Книга Total Immersion

Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier

 Contents —

Introduction

PART ONE: NEW MOVES

Teaching Yourself to Swim a Whole New Way

Chapter 1

Swimming Laps and Going Nowhere

Chapter 2

Swim Better Without Getting Any Stronger? Yes!

Chapter 3

The Slippery Swimmer

Chapter 4

Tuning the Engine: Finding—and Using—Your Swimming Power

Chapter 5

Some Nerve!—A Whole New Way to Train

Chapter 6

Skill Drills: The Fastest Way to a Faster Stroke

Chapter 7

Come to Your Senses. Swim by Feel

Chapter 8

The School for Fishlike Swimming
         - Lesson One: Finding Balance and Your “Sweet Spot”
            - Lesson Two: Becoming Weightless and Slippery
            - Lesson Three:Tapping Effortless Power From Your Kinetic Chain
            - Lesson Four: Mastering a Compact, Relaxed Recovery
            - Lesson Five: Meet Your New Stroke
            - Lesson Six: Making the Transition to Swimming 

PART TWO: TRAINING VERSUS TRYING

Finally, a Smarter Path to Fitness

Chapter 9

Training (and How to Get It)
      - So What Are You Training For?
         - Training Made Simple 

Chapter 10

No-Sweat Swimming (Why Going Slow Will Get You There Faster)

Chapter 11

Time to Get Organized—Swimming by the Clock
            - Why Is That Clock Missing a Hand?
            - Basic Intervals: Four Good Ways to Watch the Clock
            - Ready, Set, Repeat!   

Chapter 12

Racing. It’s Just Training with a Twist
            - Races? There’s Small, Medium, and Large
             - How to Be Ready. Really Ready    

Chapter 13

Pool Tools: Less Is More
             - Just Say No to Kickboards
             - Lose the Buoy
             - Smart Hands Are Better Than Dumb Plastic
             - Fins as a Learning Aid, Not for Temporary Speed
             - Swim Benches
             - Stretch Cords
             - Swim Flumes
             - Swim Tethers      

PART THREE: SWIMMING FOR LIFE

Be Healthy, Be Strong, Be Happy—Here’s How

Chapter 14

Swimming the Pounds Away
                  - Hydration: When Swimmers Run Out of Water 

Chapter 15

Staying Strong, Supple, and Injury-Free: “Dryland Training” the Total Immersion Way
                 - Preventing Shoulder Injury: A Quick and Simple Plan
                 - Functional Strength Training
                 - On the Ball    

Chapter 16

Your Friends Are Waiting (“Who Can I Swim With? And Where?”)
                - Swimming With Friends/Finding Friends to Swim With
                - Masters Swim Meets: You Can’t Lose
                - No Lanes, No Walls—The Wide-Open-Water Swim
                - Feeling at Home at Sea: Strategies 

Afterword: Can Mindful Swimming Enrich Your Life?
                - Anyone Can Be a Master
                - The Intrinsic Rewards of Practice
                - Enriched Experience
                - Three Tools for Mastery
                - From Fluid Strokes to a Flow State
                - Bringing Flow to a Conscious Level     

Appendix: Becoming Fit and Fishlike: Sample Total Immersion Practice Sets
                - Basic Balance Set: Rest for Three Yoga Breaths Between Lengths
                - Drill-Swim Series for Breathing Technique:Rest for Three Yoga Breaths/25 or Five Breaths/50
                - Drill-Swim Series for “Slippery” Body Positions: Rest for Three to Five Yoga Breaths
                - Drill-Swim Series to Integrate Drill Skills in Whole Stroke
                - Drill-Swim Combinations for Developing Specific Skills or Awareness
                - Take Off the Training Wheels:Whole-Stroke Sets to Develop Stroke Length
                - Swimming Golf
                - Going Longer: Building Intelligently Toward a Mile Swim        

Where to Go for What: Your Directory to Resources for Better Total Immersion Swimming

Index