Total Immersion (TI) 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[clarification needed] way in the water. The instruction is sold in several ways, including instructor led in-water courses, books, and videos.
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 as fast as possible.[citation needed] TI instead focuses primarily on efficiency and comfort in the water, and emphasizes form over conditioning; the swimmer's form in the water is more important than the swimmer's speed through the water.
The style of swimming it stresses can be beneficial to entry-level swimmers and also for distance swimmers, as the goal is to make swimming more natural. TI approaches swimming as a mindful practice done in the spirit of yoga or tai 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.
The instruction focuses on four essential skills, which are non-instinctive and counter-intuitive to most swimmers.
1.Balance - the body is level in the water, with the head farther down and the legs farther up than is instinctive.
2.Active Streamlining - reducing drag as much as possible, and keeping the longest possible body shape in the water, to increase efficiency.
3.Rhythmic Weight Shifts - using weight shifts to generate force uses less energy than simply using force to pull
4.Friction - actively discovering what generates the most friction, and a focus on "holding onto your place in the water" instead of pushing forward.
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