How to increase your freestyle swimming speed. Learning to swim on your own: practical tips for adults. Prefer a shallow pool

Self-instruction manual for swimming using the Total Immersion method.

We are publishing an excerpt from the book by Terry Laughlin and John Delves “ Full immersion. How to swim better, faster and easier” - about the Total Immersion swimming technique.

Total Immersion: Theory

Man was not created 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 to avoid drowning.

Ask yourself three questions:

1. Do you like swimming, does it bring you true pleasure?
2. Do you have a methodology that guides your training process?
3. Do you have an increase in results as a result of 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 technique can reach 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. The correct position will help increase speed by 20-30%, and the correct stroke will only increase speed by 5-10%.

In 1992, in Barcelona, ​​the deserved champion Matt Biondi and the rising star Alexander Popov started in the 50-meter freestyle. Popov won with a result of 21.8 seconds, Biondi came second with a result of 22 seconds. The difference in time 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 gigantic gap for athletes of this level. A new era in freestyle swimming has begun.

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

But a video analysis of the champions’ technique tells us that they do fewer strokes. So the key question is how to make longer strokes.

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

Note: best result can be achieved by working on stroke length first, then stroke rate. Finding the right balance between length and frequency is all about fine-tuning your technique to achieve great results.

The main idea from the perspective of biomechanics:
-What should you do to swim faster and spend less energy?
-You need to change your body position in the water.

2. Speed ​​of movement in water
A swimming person seems to be 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 drops towards the beginning of the stroke with the other.

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

The swimmer's main enemy is the resistance of the aquatic environment. At what point is it the smallest? At what moment is the area of ​​the body “resting” against the water wall minimal? At the moment of bringing the bent arm forward. Body position: slightly on the side, one arm extended forward, the other in a bent, relaxed state after the stroke, moving from the hip forward above the water.

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

Key rules of the “Full Immersion” technique:

1. Body balance in water.
2. Maximum elongated body.
3. Slide slightly on your side.

Body position

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

Terry Laughlin suggests thinking of your body as a baby swing, with the center point in the middle of your belly. And then use the float effect.
You've probably ever tried to sink a ball - and it certainly slipped out next to your hand. It is precisely this property of water that must be taken advantage of - it must be submerged top part body, and the water will automatically raise the lower one to the surface.

Correct body position: close to horizontal.
Incorrect body position: legs pointing “at 20 (or 16) o’clock.”

Maximum elongated body
Let us turn to the experience of shipbuilders: a ship longer along the waterline is capable of moving at higher speeds. Thus, we need to extend 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 were 270 cm tall.
Rule: one arm should be extended in front of the body when sliding.

How to swim:
-Each time before starting a stroke, try to reach an object that is far ahead (it is incorrect to pull your hand down to the bottom of the pool). At this moment, your body should be as long as possible.
-Enjoy the slide. Don't rush to make the next stroke, let your body slide.
-Feel the lightness of your hands. Both the straight arm and the arm carried over the water should be light.

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

Sliding on your side

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

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

But swimming on your side is not very comfortable. We instinctively resist this body position in the water and roll over onto our chest. Therefore, during the first training sessions using 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 is to take the most effective position in the water and eliminate the resistance of the aquatic environment. At the second stage, practice rhythmic and powerful pushing forward.

Are your hands working? No, the whole body works.
It is often believed that you need to swim freestyle at the expense of powerful muscles shoulder girdle. But in fact, the impulse to propel the body through the water begins not in the shoulders, but in the hips! Because the main thing in swimming is not power, but rhythm, and rhythm comes from the center of the body.

Pay attention to how a tennis player serves the ball or how a hockey player hits the stick. They twist the body, and then, as if releasing a spring, putting the energy of the whole body into the movement. So why should you swim using only your arm strength?! With the correct technique and sliding on your side, you connect the entire body, they work gluteal muscles and large (deltoid) muscles of the back.

The impulse they produce is much more powerful than a single hand stroke. And at the same time, you will be much less tired, because the arm muscles will not be overstrained. You should rhythmically rotate into the water, the rhythm and rotation being set by your hips.

What to do with your hands? Cling to the water. You can imagine that you are climbing up an invisible ladder, trying to reach each next rung, clinging to it and propelling your body upward.

Approach the wall with your face, raise your right hand as high as possible. Bend your elbow and pull it up. There should be tension in the armpit. Now you need to rotate the left side of your body from the wall - your shoulder and hip - 45 degrees. Gotta tense up latissimus muscles back, but not shoulder. It is from this position that Alexander Popov makes his stroke.

The main thing is to focus not on the stroke, but on the rhythmic movement of the whole body.
The arms should walk in a straight line and be fairly relaxed at all moments except push-off.

