Part 7 - How to 'Work Less, Swim Better' in Triathlon

Advice from Total Immersion founder, Terry Laughlin. Terry's presentation at USA Triathlon's NW Regional Meeting in Boise focuses on perpetual motion freestyle for long distance swimmers.
In part 7 Terry Laughlin teaches how to 'Work Less, Swim Better' in Triathlon by channeling your energy forward
www.totalimmers...
0:01 - Channel your Energy Forward
00:17 The Essentials of a Relaxed Compact Recovery.
00:43 The Good Thing About a Relaxed Hand While Swimming.
02:08 The Elbow Circles
04:19 The Importance of Visualization in Creating New Circuits.
04:53 The Importance of Stroke Tempo.
Total Immersion's Terry Laughlin explains to triathletes the advantages of his Perpetual-Motion Freestyle stroke in open-water swimming: In this video he examines the relaxation of the hand, the loose relaxed circle of the elbow and how a high stroke rate will increase your speed
Total Immersion Perpetual-Motion Freestyle
Total Immersion Open Water Swimming
Total Immersion Swimming
Swim with Terry Laughlin
How to swim the Total Immersion Way
Terry Laughlin
Perpetual-Motion Freestyle
"Outside the Box" open water swimming
Work Less
Swim Better

[@kingzeus36]

I was referred by a person who walked up to me at the pools today his name is "Mack" literally after one minute of listening to what terri had to say about this swimming technique I'm already hooked and now fully invested thanks Mack 😊

[@StuntdoubleDane]

My swimming has improved ten fold in the last 3 months thanks to watching these videos. I now swim 12 strokes in 25 meters and can swim continous for over an hour. In the past i was knackered after about 4 lengths, this technique really does work.

[@TheCarloslucerna]

Emperor of Yorkshire which videos did you watch?

[@TheCarloslucerna]

Yesterday I counted how many strokes it takes me for 25 yard and it was 25-27.... How did you do it?

[@jarrysmith5788]

Are you sure that you swin 12 strokes in 25 meters for an hour and in the past you coulnt swim 100 meters?? I dont really believe that, unless you mean the past was 5 years ago or more.

[@Donari]

How often did you go swimming per week?

[@antoniostepan2396]

wow im 14 and i swim 30m in about 30 sec but i can do it for about 20 laps , give me a score out of 10

[@MrShoji5150]

After I checked some other channel in KZbin about free style swimming, and try some of technic by myself many hour of practicing swimming, (because each channel program told each different techniques.)and contemplate about, this is one of great detailed information which made me “AHA” moment!! This one video gave me new perspectives. Thanks 🙏

[@leesanghwa8175]

