What is *Total Immersion* by Terry Laughlin about?

*Total Immersion* presents a revolutionary swimming method prioritizing efficiency over brute strength. Terry Laughlin teaches swimmers to refine technique through body alignment, drag reduction, and mindful movement. The book emphasizes "swimming downhill" (optimal balance) and energy conservation, transforming strokes into fluid, effortless motions. It’s designed to help swimmers at all levels achieve faster times with less strain.

Who should read *Total Immersion* by Terry Laughlin?

Ideal for adult swimmers, triathletes, and Masters athletes seeking to improve efficiency. Beginners benefit from its step-by-step drills, while competitive swimmers learn advanced streamlining. The book also appeals to those frustrated by traditional "lap-focused" training, offering a holistic approach to lifelong swimming enjoyment.

Is *Total Immersion* worth reading?

Yes—it’s a bestseller with over 275,000 copies sold, praised for making technical concepts accessible. Reviewers highlight its transformative impact on stroke efficiency and reduced fatigue. Triathletes credit it for conserving energy during races, while casual swimmers enjoy its focus on mindfulness over endurance.

What are the key principles of *Total Immersion*?

- **Balance:** Align your body horizontally to minimize drag. - **Streamlining:** Glide through water using natural momentum. - **Drag reduction:** Adjust posture to slip through water smoothly. - **Energy conservation:** Replace forceful strokes with rhythmic, coordinated movements.

How does *Total Immersion* differ from traditional swim training?

Traditional methods prioritize laps and speed, often leading to burnout. *Total Immersion* focuses on technique refinement, using drills to build "feel" for the water. It replaces muscle-driven effort with hydrodynamic efficiency, allowing swimmers to cover more distance with less energy.

Can *Total Immersion* help triathletes improve their swimming?

Absolutely. The method teaches triathletes to exit the water with a lower heart rate, preserving energy for cycling and running. Its open-water strategies and stroke efficiency drills are specifically tailored for multisport athletes.

What does "swimming downhill" mean in *Total Immersion*?

This metaphor describes maintaining a balanced, horizontal body position where the chest sinks slightly, creating forward momentum. It mimics the sensation of gliding downhill, reducing resistance and enabling smoother strokes.

Does *Total Immersion* recommend specific drills or exercises?

Yes. The book includes dryland exercises for core stability and in-water drills like "Fishglide" (streamlining) and "Skating" (body rotation). These build muscle memory for efficient strokes without equipment.

トータル・イマージョン

より上手く、より速く、そしてより楽に泳ぐための革命的な方法

テリー・ラフリン

4.07(2144 Reviews)

『トータル・イマージョン』の概要

27.5万部以上の販売実績を誇る、テリー・ラフリンの技術重視の傑作であなたの水泳に革命を。オリンピックコーチも推奨し、ティム・フェリスによっても広められたこのベストセラーは、初心者からエリートまでを一変させます。もし、水泳を極める秘訣が筋力ではなく「効率」にあるとしたら？

語り方を選ぶ

1冊の本。さまざまな聴き方。

トータル・イマージョンの同じアイデアを、あなたに合う声・深さ・ペースで学べます。いつでも切り替えられます。

第1章

Revolutionizing the Water: A Fish-Like Approach to Swimming

Swimming is often approached with a fundamental misunderstanding. While most instruction focuses on teaching people not to drown, Total Immersion offers something radically different: a method to swim like fish, with effortless efficiency that transforms swimming from an ordeal into a moving meditation. This revolutionary approach has created a global movement since its 1996 publication, becoming the world's best-selling swimming book without a single advertisement. The method's creator, Terry Laughlin, developed this approach after hitting his own performance plateau. As an accomplished collegiate swimmer, he had reached the limits of traditional "pull harder, kick faster" techniques. His breakthrough came when observing Olympic swimmers who paradoxically appeared to be doing less while achieving more. The secret wasn't strength but streamlining-creating the smallest possible "hole" in the water and slipping through it with minimal resistance. What makes Total Immersion particularly revolutionary is its accessibility. Unlike conventional wisdom suggesting efficient swimming requires years of childhood practice, TI has helped thousands of adults transform their swimming in mere hours. Even professional triathletes and Olympic medalists have adopted its principles to enhance their performance. The approach works because it addresses the fundamental challenge of swimming: the human body isn't designed for water efficiency, but with proper technique, anyone can learn to move through water with fish-like grace.