Total Immersion: to how to train

You need to reprogram your muscle memory if you are already a swimmer. Or create a new motor pattern if you are learning from scratch. This will require, first of all, thoughtfulness, then gradual and regular training, within 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 not correct technique. It is necessary to work scrupulously on each element. First technique, then strength. Remember Popov’s example: before winning against Biondi, Alexander and his coach for a long time analyzed video recordings and worked on technique rather than stroke frequency and strength. This is what allowed Popov to win in Barcelona and then remain a leader for many years.

Features of training

Let's pay attention to the technique of learning to play tennis. You will not see beginners who, under the guidance of a coach, are engaged in randomly throwing the ball over the net. As a rule, training begins with the coach throwing the ball to the student and he returns it, repeating the same movement. In this way, the correct motor pattern is formed. Further movements become more complicated. And only after practicing and mastering all the basic movements does the actual game of tennis begin.

Swimming training often looks like this: the student swims supposedly freestyle, and the coach comments on individual elements from the side. Most professional swimmers begin swimming between the ages of 5 and 7 and instinctively find correct movements.

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’s not necessary, it’s even harmful. An effective way is to consistently consciously perform exercises on swimming technique to develop a motor skill.

Is there a limit to the perfection of technology? No, you can work on technology constantly throughout your life.

How long does it take to master basic skills? proper swimming? Hours of conscious work on equipment. As part of the seminars conducted 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 classes.

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 habit (if you already swim) or create a new one.
2. A big movement is made up of small ones . Having practiced every small movement with the help simple exercises, you will be able to accomplish great things. Each movement continues into the next. Consistency and awareness of execution are important.
3. Only the right movements . Instead of trying different angles and movements, finding the right ones through trial and error, you immediately swim correctly.
4. Movement instead of thought . You don't model swimming in your head and then try to transfer it into the water. You consistently perform the exercises and move towards your goal.

Total Immersion: Approach to training

The “Full Immersion” technique consists of a series of exercises to form and practice correct motor skills. In the practical part of the summary, the exercises are grouped into 6 lessons.

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

2. Always listen to your body. It is this that should send a message to the brain that the exercise is being performed correctly. As a rule, 10–15 minutes per exercise is enough.

3. Don't get tired. Your body and mind should be in good tone the entire time you perform the exercises. Stay focused. Pause 10-15 seconds between 25-meter sections. You should feel like your technique is improving every step of the way. If it disappears, return to the previous exercise.

4. Perform the segments in full coordination. Alternate between a 10-15 minute stretch of exercise practice and a test swim in full coordination. Each swim must be better than the previous one. If you feel improvement in any element of technique, try strengthening it.

5. If necessary, perform exercises with fins. In the Full Immersion technique, the legs are not required to do any forceful work, but during the exercises, good footwork helps keep the body in the correct position on the surface. Some beginner swimmers spend all their energy on footwork and maintaining body position, and have no energy left for the actual exercise. Put on short fins (speed fins) and focus on the exercise.

Think about the exercise you are doing in this moment. Moreover, concentrate on one element of the exercise.

To begin with, the proportion 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 remember.

The main thing is your feelings

One of the most important aspects of training is learning to receive sensations and interpret them. As you swim, your body communicates all the details and shortcomings of your technique. Listen to him and gradually improve your technique. We are used to telling the body what to do. Now it’s important to learn to accept feedback. Exercise is an external form. You consciously perform a certain sequence of movements for some time. And the sensations serve as a check to see whether you are performing these movements correctly and naturally.

Your main opponent

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

1. Reliance on chest . The hips 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 hand. The outstretched arm should slide forward freely, without tension.

3. Aim forward with your hand, try to reach the edge of the pool. Beginning swimmers sometimes find it difficult to put their hand in the water without making a stroke. Imagine that this is your last stroke before turning around and you need to slide another one or two meters to the side. Maintain this feeling with every stroke. The movement of your hand should not be abrupt - stretch forward smoothly and slowly.

4. Delay the change of hands slightly. Do not start using your outstretched arm until your other arm has entered the water. As an exercise, try three different options - start the stroke with an outstretched arm when the second hand is: a) below the elbow of the first hand; b) above the elbow; c) at forehead level. Record the number of strokes in each variation.

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

If you have difficulty concentrating on sensations, the following tips will help you:
-alternate working on form and working on sensations in the same exercise;

Work in short bursts, you can try swimming for a while without inhaling - not to practice holding your breath, but to focus on the sensations of the 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 number of repetitions you need to memorize the feeling (we recommend 8-10).

If you are already starting to get good at it, try working in the following mode:

Increase the segments to 50–200 meters;

Try to notice two sensations at the same time (for example, support on your 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 within one segment - swim the second 25 meters at competition speed. Were you able to maintain concentration without blurring your equipment?
How many strokes should you do and how can you reduce their number? Alexander Popov did 33 strokes in a 50-meter pool at the competition. 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 make more strokes;

Reduced the speed to maximum for 24 strokes and repeated.