1 00:00:09,520 --> 00:00:15,700 [V] Lesson 7 Brings us to the critical moment where you practice more swimming and less drilling. [V] 7 과에서는 드릴보다는 실제 수영을 더 연습하게 됩니다. 2 00:00:17,002 --> 00:00:20,360 [V] A relaxed compact recovery is essential ..... [V] 편안하고 간결한 리커버리기 필수적입니다 .... 3 00:00:20,360 --> 00:00:26,040 See those loose fingers, No tension in the hand, Minimal Clearance. 느슨한 손가락, 긴장감이 전혀 없는 손, 최소한의 부위만 물 위에 드러납니다. 4 00:00:26,098 --> 00:00:34,138 [V] It also sets up the propulsive part of your stroke by putting your hand in the most advantageous position for catch. [V] 이는 또한 당신의 손을 물잡이 하기에 가장 유리한 위치에 놓음으로써, 스트로크의 추진 구간을 설정합니다. 5 00:00:34,220 --> 00:00:42,180 [V] You'll travel farther if your hand faces directly back from the moment of entry and throughout the stroke. [V] 입수하는 순간부터 시작하여 스트로크하는 내내 손바닥이 뒤를 향한다면, 보다 멀리 이동할 것입니다. 6 00:00:42,920 --> 00:00:47,320 [V] A relaxed hand holds water effectively but prevents fatigue. [V] 손이 편하면 물을 효과적으로 잡을 수 있게 되고, 쉽게 지치지 않게 됩니다. 7 00:00:47,360 --> 00:00:54,040 [V] When your hand is relaxed on recovery, it's easier to avoid tensing it as you stroke. [V] 리커버리할 때에 손이 느슨하면, 스트로크하는 동안 손의 긴장을 쉽게 피할 수 있습니다. 8 00:00:56,008 --> 00:01:00,188 You see here the fingers are separated as I swim in the rough water. 보시다시피, 거친 물 속에서 수영하는 동안에도 제 손가락은 벌어져 있습니다. 9 00:01:00,188 --> 00:01:03,700 [V] I work less and swim better than others. [V] 저는 다른 사람들보다 힘을 덜 들이면서도 더 잘 헤엄칩니다. 10 00:01:04,280 --> 00:01:11,460 [V] The main reason is my ability to maintain recovery form helps me move through the water more efficiently. [V] 주된 이유는, 리커버리 폼을 유지할 수 있어서, 좀 더 효과적으로 물살을 헤치고 이동할 수 있기 때문입니다. 11 00:01:11,480 --> 00:01:14,400 Look at the differences in splash and those entries. 입수할 때에 물이 튀기는 것을 비교해 보십시요. 12 00:01:14,460 --> 00:01:18,034 I have no splash entry even in rough water. All right. 거친 물결 속에서도, 거의 물이 튀기지 않습니다. 13 00:01:18,300 --> 00:01:20,460 ???? ???? 14 00:01:20,580 --> 00:01:27,240 [V] It was refined and imprinted in calm water during countless hours of mindful practice. [V] 안정된 물 속에서 수 많은 시간에 걸쳐 주의를 집중한 연습을 통해, 다듬어지고 각인되었습니다. 15 00:01:29,320 --> 00:01:31,480 Now the absence of splash means two things 물이 튀기지 않는다는 것은 두 가지를 의미합니다. 16 00:01:31,480 --> 00:01:38,180 It means I'm going on the correct angle, but also means here the water becoming quiet easy to hold. 적당한 각도로 입수고 있다는 것이고, 또한 물에 (공기방울, 와류 등이 없이) 안정되어 잡는 것이 쉬워진다는 것입니다. 17 00:01:38,960 --> 00:01:45,840 [V] Rehearsal exercises like these will be invaluable in mastering the small consequential details [V] 작지만 중요한 미세한 부분들을 숙달하는 데 있어서는, 이런 식으로 예행 연습을 하는 것이 아주 중요합니다. 18 00:01:45,880 --> 00:01:49,540 I've spent so many hours doing this sort of thing. 저는 이런 훈련을 하는 데 수 없이 많은 시간을 보냈습니다. 19 00:01:51,820 --> 00:01:53,620 [V] Here are several of those details [V] 미세한 부분들의 몇 가지를 보시겠습니다. 20 00:01:53,700 --> 00:01:59,260 I spend 30 seconds rehearsing, imprinting then I swim, just feel what I felt during rehearsal. 30 초간 예행연습을 하면서 각인시킵니다. 그런 후에야 수영을 하고, 수영하면서는 예행연습 동안에 느꼈던 것을 느끼려고 합니다. 21 00:01:59,340 --> 00:02:02,180 [V] loose, relaxed circle as it exits the water. [V] 출수하면서 느슨하면서, 완만하게 원을 그립니다. 22 00:02:02,240 --> 00:02:06,242 Watch the elbow, the loose & relaxed circle the elbow coming out. 팔꿈치를 보십시요, 팔꿈치가 느슨하면서 완만하게 돌아가지요. 23 00:02:08,600 --> 00:02:11,720 Now let me just tell you what that does the loose relaxed circle. 느슨하고 완만하게 돌리는 것이 무엇을 의미하는 지 설명드리겠습니다. 24 00:02:11,720 --> 00:02:16,840 So you probably heard the conventional stop about you should push past your hip, all right. 