as the body).
So, if one tool is too difficult then it is necessary to step back to a more simple tool, or reduce some aspect of complexity while using that tool (example: continue to swim 4x 25m but stop counting strokes).
An example of Single Length set:
- 4x (Drill 3 seconds + 25m Whole Stroke) with Focal Point A
An example of Multiple Lengths with Rest Intervals:
- 3 Rounds (4x 25m with 5 seconds rest) with one Focal Point A, B, or C for each round, with 15 seconds rest between each rounds.
An example of longer Distance Intervals:
- 3 Rounds of (4x 100m, with Focal Point A, B, C, D for each 100m, no rest) with 15 seconds rest between rounds.
For definition of these practice terms (Focal Point, Repeat, Round, Set, etc) see the Glossary of Practice Terms.
Practice Organization
If you have no ideas for how to organize your practice time this plan will give you a place to start. This practice outline is designed to fill about 60 minutes. You are not only welcome to change the numbers, you are expected to change them (after you gain some experience) in order to make these practices totally personalized to your needs.
- Warm Up – 10 minute warm
- Practice Set 1 – 20 minutes
- Practice Set 2 – 20 minutes
- Review or Test – 10 minutes
Below, choose the Level (1, 2, or 3) that is appropriate to the amount of challenge (complexity) you need right now.
Level 1 Practice Set
Pick Focal Points A, B, C 3 Rounds, one round for each Focal Point:
- Rehearsal
- 2x Drill for 8 seconds
- Drill 3 seconds + 3-5 strokes
Level 2 Practice Set
Pick Focal Points A, B, C 3 Rounds, one round for each Focal Point:
- Rehearsal
- 4x (Drill 3 seconds + 3 to 5 strokes)
- 4x 25m Whole Stroke with FP A
Level 3 Practice Set
Pick Focal Points A, B, C 4 Rounds, one round for each Focal Point, final round blend Focal Points (AB, BC, or BC):
- Rehearsal
- 4x (10m Drill + 15m Whole Stroke) with 10 seconds rest between
- 1x (25m, 50m, 75m) Whole Stroke with 10 seconds rest between repeats
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