Thus, with each training session, he pushed his speed threshold, trying to “squeeze” the maximum out of each stroke.

To begin, you need to determine your starting point - your current number of strokes in your training pool. The speed of the test swim should not be maximum - imagine that you are swimming a kilometer and this is the segment in the last hundred, you are already quite tired, your speed is far from sprinting. Did you count? Now make a promise to yourself to reduce this amount at any cost!

Let's say you completed 22 strokes in a 25-meter pool. Your target number is 20 strokes. What happens next? Then you easily and joyfully swim 200 (or maybe 500) meters, making 20 strokes per pool. But then you get tired and at the next segment you see that 20 strokes are behind you, and the board is still far away. It is at this moment that speed, opponents and other distractions fade into the background - you start working on your technique!

Target indicators:
1. The first goal is less than 20 strokes in a 25-meter pool.
2. As soon as it becomes easy, try to do less than 40 by 50 meters.
3. Then - less than 80 over a segment of 100 meters. (For comparison: 56 strokes per 100 meters are made by a top-level swimmer.)
4. Complexes of 8–10 sets of 100 meters (less than 80 strokes) with pauses of 15–30 seconds.

Don't be cunning. If you push off hard with your legs and swim half the pool without strokes, then your technique has not improved, you just pushed off well with your legs!

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

Total Immersion: Practice

One of the main advantages of training using the Total Immersion method is a series of simple step-by-step exercises, the implementation of which allows you to gradually master correct technique crawl swimming

If you train on your own, then your best helper- video Freestyle_disable Made Easy:

(Be sure to check out Shinji Takeuchi's fantastic swimming in this Youtube playlist!)

Principles of practice

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

2. A complex movement consists of simple parts.
Consistently practice simple movements and then combine them into one big one.

3. Even breathing
Put away the stopwatch and focus on relaxed gliding and technique. Monitor your breathing and heart function. Between swims, Terry recommends doing breathing exercises from yoga.

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

Balance
In preparing this book, the author assumed that the reader has no skills and is starting from scratch. Therefore, some of the exercises will seem very simple themes who already knows how to swim. Don't be fooled - all exercises are important for developing 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 left) exercise 2, first part on the side;
- pause 3–5 breaths;
- 25 m exercise 2, active balance.

Exercise 1
All the beginners row desperately with their arms and legs. For the sole purpose of not drowning. Your first task is to feel that you will not drown if you stop rowing. The water itself will push you to the surface.

Staying in absolute Buddhist calm, lying on your back, arms along your body, slowly and relaxedly move your straight legs. Your body should be both stretched and relaxed.

Some beginning swimmers may find it better to do this exercise in a shallow pool where they can stop and stand up after 5-10 meters. If you feel tired, stop, regain a relaxed and focused state and continue calmly.

1. Lying on your back, find the correct position of your head - water lightly on your forehead, at the edges of your glasses, at your 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, your shoulders will “go” a little forward, rounding your back.

3. “Press down on the float.” Keeping your head and arms relaxed, lower your upper body (your lungs - your float) a little deeper. Wait for your hips to float up. They will come to the surface on each push - this indicates that you have good balance. Your feet shouldn't make any splashes - just small ripples.

4. Don't use your hands. Ideal balance - your arms along your body, you float on the water without using your hands.

5. Swim less than 25 meters if necessary. Rest. Your state should always be calm and relaxed. Whenever you get tense or tired, take a break.
Mentally imagine how you transport a glass of champagne from side to side on your forehead.

Balance exercises are easier for overweight people. Winey swimmers (often triathletes) may require the assistance of an assistant to create movement by gently pulling 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 release again, each time increasing the distance that the swimmer covers independently. You can also use fins. Don't be discouraged if you didn't manage to position your body perfectly in the water, balance will also be worked on in other exercises.

Exercise 2

You need to find your balance point - the body position 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 swimmer’s build. For example, for a wiry person, this position will be close to the supine position.

1. Starting position on your back, arms along your body, calmly move forward using your legs. Find your balance and float.

2. Slowly turn your body to the side so that your shoulder and arm (laying along your body, palm on your thigh) are above the water. Head in place, look up. Find a comfortable body position on your side. If you feel uncomfortable, return to the starting position and try again slowly.

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 hand.

4. Concentrate on the fact that your body is both relaxed and elongated. Internally, you should remain as calm as possible.

5. Repeat on the other side. As a rule, the situation is better on one side. Work to maintain balance and a calm, relaxed state when moving on both sides. Perform one pool on one side, pause for a minute, and repeat on the other side.