아마도 전통적으로 알려진 엉덩이를 지난 지점 부근에서 멈춰지는 지점에 대해 들어보셨을 것입니다. 25 00:02:16,840 --> 00:02:20,700 People want you to accelerate back there, push all the way back and so on. 거기서 더 뒤로 가속해야 된다, 그 뒤로 쭉 밀어라... 등등. 26 00:02:20,780 --> 00:02:24,000 What that does to the recovery? First of all, it does nothing to your stroke. 그게 과연 리커버리에 무슨 도움이 될까요? 무엇보다 먼저, 그것은 스트로크와 아무 관련이 없습니다. 27 00:02:24,000 --> 00:02:30,320 They've done a study in the forum and found that past the hip bone there is no propulsion created, all right. 어떤 포럼에서 연구를 했었습니다, 그래서 알아낸 사실은 엉덩이 뼈를 지나게 되면, 추진력이 전혀 생성되지 않는다는 것입니다. 28 00:02:30,380 --> 00:02:36,012 So it's a complete waste of energy making your triceps tired to be pushing past your hip and all the way back. 즉, 엉덩이를 지나 쭉 밀어내는 것은 완전한 에너지 낭비이며, 삼두근을 지치게 만들 뿐입니다. 29 00:02:36,012 --> 00:02:41,992 But what it does on the recovery is it means you've got a linear action followed by an angular action, all right. 그럼 이 것이 리커버리에 어떤 영향을 미치느냐 하면, 직선 동작의 뒤를 이어 뾰족하게 각진 동작을 하게 된다는 것입니다. 30 00:02:42,004 --> 00:02:46,364 Once you go out here the next action you can't do that, all right. 일단 끝까지 뻗고 사면, 그 다음 동작으로 이렇게 할 수는 없으므로, 31 00:02:46,420 --> 00:02:49,280 So, the recovery is going to start with an angular action, all right. 리커버리는 이런 식으로 각진 동작으로 시작하게 됩니다. 32 00:02:49,280 --> 00:02:50,840 Linear. Angular. 직선. 사선. 33 00:02:51,000 --> 00:02:54,400 Water does not like that sort of angular stop. 물은 이런 식의 뾰족하게 멈추는 것을 좋아하지 않습니다. 34 00:02:54,480 --> 00:02:59,220 Water responds really well to arcs, graceful arcs, all right. 물은 호, 부드러운 원곡선과 아주 잘 어울립니다. 35 00:02:59,340 --> 00:03:03,460 Plus I generated, I developed a certain amount of energy here. 게다가 저는 여기에서 어느 정도의 에너지를 생성했습니다. 36 00:03:03,460 --> 00:03:08,440 The way in which i can conserve the energy coming out is to circle forward. 생성된 에너지를 보존하는 방법은 앞쪽으로 회전시키는 것입니다. 37 00:03:08,440 --> 00:03:13,120 I want the inertia being developed here to go directly into that. 여기에서 생성된 관성이 앞으로 곧장 전달되기를 바랍니다. 38 00:03:13,260 --> 00:03:16,960 I don't want to have to decelerate and re-accelerate alright. 감속했다가 다시 가속해야만 되는 상황은 바라지 않습니다. 39 00:03:17,000 --> 00:03:26,160 So I've spent a lot of time training myself, because I spent twenty five years pushing back, I had undo, bypass those circuits, create news circuits. 저는 25년 동안이나 뒤로 쭉 미는 것에 익숙해져 있었으므로, 그 것을 되돌려서, 그 기억회로를 우회하여, 다시 새로운 기억회로를 만드느라, 혼자서 수 없이 많은 시간을 연습해야 했습니다. 40 00:03:26,260 --> 00:03:34,480 And it was the idea practicing elbow circles literally standing, doing this feeling what it felt like to do an elbow circle, 그 연습이라는 것은 진짜로 서서 팔꿈치 돌리기를 연습하는 것이었습니다, 팔꿈치를 돌릴 때의 느낌이 어떤 것인지를 느끼면서, 41 00:03:34,540 --> 00:03:40,180 making sure that circle was out here, not coming up here right and then putting my face in the water, 확실히 여기에서 일어나게 하고, 여기 위쪽이 아니라... 그런 후에 물 속에 얼굴을 담그고, 42 00:03:40,340 --> 00:03:46,440 and taking six or eight or ten strokes and saying did I feel what I felt when I was standing? 여섯, 여덟, 열 스트로크를 한 후에, 이렇게 자문합니다. 서서 팔을 돌릴 때 느꼈던 것을 지금 느끼고 있는가? 43 00:03:46,440 --> 00:03:49,240 Not quite? Let's try it again, all right. 별로 아닌 것 같다? 그럼 다시 연습하자. 44 00:03:49,240 --> 00:03:51,940 That's what the elbow circle is all about. 이것이 "팔꿈치 돌리기"에 관한 모든 것입니다. 45 00:03:54,440 --> 00:03:57,000 Elbow should stay outside the body line. 팔꿈치는 몸통선 바깥에 머물러야 합니다. 46 00:03:57,720 --> 00:04:01,880 Most people, their elbow comes up across the shoulder blades up across the shoulder blades. 대부분의 사람들은, 팔꿈치가 견갑골을 지나서 나옵니다, 견갑골을 가로질러서. 47 00:04:01,940 --> 00:04:06,260 It causes instability. It causes you to swing across the center line. 이렇게 하면 불안정해집니다. 몸통중심선을 가로지르면서 휘두르게 됩니다. 48 00:04:09,002 --> 00:04:11,722 Following the tracks. 