第2章

Balance: The Foundation of Effortless Swimming

The most critical element of efficient swimming isn't strength or endurance but balance. Poor balance in water is what exhausts most swimmers, not weak legs as commonly believed. The human body isn't designed to float efficiently-our lungs create buoyancy above the waist while our legs tend to sink. Furiously kicking to compensate wastes enormous energy and leads to early fatigue. The solution lies in what Total Immersion calls "pressing your buoy"-using the naturally buoyant area between your armpits. By pressing this area into the water, you create hydrostatic pressure that lifts your hips. Using your head as a counterweight and maintaining a connection from waist through head helps level your body. When balanced properly, swimming feels like going downhill, with hips and legs effortlessly skimming the surface. This balanced position dramatically reduces drag, allowing for relaxed, efficient swimming. Even Olympic swimmers can improve their balance to use less energy at any speed. The first TI lesson focuses entirely on finding this balance through simple drills that teach you to float effortlessly without using your arms for support. For "sinkers"-lean, densely muscled, or long-legged swimmers who struggle with floating-TI offers specific solutions like partner towing, where someone gently pulls you through the water while you focus entirely on relaxation and proper position. This creates muscle memory for the sensation of water support that can be replicated independently later. The beauty of balance is that once mastered, everything else becomes easier. Your arms are freed from the exhausting job of keeping you afloat and can focus entirely on propulsion. Your legs can maintain position with minimal kicking, conserving energy for longer distances or faster speeds.

聴きながら、すべての言葉を目で追えます

『トータル・イマージョン』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第3章

The Slippery Swimmer: Reducing Drag for Effortless Speed

Water is approximately 1,000 times denser than air, making resistance the primary challenge in swimming. Surprisingly, research from the International Center for Aquatic Research found that elite swimmers actually produce less propulsive force than sub-elite swimmers. Their advantage comes not from strength but from making their bodies more streamlined. Three key principles create this streamlining: balancing your body in water (as discussed), making your body longer, and swimming on your side. These aren't trendy techniques but timeless physics that apply to all swimmers regardless of experience level. To "swim taller," extend your leading arm forward (not down) when entering the water, reaching as if for the far wall. Many swimmers struggle with this due to ingrained habits of driving their hands toward the bottom. The solution is to mentally reach for the wall as on the last stroke of a lap, creating a straight extension. Don't rush-enter, extend, pause, then pull. This technique requires a "weightless arm," which depends on proper balance with weight on your buoy and head aligned with your torso. The impact of this simple change can be dramatic. Coach Jacki Hirsty, a Masters world record holder, immediately swam 400-yard repeats faster than she had in years while using fewer strokes after implementing this technique. The author's own stroke count dropped from 16 to 13 after thirty years of practice-a remarkable improvement that demonstrates how technique trumps conditioning. Perhaps most counterintuitively, efficient swimmers don't swim flat on their stomachs as commonly taught, but roll from side to side with each stroke cycle. This rotation reduces drag dramatically-perhaps by half. Like racing yachts versus barges, side-lying swimmers slip through water efficiently while flat swimmers push a huge volume of water ahead of them. When swimming on your side, water flows around you more easily, you swim taller, and you glide further between strokes.

第4章

Tapping Your Body's Natural Power Source

Contrary to common belief, swimming power doesn't originate in the arms and shoulders but in the hips and torso. Like a baseball batter generating power through hip rotation or a golfer's core-driven swing, swimming power transfers through a kinetic chain that begins in the core. The same body roll that reduces drag also generates propulsion by engaging the powerful gluteal muscles and core musculature, creating a force multiplier effect that far exceeds what arms alone can produce. Arms and shoulders aren't meant to be workhorses but stabilizers that hold water while the body's rotation provides the force. Using only arm power quickly leads to fatigue, shoulder strain, and potential rotator cuff injuries, while tapping into hip power creates sustainable speed and unexpected endurance. This is why many novice swimmers tire quickly - they're relying on smaller muscle groups rather than their powerful core. The physics formula F = M x A (Force equals Mass times Acceleration) explains why: increasing mass by engaging more body mass creates more force than increasing acceleration through faster arm movements, which requires exponentially more energy and leads to rapid fatigue. Rather than pulling water backward, elite swimmers like Alexander Popov and Ian Thorpe use their hands as anchors in the water, creating what coaches call "high-elbow catch." The key is to leave hands extended and "make them stand still," creating fixed points against which the body's rotational power works, much like a kayak paddle planted in water. This approach maintains constant pressure throughout the pull, keeping hand speed slower than body speed to avoid slipping and maintain optimal propulsion. Traditional teaching often emphasizes complicated S-strokes and sweeping motions, but the most efficient approach is simply pulling your hand in a straight line back under your body. Think of it as building a swimming machine: first create a sleek boat (body position), then a powerful engine (core rotation), and only then worry about the propeller (hand technique). Hand technique should occupy no more than 10% of your training time - a concept that surprises many swimmers focused on arm strength. Total Immersion teaches this power connection through progressive "Switch" drills that link arm strokes to core-body rotation for effortless propulsion. Starting with simple rotation exercises and gradually adding arm movements, these drills develop muscle memory for coordinated whole-body swimming. They also introduce front-quadrant stroke timing and help develop an economical two-beat kick that efficiently assists body rotation without wasting energy - a technique used by distance swimmers to maintain efficiency over long periods. This integrated approach transforms swimming from an exhausting arm workout into a sustainable, full-body movement pattern.