6. Once you have mastered the movement on each side, begin practicing active balance by alternating 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 not raising 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:

Float exercise. In a vertical position in the water (like synchronized swimmers), arms crosswise on the chest. Walk with relatively straight legs, maintaining straight position body, head above water. Legs should be relaxed, long and flexible. 15 seconds exercise, 15 rest.

-"Tow". When your partner accelerates, the need to swing your legs hysterically is eliminated and you can concentrate on working slowly and relaxedly from your hips to your toes.

- “Balance on the side.” In the side-lying position, gravity works perpendicular to the movement of your legs, so you are less likely to bend your knee to 90 degrees.

Stretching. As you age, your ankles lose elasticity (jogging also contributes to this). Stretching will help you get back into shape.

Weightlessness and sliding

You need to stretch out as much as possible to give your body the correct shape. At the same time, you need to ensure that tension does not arise in the body.
If at some point you tense up and start to sink, stop, take a few relaxed breaths and repeat the balance exercise.

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

Between swims, take a break and catch your breath.

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 your back, arms along the body, legs give slight acceleration. You should feel relaxed and supported by the water. Check the position of the body, head, legs again (there should be no splashes). Now slowly turn your body to the side so that your entire arm from shoulder to fingers is above the water, your face looking up. Continue the relaxed movement.

2. Gently move your lower arm to an extended position above your head. The palm can be turned in any direction, the hand should be relaxed. Keep moving.

3.Now slightly extend the body and arm. You need to stretch out as much as possible, but without unnecessary tension in your arm and body, the back of your head close to your shoulder arm's length. 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 the water, lower extended, fingers 2-5 cm below the surface of the water.

4. Slide in this position. Practice on both sides until you are satisfied with the glide on the “weak” side.

When practicing the exercise, focus on the line from the fingers of your outstretched arm to your toes and remain as relaxed as possible. Take sufficient breaks with breathing exercises.

Exercise 4

This exercise works on an extremely important skill - turning your body to inhale, rather than turning your head.

1. Starting position - on your back, arms along the body, gentle movement forward using the legs. Gently turn to the side and extend your lower arm as in the previous exercise. Check your posture: your 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 your body behind it. Now your position is on your side (previously you were lying slightly on your back, now slightly on your stomach), looking at the floor, bottom hand extended, the upper one pressed to the body. Continue the relaxed movement for a while.

3. Before you run out of air, gently roll back to the starting position face up.

4. You should return to your original balanced body position. Don't be discouraged if you don't succeed the first time. Continue the movement face up, restore your breathing (at least 3 breaths) and relaxation. Repeat the roll.

Secrets of the second lesson:
- when performing a roll, lightly press your head to the shoulder with your outstretched arm;
- in a face-down position, your chest should be slightly recessed into the water, the feeling is as if you are flying like a superman down a hill, head first;
-face down position is the fastest; strengthen it by 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 again.) The estimated time for practicing the lesson is several hours.

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

200 meter series:
-50 m (25 right + 25 left) exercise 2 (balance point);
-50m (25 + 25) exercise 3 (face up);
-50m (25 + 25) exercise 4 (face down);
-50 m (25 + 25) exercise 5 (look at the palm).

100 meter series:



-25m exercise 6 on the other side.

150 meter series:
-50 m (25 + 25) exercise 4;
-50m exercise 6;
-50 m (25 + 25) exercise 7;

Series 150 meters (option 2):
-25m exercise 4 on one side (face down);
-25m 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.
The exercises and series of Lesson 3 should take you several hours to complete. After every 25 meters, pause and catch your breath. Within one exercise, also ensure a relaxed state and take 3-5 breaths between cycles in the face-up position.
Exercise 5

1. Consistently and relaxedly take the practiced poses: on your back - arms along the body, on your side - arms along your body, on your side - lower arm extended. Check the balance of each position. Move to each next position when you feel a confident, relaxed glide in the previous one.

2. Keep moving. Turn your head face down. As you continue moving, check your body position. You should slide easily, like down a slide, head first.

3. If necessary, turn over face up and restore your breathing. Return to face down position. Gently pull up top hand to the face, bending it at the elbow. The palm should go past the stomach 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 stacked on top of each other and your body is relaxed. (Be careful not to turn your stomach down!) Return to the starting position, face up. Restore your breathing and repeat. The estimated number of exercise cycles performed is 3 in a 25-meter pool.

Exercise 6
Turn underwater

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

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

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

Secrets:
-the outstretched hand begins to go to the thigh after the second hand “passes” past the face;
-the end point of movement is after passing the balance point;
- “inhale through the navel” method - when you see the hand returning in front of you, give the command to the body to turn to inhale “through the navel”;
-the whole body works as a single unit;
-at each moment, maintain an extended position and continue sliding;
-movements are economical and collected, without splashes and large amplitude;
- the moment you see the hand returning, stop working with your legs, resume after taking the position face up.