궤도를 따라 가십시요.(철도 궤도처럼...) 49 00:04:15,012 --> 00:04:19,212 All right. So here's one of things. I've spent a ton of time visualizing. 한 가지 말씀드리겠습니다. 저는 시각화하는 데 수 많은 시간을 보냈습니다. 50 00:04:19,300 --> 00:04:24,400 And I've talked about the importance of visualization in creating new circuits, all right. 저는 새로운 기억회로를 생성하는 데 있어서 시각화의 중요성에 대해서 계속해서 말씀드려왔습니다. 51 00:04:24,460 --> 00:04:27,960 I know the exit point for my stroke and I know what my target is. 나는 내 스트로크의 출수 지점을 알고 목표지점이 무엇인 지 압니다. 52 00:04:28,033 --> 00:04:35,693 In my mind, for so many hours, what I've done is to visualize the laser from the exit point to that target, 그 많은 시간 동안, 마음 속으로 제가 해 온 것은, 출수 지점에서 목표지점까지 잇는 레이저를 시각화하고, 53 00:04:35,740 --> 00:04:40,040 and made sure my hand follow the laser to the target, all right. 내 손이 목표지점까지 그 레이저를 확실히 따라 가게 하는 것이었습니다. 54 00:04:40,260 --> 00:04:44,840 Because there's no point in going there via circle if i can go there via straight line, 직선으로 도달할 수 있다면, 원을 따라 돌아가는 것은 의미가 없으므로, 55 00:04:44,900 --> 00:04:52,940 but my instinct as a human swimmer is to get there via circle, after undo that instinct and create a new one, all right. 하지만 인간으로서의 본능은 원을 따라 가는 것이므로, 그 본능을 소거한 후에, 새로운 기억회로를 만듭니다. 56 00:04:52,940 --> 00:04:58,942 The other thing is, I was talking about the the importance of stroke tempo, stroke rate, all right. 또 한 가지는, 스트로크 템포, 즉 스트로크 속도의 중요성에 대해 이야기했었습니다. 57 00:04:59,002 --> 00:05:07,422 If you want to have velocity, there's only one absolute mathematical absolute in speed. 빠르게 가고자 한다면, 속도에 있어서는 오직 하나의 절대적인 계산 만이 있습니다. 58 00:05:07,540 --> 00:05:13,640 A certain combination of stroke length and stroke rate will always yield a certain velocity, all right. 스트로크 길이와 스트로크 속도(회전속도)가 정해지면, 특정 속도가 정해진다는 것입니다. 59 00:05:13,680 --> 00:05:17,760 I work constantly on the math of length and rate, constantly, all right. 나는 끊임없이 길이와 회전속도의 계산을 계속했습니다, 끊임없이. 60 00:05:17,800 --> 00:05:23,500 When I am training for pace, I'm doing it with mathematical predictability and rigor. 내가 페이스를 위해 훈련할 때는, 엄밀하게 계산하여 예측하면서 훈련하였습니다. 61 00:05:23,620 --> 00:05:30,040 I'm not just swimming a certain number of v(?) o(?) to max sets and hoping, please God I go fast as a result, all right. "오, 신이시여 이 훈련의 결과로 속도가 빨라지게 해주십시요", 하면서 최대 속도(?)로 정해진 세트를 돌지는 않았습니다. 62 00:05:30,180 --> 00:05:32,740 I'm doing it with mathematical rigor, all right. 나는 엄밀하게 계산해 가면서 훈련했습니다. 63 00:05:32,820 --> 00:05:36,380 So stroke length and stroke rate, you can't have velocity without both of them. 스트로크 길이와 회전속도, 둘 중에 하나라도 없다면, 속도를 낼 수 없습니다. 64 00:05:36,380 --> 00:05:38,480 So rate is important, all right. 즉 회전속도가 중요합니다. 65 00:05:38,580 --> 00:05:46,340 Well if I'm going from here to there, that's having an effect on my rate as supposed to go via the laser line, all right. 그래서, 여기에서 저기로 손을 움직일 때에, 레이저를 따라 가면, 예상하다시피, 회전속도에 영향을 줍니다. 66 00:05:46,360 --> 00:05:53,840 So I can have the same the same length and get my rate up a little bit higher by following that line I just described. 즉 똑같은 스트로크 거리를 가면서 회전속도를 약간 더 빨리 할 수 있습니다, 제가 설명한 그 선을 따라 손을 움직임으로써. 67 00:05:59,740 --> 00:06:04,000 [V] Your relaxed hand should barely clear the surface and reenter [V] 긴장없이 느슨한 손으로 겨우 수면을 빠져나와서 다시 입수해야 합니다. 68 00:06:04,012 --> 00:06:08,772 Again, going higher is just going to take me more time to get my target. 다시 말씀드리지만, 높이 들게 되면 입수지점까지 손을 움직이는 데 드는 시간만 늘어나게 됩니다. 69 00:06:09,018 --> 00:06:15,918 It's part of the lasers to keep the line, keep that the trajectory low as well. Straight and low trajectory. 그 선, 궤적(손이 움직이는)을 낮게 유지하는 것이 레이저의 역할입니다. 궤적을 반듯하고 낮게.