『トータル・イマージョン』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第5章

The Learning Process: From Drills to Mastery

The Total Immersion method uses a carefully sequenced learning system that teaches skills in small, manageable pieces. Rather than mindlessly practicing mistakes lap after lap, TI drills provide a structured path to mastery by breaking complex movements into manageable components that bypass ingrained habits. This approach works for four powerful reasons. First, drills create "muscle amnesia" because they're so different from normal swimming motions that muscles don't recognize the movement and revert to old patterns. Second, they break the complex swimming stroke into bite-sized mini-skills that can be quickly mastered then reassembled. Third, they create a success-oriented learning environment where mini-skills are mastered quickly, immediately reinforcing smooth movements. Finally, drills bypass vague verbal instructions by directly teaching your body how efficient swimming should feel. The TI learning sequence begins with balance drills, progresses to streamlining exercises, then introduces propulsion through body rotation, and finally integrates breathing into this framework. Each drill builds on previous ones in logical progression, creating a complete swimming stroke piece by piece. For maximum benefit, think before swimming to understand each drill's purpose; focus on feeling the correct movements to create muscle memory; avoid marathon drill sets that lead to fatigue and poor form; alternate between short drill and swim segments to test improvements; and consider using fins initially for better body position during drills. The progression culminates in Sensory Skill Practice (SSP), where you make efficient movements permanent and automatic. While drills teach components, SSP integrates them into instinctive good form, reducing swimming to a simple body check: "Does it feel right?" This approach reverses traditional coaching that taught athletes to ignore discomfort rather than listen to bodily feedback.

第6章

Training Smart: Quality Over Quantity

Conventional workouts-working harder or longer to train your heart and muscles to ignore exhaustion-actually guarantee form breakdown. The moment fatigue sets in, all those crucial refinements to balance, streamline, and length disappear. When swimmers push through exhaustion, they often develop compensatory movements that become harmful habits, undermining weeks or months of technical progress. Total Immersion rejects this approach, focusing instead on training the nervous system rather than the aerobic system. This means refusing to swim poorly even once more-not one stroke-by practicing specific stroke modifications until they become second nature. Each practice session should emphasize perfect repetition of fundamental movements: the patient catch, the clean entry, the powerful hip drive. This isn't a consolation prize for those who can't do "real" workouts; it's how true champions train. Elite swimmers understand that every stroke either reinforces excellence or ingrains inefficiency. Even world champion Alexander Popov performs nearly 70% of his training below the anaerobic threshold, focusing on developing an ultra-efficient stroke that holds up during intense work. His coach noted that Popov would spend hours practicing at slower speeds to perfect his technique, believing that speed naturally follows efficiency. Scientists now advocate building athletes through small steps-work a little, rest a little-rather than drowning them in training followed by a miraculous taper. This progressive approach allows for sustainable improvement without the physical and mental burnout common in traditional training. Easy swimming isn't just recovery; it's an opportunity to train your nervous system when your heart rate is 130-140 BPM instead of 180, allowing precise skill development impossible at higher intensities. At these lower intensities, swimmers can focus on subtle adjustments to body position, timing, and movement patterns. For triathletes especially, keeping swim heart rates moderate makes perfect sense, as victory never goes to the fastest swimmer. Most triathlons are won on the run, making swimming efficiency far more valuable than raw speed. For Masters swimmers and recreational swimmers alike, better mechanics-not higher conditioning-will yield the greatest improvements. The Total Immersion approach to interval training prioritizes technique improvement while building endurance, speed and pacing as secondary benefits. A typical TI interval set might include focused drills between speed work, ensuring technique remains sharp even as intensity increases. Unlike traditional intervals focused solely on exhaustion, TI intervals use the pace clock as a tool to build technique, not as a tyrant demanding exhaustion. Swimmers are encouraged to maintain form over speed, taking additional rest when needed to ensure quality movement patterns are preserved. This methodology has proven particularly effective for adult learners, who often come to swimming with ingrained movement patterns that need careful reprogramming. By emphasizing quality practice over quantity of yards, swimmers develop sustainable techniques that serve them well in both training and competition.