Exercise 7
Double twist 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 switch hands and slide on the other hand face down on your side.

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

3. Continue gliding and restore your breathing. Complete 25 meters on one side, then the other.
Before working off next exercise pay attention to your footwork. Stop kicking at the moment you change hands - as soon as the first hand passes your face. Resume when the second hand has returned. Feel how you float due to the momentum created by twisting your body when changing hands.

Exercise 8
Triple turn underwater

1. Add to the previous exercise one more cycle in the position facing into 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 back.
3. Take short breaks in the final phase of each change of hands in order to feel the glide. In this position, look for a relaxed balance.
4. Gently roll into the water, extending your arm at each change.
5. After practicing the 3rd step, remove artificial pauses in the final phase. Add speed by slightly reducing the amplitude of the turn.

Lessons 4 to 6 can be found in full version books. Mastering swimming does not end with Lessons. You can improve your swimming technique endlessly. Videos on Youtube and regular reference to the summary and the book “Full Immersion” will help you with this.

Conclusion

Swimmer and coach Don Walsh began training using the Total Immersion system as an adult. At the age of 50, he took part in the marathon around the island of Manhattan in the USA. He completed 26 thousand strokes in 9 hours. But you will be surprised to know that his closest pursuers did 14,000 more strokes! After the finish, he was in such a great mood that he was ready to do another lap, and his rivals could barely move their legs from pain throughout their bodies.

Terry Laughlin swam as a child and competed for college. But by the age of 37, he gradually turned into a flabby father of the family, with shortness of breath and overweight. One day he awkwardly reached for bags from the supermarket and ended up spending 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 Masters series competitions.

Studying the “Full Immersion” technique is a path of mastery that will allow you not only to learn to feel easily and freely in the water, but will also show you new facets of communication with own body and consciousness.

This is the path of meditation on which many discoveries await you. The main revolution will happen when you catch the state of flow during classes. “Full immersion” is not only a technique, it is a training philosophy. Once you enter a state of flow, you will enjoy the process itself, enjoy every moment and be able to continue moving indefinitely.

Basic training principles:
Ease

Glide relaxedly through the water and enjoy every stroke.

Efficiency
Every movement you make works as efficiently as possible to move your body forward.

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

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

And you feel confident in the water, it’s time to move on to a faster style - crawl.

Basic moments

Crawl is a type of swimming on the stomach, in which the arms alternately make strokes along the body, and the legs imitate the movement of scissors.

When swimming crawl, the muscles of the chest and arms are most involved. The abdominal muscles should be tense, so swimming will help those who want to remove excess fat from the stomach.

In order for movements in water to be as effective as possible, your face must be immersed in water almost all the time, so you cannot do without glasses. Or you can use a mask with a snorkel so as not to raise your head at all and focus on the correct position of your body.

The main rule: movements in the water should be smooth. The effort should not be excessive, and breathing should remain deep and even.

With the help of the following videos you can understand the basic nuances of movements during freestyle swimming.

Video No. 1: body position

For correct position body, the face is almost always in the water. The body should be horizontal - this ensures maximum speed. Do not try to look forward, your gaze should be directed downwards, to the bottom, and when turning your head, towards the edge of the pool, not at the ceiling.

Video No. 2: legs

For each hand stroke, 2-3 kicks are performed. The stronger you are, the faster you swim. But at the same time, the legs are not constrained by tension - they should move easily in all joints. The greatest force should be put into the downward movement, while when lifting up, the leg should be relaxed.

The legs move from the hip, not from the knee. But as the speed increases, the legs bend at the knees a little more. The distance between the socks along the vertical axis does not exceed 40 cm, and along the horizontal thumbs should almost touch each other.

Video No. 3: hands

The more your hands grab the water and then push off from it, the higher the speed. To do this, the palm must be rotated so that first of all it is immersed in the water. thumb. For the most efficient stroke, you must also ensure that your elbow is raised high. The forearm in the water moves along the body, and the other hand at this time is at the surface in an extended, relaxed position. The hand is also released from the water in a high elbow position.

Don't tense your shoulders when your arm is in its highest position. Do not hit the water with all your might, the movement should be smooth, and the immersion of your palm should be without popping or unnecessary splashes.

Special swimming paddles can help you master the correct stroke technique. But don't swim with your paddles more than a quarter of the time during your workout to avoid errors in your stroke technique.

Video #4: Breathing

Proper exercise allows you to supply your muscles with oxygen, which is necessary for strong and effective movements.

To inhale during one of the strokes, you need to turn your face towards the hand that is moving above the water. At the same time, the whole body turns following the hand. The gaze should not be directed too high to avoid unnecessary strain on the neck.