[@AwesomeAlexAdam]

@2:50 My God Im in tuned with My Universe I was experiencing pain in My Right shoulder as described in the video When I tried this approach the pain subsided and I now know what to do and how to do it Thanks Terry

[@bobbarker1324]

AwesomeAlex! Adam I had the same exact thing

[@sayuriarwen]

It's really cool that you've made these lessons available for the public... for FREE! Thanks!

[@toddcarbno966]

excellent video what he says is correct. Being relaxed and efficient is key to long distance swimming

[@stanisiavvoevodenko9653]

very usefuI video thanks!

[@noemianogueiratessari35]

Muito bom 😊 Só vejo! Tradução em português seria muito bom... Obrigada mestre. Parabéns pelo seu trabalhooooo!!!!

[@lamduanmatthews5066]

I keep this page as my reference.

[@phtimo]

TI rule :)

[@javierberazaluce8767]

Los fundamentos generales son buenos pero existe un fallo en el sistema. A la hora de la verdad las piernas necesitan más protagonismo que el que se le da en el método de Total inmersion.

[@user-sx3tn9oi5j]

Philippe Timothe

[@runeholkenov9330]

Love these lessons, they're great, thanks!

[@brajeshsahaya2893]

Awesome video thank you I usually can do 20 laps of a 40 mt pool freestyle today I used your technique and did 50 labs without rest

[@johnmar78]

thanks Master, circular pull is better than straight to the hip-thanks you very much , I now to correct my stroke.

[@Seramics]

Amazing.

[@pariparsa609]

excellent,thanks alot.

[@praisethankgivingworshipsongs]

Thank you.

[@themcconnells]

so helpful!!! Thank you!

[@angelrheanna11]

thank you because i just start learn to swim n i find it is so dificult to angled my elbow

[@jennifergreen964]

Great video

[@satyam380]

thanks a lot. it helps much

[@user-on8dm9os5e]

very nice thank you 😍

[@beelouwill303]

I have a gala tomoz since I'm in a swim team. Hoping this helped

[@lukeperry3977]

thank you download this video...

[@jarrysmith5788]

Good advices!