聴きながら、すべての言葉を目で追えます

『トータル・イマージョン』の一語一語が音声に合わせてリアルタイムでハイライトされ、自然に読み進められます。

第7章

Swimming Golf: Measuring Efficiency

Total Immersion introduces an ingenious method for measuring swimming efficiency called "Swimming Golf," which transforms the complex task of evaluating swim technique into a simple scoring system. For any given distance, you create a "golf score" by adding your stroke count to your time in seconds. For example, in a 50-yard swim, a competent swimmer might take 40 strokes in 40 seconds for a score of 80. Beginning swimmers typically aim for scores around 90, while elite swimmers can achieve impressive scores in the low 60s. This scoring system works equally well for 25-yard pools, where proportionally lower numbers would indicate similar efficiency. The fundamental principle of Swimming Golf emphasizes stroke reduction before speed enhancement. This hierarchy is crucial because it prevents swimmers from falling into the common trap of trying to muscle through the water. For instance, a swimmer who takes 44 strokes in 38 seconds (score: 82) should focus first on reducing strokes to 40 while accepting a slower time of 40 seconds (score: 80). This approach quickly reveals diminishing returns - when additional effort produces minimal speed gains. The mathematical relationship is clear: speed equals stroke rate multiplied by stroke length. Since most swimmers naturally develop adequate stroke rate through practice, the golf score effectively measures how well you're leveraging stroke length to generate speed. Swimming Golf provides an elegant solution to the common dilemma of becoming either too focused on stroke count at the expense of speed, or too fixated on speed while sacrificing form. The single numerical score creates an objective measure that balances efficiency with effort, helping swimmers discover their optimal technique sweet spot. Regular practice with this method develops an intuitive understanding of the relationship between effort and speed, similar to how a car's fuel efficiency gauge helps drivers optimize their driving style. The complementary "Stroke Eliminators" practice strategy serves as a practical tool for implementing Swimming Golf principles. Begin by determining your typical stroke count for your pool length - this becomes your baseline. Then make a firm commitment to never exceed this number again. For example, if you typically take 21-22 strokes per 25 yards, set a new maximum of 19-20 strokes. When you find yourself short of the wall, rather than taking extra strokes, roll to your side and kick to finish - this reinforces the discipline of maintaining efficient form. While this approach initially results in slower times as you adapt to longer strokes and extended glides, the reduced stroke count eventually becomes second nature, and speed naturally returns. The benchmark of twenty strokes per 25 yards represents a crucial threshold between efficient and inefficient swimming. Once swimmers master this level of efficiency, they can progressively apply these principles to longer distances, maintaining the same level of efficiency while building endurance. Advanced practitioners often find they can maintain their efficiency even during high-intensity training sets, demonstrating the long-term value of this approach.

第8章

Pool Tools: What Helps and What Hurts

While excellent swimming requires nothing more than your body, swimsuit, and smart coaching, various accessories promise enhanced performance. Some help, some are harmless, and others actually hinder progress. Kickboards contribute nothing to improving freestyle. Though commonly used to "get legs in shape," the flutter kick used with a board bears no resemblance to the kick used while swimming. The rigid position with locked arms, torso and hips creates movement patterns useless for actual swimming. You're officially dispensed from ever using a kickboard again. Similarly, pull buoys create artificial balance that disappears once removed. They fool swimmers into thinking they're balanced without teaching lasting balance. While they supposedly strengthen your pull by isolating arms, they actually underload them by raising your body position. Worse, buoys can inhibit body rotation, interfering with rhythm and power. Hand paddles create an artificial power sensation that disappears when removed and risk shoulder injury by encouraging muscling through the water. In contrast, fistgloves (swimming with closed fists) turn swimmers into problem-solvers by forcing them to find how to hold water without flat hands. After practicing with fistgloves, bare hands feel remarkably effective. Using fins merely for speed is like wearing platform shoes to be taller-a temporary illusion. However, fins can help swimmers with rigid ankles make drill practice more productive by preserving energy and allowing focus on smooth movement. Despite manufacturers' claims, swim benches won't improve your swimming. The biomechanics on a bench differ dramatically from moving through water. If you need home training equipment, stretch cords offer 90% of the benefit at 5% of the cost. These latex tubes with handles provide fluid resistance similar to water and can prevent injuries by correcting muscle imbalances caused by swimming.