You need to inhale through your mouth, and exhale smoothly into the water through your mouth and nose at the same time. For one inhalation-exhalation there are from one to three cycles of hand movements.

20% of efforts bring 80% of results. This is a universal principle that also applies to swimming. Your speed, endurance, results - everything depends on technique. We tell you how to improve it to become an excellent swimmer.

1. Swim regularly. On average three times a week. No time? Then don't be surprised that your technique is deteriorating - there will be no progress. The more often you go to the pool, the better your muscles remember how to swim.
2. Always remember technique. And then, when you swim for pleasure, to unwind and relax, and even when you are tired. Don't be careless. Watch the stroke, watch the work of the legs, breathe correctly - into the water - the ideal technique is developed in the little things. First, train yourself to swim technically, and then speed up.
3. Do the exercises. There is no need to devote the entire training to one element of technique - it is boring and tiring. Instead, make it a rule to spend ten minutes practicing technique each time. It doesn't matter when you do them: at the beginning of the lesson, in the middle or at the end. Just do it.
4. Get over yourself. Challenge yourself once a week - swim more, row more often, push yourself harder. Hard training will dilute regular training on technique, and you will learn to move correctly even at high speeds.
5. Let's take a break. Except hard training, you also need lightweight ones. Once a week, relax and just swim for your pleasure - slowly, lazily, leisurely. Rest.
6. Slide. Always: both during the start, and when you push off from the sides, and when turning. Try to always maintain an elongated body position. Remember: glide first, then transition from glide to float, and then float. In the beginning there should always be a slide.
7. Choose the right swimsuit. Of course, you don’t need a high-tech suit that costs ten thousand. But avoid baggy beach shorts - they are uncomfortable and not at all suitable for technical swimming. Slows down and increases your resistance to water. And there’s nothing to say about working on technology.
8. Take a video of your swim. Ask a friend or coach about this, and then break it down frame by frame. This way you will discover flaws that previously eluded you. And if it’s not possible to make a video, ask an experienced swimmer (or the same coach) to watch you.
9. Try fins. But don't get used to them. They have one advantage: they help you achieve a better body position - you will feel how you really need to stay in the water while moving. But there is a drawback: it is all artificial. Swim with fins a few times, remember how you feel, and then put the fins aside and try to recreate that same technique.

What methods do you know? Share in the comments - we'll add to the post!

For a teenager, the answer is simple: go to the pool with a swimming instructor.

Swimming has become a popular sport today. No matter how old you are, what gender you are or what weight category belong, you can always learn to swim from scratch or improve your skills. What makes swimming attractive and attractive? Water. Working with water brings a kind of satisfaction and calmness, allows you to actively engage in your physical health without feeling any particular physical exertion. We train our muscles and have fun at the same time.

Swimming style

There is a style of swimming that has been known to mankind for centuries, and it appeared among the very first types of swimming. This is a rabbit. Europeans learned to swim crawl only in the 19th century, but they immediately appreciated all the advantages of this style. Thanks to special combinations of arm and leg movements, you can develop decent speed.

Time, naturally, made its own small adjustments, and today the principle of crawl swimming can be compared to freestyle. Their characteristics are similar, but the results are slightly different. What is a rabbit?

Crawl is a fast swimming style that involves symmetrical alternating movements of the left and right hand, as well as leg movements that resemble scissors. When swimming in this style, the swimmer is in a downward facing position. This style allows you to develop significant speed - in a few strokes forward you cover a significant distance, and that is why many modern athletes prefer this style.

The importance of a professional approach

So, let's start with the question of how to quickly learn to swim. Don't worry about learning this activity late at your age. It's a delusion. You can always learn to swim and do it quickly. But how much time you will spend on this - a year or a month - depends on several circumstances. Tune in to the fact that intense work awaits you. But in order for the result to not be long in coming, you need to do everything correctly. This means that you should exercise in a pool under the supervision of a professional trainer.

If you decide that you want to swim crawl, then it is the coach who will tell you all the secrets of this style and tell you about the intricacies of how to master this science quickly in a sufficiently long time. short term. The crawl stroke is characterized by a special stroke system, and the movements of the arms and legs must be systematized. This determines not only how fast you will swim, but also how much effort you put into this matter, and, accordingly, how quickly you get tired.

How to swim crawl

So, let's move directly to the technique and specifics of this style of swimming. If you don’t know how to swim at all, then you need to understand that water is an element alien to us. Getting into aquatic environment, our body changes the way it behaves in an attempt to adapt. Therefore, you should initially understand what emotions immersion in water causes you. To do this, before starting your workout, go into the water and try to understand how your body moves in the water. This will help you feel more natural and give you more confidence. Most popular look Freestyle is swimming on your chest, facing down. This suggests that you need to learn to breathe correctly in this position. Namely, exhale into the water. At first it will be difficult, but training will do its job and it will become easier for you. natural process. Just remember that proper breathing will keep you comfortable and fast swimming, and this guarantees you pleasure from the whole process. In addition, you should not think that after the coach has told you all the theoretical aspects, you will certainly swim. It is quite difficult to master the simultaneous technique of moving your legs, arms, body, head, and also monitor your breathing in the first stages. And therefore, a competent specialist will suggest that you master each element separately, gradually combining them into a complex.