[@jaddn1]

How to swim video video

[@soscar5050]

Very helpful, knowledge makes different. Than you

[@diggingmystyle]

Freestyle swimming has been difficult for me to master. Just staying balanced on every stroke is a struggle.

[@betsylaughlin8652]

Your experience is so common. Check out more of our free Total Immersion content on youtube, just focusing on basics. Stay on your side, look down, keep the lead arm extended below the head, and stay on your side while the recovery arm moves forward. The recovery arm should extend in front of the lungs, and when you have both arms forward of the lungs, then drop the high hip to spear the recovery arm into a clean, steep entry landd Dad ing in a nice relaxing glide. Think of falling from the high side, instead of pulling from the low side. Work on swimming form first, working your way up to multiple consecutive strokes, before attempting to roll to air. Be patient, do skating drill (you can find online), and have fun!

[@bruceparker6142]

How does TI do in choppy open water? How does TI do swimming from the shallows out to deeper open water against the surf?

[@SaschaRissling]

You'll adapt to it after a couple 100 meters. And after 2-3 short swims you'll have internalized it.

[@aliceshrestha]

I still don't understand much of the things and how it works as most things that you are saying contradicts with how I've been taught and how I've seen swimmers like Alexander Popov swimming. For example: the elbows coming over your body. Is this only for triathletes?

[@bushrazaheer2501]

How can we join your training

[@GabiRav]

Is it best to open the hands fingers while push the water?

[@zacharyradke1252]

No, you don't get as much speed because the water slips through your fingers.

[@MillWheelDad]

Yes because each finger drags the water around it so small gaps gives more pull than no gap. Also your hand is more relaxed, so you don't waste energy holding your fingers taught. Remember this is aimed at efficient swimming, it won't be fastest for short distances, but it's much better for longer distance, especially open water when you don't get to push off every length.

[@urilfidosandoval9258]

ami encuesta nadar mariposa

[@youssfimahmoud8982]

ممكن ترجمة بالعربية

[@husamayyoub6522]

Terry Laughlin, a swimming school, thinks out of the box

[@MX-fo2nu]

Great but its stress to listen almost no speach stop, to think about the information.

[@ineedafreakinguser]

My calculator is not waterproof

[@hippiefilth]

I'm not claiming to be an expert at swimming or anything, but I believe this stroke was developed for distance swimming in open water. The technique for swimming a mile in the ocean is probably much different than swimming 100-500 yards in a pool.

[@llewodcm20]

It's perfect for triathletes. Long, open water swims, and you're conserving needed energy for the bike and run

[@andreasbircher721]

There are different approaches to swimming and I totally accept that. But some of the physics arguments are just wrong! Besides, repeating having spent hours doing something does not make it right. I like his recovery phase though

[@addieawake4079]

this guy sounds like Jordon peterson

[@DrDebrupChatterjee]

He seems to be taller

[@123huskieman]

2:59 worst shadow puppet show ever.

[@sanjapesic8822]

🐬

[@winstonreid9077]

Extremely confusing (and annoying) listening to two different speakers.

[@johannaberroa6160]

Winston Reid am zuNjnnEree;

[@leszekm077]

There is something more important. The worldwide fault, deceit, crime is: People are taught moving ON the different environment, not INTO from the beginning. So, lose their lives IN the water. Watch "Swim Teaching - giant deceit" You Tube, Eioba.

[@tntzombiegaming5506]

help I swim so slow when I do this

[@ginaraspas1736]

fantasty

[@johnkirton1919]

Wee

[@chinmayh2745]

Who the fuck is screaming in the background

[@pmsuratable]

This vids is useful until two instructor's voice was in harmony

[@LapSiLap]

WTF WHY IS HE YELLING

[@TheEdwardStigma]

weird guy

[@fionalaughlin]

Richard Thornton Excuse me? Did you know him? And by the way, he passed away from cancer in October 2017, having spent his life transforming hundreds of thousands of people’s swimming and life. What have you done with your life Richard Thornton?

[@ianj9672]

talk over yourself much?? This was confusing

[@NormVW2013]

WAAAAAAY OVER COMPLICATED EXPLANATION

[@husamayyoub6522]

Terry Laughlin, a swimming school, thinks out of the box