『トータル・イマージョン』をもっと深く楽しむ

毎日の新しい気づきを10万件以上のレッスンから
言葉をハイライトして音声と同期
ライブラリを保存して、どの端末からでも利用

第9章

Staying Strong, Supple, and Injury-Free

While Total Immersion focuses primarily on in-water technique, supplementary dryland training provides essential benefits for swimmers at all levels. This training serves multiple purposes: strengthening the musculoskeletal system, preventing common swimming injuries, enhancing overall performance, and ensuring longevity in the sport. The shoulder joint, with its complex ball-and-socket design that prioritizes mobility over stability, is particularly vulnerable to overuse and injury. "Swimmer's shoulder" - a condition affecting up to 70% of competitive swimmers - typically develops when swimmers rely too heavily on shoulder muscles rather than engaging their core and entire kinetic chain. During a typical mile swim, shoulders rotate an astounding 1,200-1,500 times, putting significant stress on the rotator cuff muscles and surrounding tendons. When these muscles become fatigued or imbalanced, the tendons can become pinched between the acromion process and humeral head, leading to inflammation and pain. A targeted ten-minute preventive routine, performed three times weekly, can significantly reduce shoulder injury risk. Essential exercises include: • Shoulder rolls with 2-3 pound weights (20 reps forward, 20 backward) • Side-lying external rotation focusing on slow, controlled movement (15 reps each side) • Thumb-led arm raises to just below shoulder height (20 reps) • Bent-over arm raises with knuckles leading to strengthen posterior deltoids (20 reps) • Rotator cuff band exercises in multiple planes of motion (15-20 reps each) Rather than pursuing traditional bodybuilding-style weightlifting, swimmers benefit most from functional strength training that mirrors natural movement patterns in the water. Elite swimmers typically display lean, sinewy physiques with cable-like strength rather than bulky muscles. Functional exercises emphasizing body weight movements develop the precise muscle coordination and joint stability needed for efficient swimming: • Push-ups with varied hand positions • Pull-ups and chin-ups • Bodyweight squats and lunges • TRX suspension training exercises • Medicine ball rotational exercises Core strength is paramount, as the torso serves as the power center connecting upper and lower body movements. The core includes not just the visible abdominals, but also the deeper spinal muscles, hip flexors, and gluteal muscles. Yoga and Pilates are particularly effective at building this integrated strength through controlled movements and breath awareness. Stability ball exercises add an important proprioceptive challenge that recruits additional stabilizing muscles. Common exercises become more swimming-specific when performed on unstable surfaces: • Stability ball push-ups • Swiss ball planks • BOSU balance training • Single-leg exercises • Dynamic core rotations This comprehensive approach to dryland training supports optimal swimming performance while reducing injury risk, allowing swimmers to train consistently and progress steadily in their technique development.

第10章

Swimming for Life: Beyond the Mechanics

Swimming offers unique advantages as a lifetime activity. Unlike running, cycling or weight training, swimming leaves you feeling refreshed and energized rather than depleted, making it easier to maintain as a habit even on dark, early mornings. Swimming is possibly the ideal exercise-it works your heart and lungs efficiently, enhances muscle strength and endurance, improves flexibility, reduces stress, and is easier on joints than other aerobic activities. It uses more muscles than almost any other exercise while making you feel weightless and free. The aerobic benefits of swimming one mile equal those of running four miles. Contrary to popular belief, swimming is excellent for weight loss when done correctly. Scientific studies comparing swimming and running at equal intensities show swimmers actually lose slightly more weight than runners. The misconception stems from unequal intensity comparisons in earlier studies and the psychological comfort overweight swimmers feel in water versus runners on land. Swimming at moderate intensity (60% of maximum heart rate) provides the same health benefits as harder workouts if you cover the same distance. Research shows that exercising at lower intensities for longer periods optimizes fat burning. For maximum benefit, aim for at least an hour in the pool, but never sacrifice good form for extra calorie burning. Beyond physical benefits, swimming offers profound mental and spiritual rewards. The author describes swimming as an exercise in Mastery and Flow-states where one feels completely at one with the activity, experiencing timelessness and transcending ego. Many TI swimmers achieve these states regularly, finding that swimming faster becomes an almost inevitable result of achieving Flow rather than their primary goal. The Total Immersion approach transforms swimming from monotonous lap-following into a moving meditation that engages both mind and body. By focusing on efficiency and mindful movement rather than exhaustion, swimming becomes not just exercise but a practice that enriches life beyond the pool.