If we consider the movement of arms and legs as a system, then it can be divided into several stages:

1. Immersion of the hand in the water and the influx. This stage involves the following actions:
   • We immerse the arm bent at the elbow into the water at an acute angle up to the shoulder;
   • The shoulder remains above the surface of the water: it is on it that the entire main load is carried out, it is immersed in the water at the very last moment;
   • Under water at chest level, the arm straightens and the next stage of movements begins.
2. The supporting part of the stroke. In order to organize your actions correctly, you need to bend your arm at the elbow so that it forms an obtuse angle;
3. The main part involves bending the arm in such a position that there is an angle of 90 degrees between the shoulder and forearm. After the push, the arm should be straightened to move to the next stage;
4. Exit from the water. This phase begins when the swimmer's straightened arm reaches the level of the pelvis. The other hand at this moment prepares for the stroke and, plunging into the water, removes the shoulder, forearm and hand, which is at the stage of exiting the water, from the water.
5. Carrying over the water. This stage is more than simple. All you need to do is bend your elbow slightly, raise it, and place your hand as close to the surface of the water as possible.

The legs also do not remain idle at this time. Their movements resemble the movement of scissors with an amplitude of a quarter of your height. For 1 stroke of the arms, the legs can make from 2 to 4 active movements. And, of course, don’t forget about breathing.

This article will serve as a kind of guide answering the question of how to learn to swim as an adult. It contains recommendations about breathing correctly, movements of the arms and legs when swimming with basic styles, as well as useful tips about getting rid of the fear of water.

Swimming is accessible to both children and almost all adults with any level of physical fitness; it has almost no contraindications. Thanks to this sport, the body's endurance increases several times.

Once you learn to swim, you:

• you will breathe correctly;
• strengthen all the muscles of the body;
• stimulate metabolism in the body;
• strengthen your lungs, immunity, heart, blood vessels and nervous system.

How to breathe correctly?

When learning to swim, the primary task is to establish breathing. A swimmer who knows the correct technique will be able to master swimming techniques faster.

Inhalation is usually done through the mouth, and exhalation is done through the nose and mouth. Exhalation begins through the nose and continues through the mouth so that water does not enter the nasal cavity, and then the water that is there is released. When you exhale through your mouth, a large volume of waste carbon dioxide is released as quickly as possible. Exhaling through the nose is acceptable with low load and minimal oxygen consumption.

Water puts more pressure on the chest than air, so it is necessary to first control the force of inhalation and exhalation when swimming so that it exceeds the force of inhalation and exhalation on land.

Inhalation must be done with force so that its sound is heard, and exhalation must be done with the entire surface of the lungs. Over time, this skill will become automatic in a professional swimmer.

This style involves simultaneous and symmetrical movements of the arms and legs. The entire swimming cycle takes place under water, it includes 1 stroke with the arms, 1 push with the legs, 1 inhalation and exhalation into the water. Movements are made horizontally, and not in the vertical plane, as in other styles.

The key driving force is not the arms, but the legs. Hand movements are preparatory for the key movement: pushing the legs.

Crawl on chest

The technique is simple. You take a breath above the water through an open mouth, when the hand begins to sweep over the water, then the swimmer lowers his face into the water, begins a long exhalation through the mouth and nose, and then a sharp exhalation. The exhalation ends above the surface of the water. Exhalation lasts longer than inhalation.

Back crawl

The back crawl resembles the front crawl in the movements of the legs and arms and coordination. However, there is no exhalation into the water; breathing is easier. This style is comfortable when swimming long distances and saving drowning people, because it gives rest.

Butterfly

When swimming in the butterfly style, the swimmer simultaneously and symmetrically moves the right and left parts of the body. A strong stroke is made with 2 hands, the upper body is raised above the surface of the water, symmetrical kicks are carried out, directed from the pelvis.

Dolphin is a high-speed variation of butterfly, the differences are in the movements of the legs, which move up and down (like a dolphin’s tail).

How can an adult learn to swim on his own? This is not difficult if you overcome your fear of water and your complexes. Special exercises will help you learn to float on the water, making it your ally.

Star

Inhale as much air as possible and hold your breath, then take a horizontal position on the water (on your back or chest). Lower your head into the water with the back of your head or face and hold your breath. At the same time, spread your arms and legs to the sides.

Target: lie on the surface of the water for as long as possible, keeping your limbs relaxed.

Float

Take a deep breath, hold your breath and take the following position on the water: press your knees to your chest, clasp your knees with your hands, tilt your head towards them under water.

Goal: lie on the water for as long as possible, with your back on the surface of the water and your body as relaxed as possible.

Slip

Slides on the back, chest, and side will help in mastering the working position of a swimmer. You will be able to keep your balance and slide forward after the stroke.

They can be done:

• on the chest - to do this, you need to stand up to your chest in the water and tilt so that your chin touches the water surface. Point your hands forward, connect your thumbs. Then you should inhale, quickly lower yourself into the water facing the bottom and, pushing off with your feet, take a horizontal position, and then begin sliding, stretching out all your limbs;
• on your back - standing with your back to the shore or facing the side, place your arms freely along the body. Inhale, hold your breath, sit down and, slightly pushing off with your legs, take a lying position, tense your abdominal muscles and press your chin to your chest, try not to take sitting position(helping with strokes of the hands along the body; palms down);
• on the chest with different positions of the arms: stretch them forward, along the hips, 1st - in front, 2nd - at the hip;
• on the back with different positions of the arms: stretch them forward, along the hips, 1st - in front, 2nd - at the hip;
• on the chest - making turns on the chest and back, etc.

When performing gliding exercises in pools where the depth is different, and in a river or sea, choose the direction towards the shore (from depth to shallow). If fear or difficulty arises while sliding due to negative buoyancy, a support method will be needed.

Footwork

"Drogue". Take a kolobaska and swim a distance of 25 m, with your toes extended (extending your ankle). Then rotate your ankle so that the angle with your leg is about 90°, while pointing your toes down. Track the change in the position of the torso and feel how with small changes in position ankle joint swimming technique changes.

Do you have trouble bending your ankles? Don't have the strength to pull out your socks? In this case good advice will do stretching more often to relax your ankles (at the computer, at home, any time you remember this exercise).

How can an adult learn to swim? Many people instinctively manage to move their hands correctly. It is more difficult to learn the movements of the legs: without this it is impossible to stay on the water and swim at sufficient speed.

Swimming crawl is the easiest to learn. Lie face down in the water, begin to raise and lower your legs one by one, making movements with your arms at the same time. Bring 1 arm forward, then lower it into the water, and then make a stroke with your palm (folded like a ladle) towards your thigh.

The same movement must be done with the second hand. Bring your head to the surface of the water during every second stroke, turning your face towards the hand moving above the water. Inhale as deeply as possible; to swim, you need oxygen and energy.

When swimming crawl, it is important to keep your toes extended and hit the water hard. The higher the impact speed, the higher the swimming speed. When swimming breaststroke, you need different leg movements (like a frog). For training, you can hold your hands on the side of the pool or special devices for staying afloat and make synchronized movements with your legs.

Swimming breaststroke is not much more difficult than freestyle; synchronization of movements is important in it. Butterfly is more difficult to master; it is recommended to contact an experienced mentor to practice swimming movements in this style.

Get rid of your fear of water

Note that body weight in water decreases 10 times, so difficulties with staying afloat are usually of psychological origin. Aquaphobia is quite common. The cause of the fear of water may be some kind of traumatic experience; you can cope with it by gradually accumulating positive emotions when communicating with this element.

By acknowledging your fear, you take a step towards getting rid of it. A qualified instructor will help you establish a “relationship” with water, as well as understand your goal. Ask yourself why you are learning to swim and motivate yourself with a vision of the end result.

Put on your cap

Before starting classes in the pool, be sure to buy special glasses and a cap, equipment that will be comfortable for you. Swimming equipment will help you feel comfortable during exercise. Be sure to take safety precautions to avoid injury in the water.

Prefer a shallow pool

To get used to the water, you can practice at shallow depths. Don't be shy, because by overcoming your fears you will eventually learn to swim. After the stage of getting used to the water, you can move to a deeper pool.

Exercise regularly

Regularity of exercise is important. The more often you practice, the faster you can master this art. Visiting the pool 1-2 times a week will not be enough. Swimming 3-4 times a week for half an hour is more effective than exhausting long workouts 1 time per week.

Train on an empty stomach

Before training in the morning, you can easily skip breakfast - in the morning the sugar level is the same as in the evening. Make sure of this by taking a blood sugar test in the morning and evening. If the decrease in its level is not critical (at least 4 mmol/liter), training on an empty stomach will be useful for you.

Warm up before swimming

A 5-minute workout and a warm shower before training is sometimes enough to warm up your muscles and joints.

Conclusion

To achieve lasting results, it is better to visit the pool at least 3 times a week to get used to the physical activity and consolidate acquired skills.

I wish you health and perseverance in learning to swim!