★★★★★

『トータル・イマージョン』を最後まで読み終えました

100万人以上の学習者に愛用されています

“23日間、毎日使い続けています。今では日課の一部です。”

jayallen

『トータル・イマージョン』の主要テーマ

hydrodynamic streamlining
effortless swimming technique
core-driven propulsion
aquatic balance
energy conservation

『トータル・イマージョン』の名言

Swimming is often approached with a fundamental misunderstanding.
The secret wasn't strength but streamlining.
Poor balance in water is what exhausts most swimmers.
Water is approximately 1,000 times denser than air.
Hand technique should occupy no more than 10% of your training time.

『トータル・イマージョン』の登場人物

Terry LaughlinAuthor and creator of the Total Immersion method
Jacki HirstyMasters world record holder and swimming coach

著者について

『Total Immersion: The Revolutionary Way to Swim Better, Faster, and Easier』（邦題：トータル・イマージョン：より良く、速く、楽に泳ぐための革命的メソッド）の著者であるテリー・ラクリン（1949–2017）は、世界的に著名な水泳コーチであり、マインドフルネスに基づいた水泳技術の先駆者でした。元全米マスターズ水泳の記録保持者であり、トータル・イマージョン（TI）メソッドの創設者であるラクリンは、30年以上にわたり、力任せの運動能力よりも流れるような動き、効率性、そして精神的な集中を優先させるアプローチの洗練に捧げました。彼の仕事はスポーツ心理学と実践的なドリルを融合させたものであり、水泳の習熟は心と体の調和から生まれるという彼の哲学に根ざしています。

ラクリンの専門知識はコーチングにとどまらず、ブログ『Swim Well and Live Well』で自身の洞察を記録し、オリンピックコーチや大学チャンピオンを含むエリートアスリートを指導しました。あらゆるスキルレベルのスイマーに劇的な変化をもたらすことで称賛されている「トータル・イマージョン」プログラムは、水の中での心地よさと技術を構築するために、ヨガにインスパイアされたホリスティックな練習を強調しています。

ニューヨーク・タイムズのベストセラー作家であるラクリンの遺志は、持続的な向上を求めるスイマーにとって不可欠なリソースとなっている著書を通じて生き続けています。トータル・イマージョン・メソッドは現在も広く実践されており、その著作は世界中で翻訳され、生涯を通じたフィットネスを推進する機関からも支持されています。

トータル・イマージョンの要約をダウンロード

トータル・イマージョンの要約をPDFまたはEPUBで無料でダウンロード。印刷やオフラインでいつでもお読みいただけます。

他のユーザーのお気に入り

Triathlon Swimming Foundations

Triathlon Taren Gesell

Chill

Mark Harper

Body Mind Mastery

Dan Millman

Blue Mind

Wallace J. Nichols

Becoming Supernatural

Joe Dispenza

Underwater Welding: The Mental Game の書籍表紙

Frontiers | A Work Environment Under Pressure: Psychosocial Job Demands and Resources Among Saturation Divers

How to Become an Underwater Welder | ValidGrad

RR390 Further investigation of possible musculoskeletal and cognitive deficit due to welding in divers identified in the ELTHI diving study

7 sources

Underwater Welding: The Mental Game

Bliss more

Light Watkins

Silva Mind Control Method

José Silva

この本に関するよくある質問

学習プラン

Marathon Swimming Strategy and Resilience

This plan is essential for swimmers transitioning from pool sprints to the grueling demands of open water marathons. It benefits endurance athletes and aspiring channel swimmers who need to master the intersection of metabolic science and psychological grit.

1 h 36 m•4 セクション

学習プラン

From Drowning to Deep Work

In an era of constant digital noise and increasing workloads, professionals often struggle to move beyond reactive tasks. This plan is designed for high-performers and knowledge workers who need to regain control over their schedules and master the art of sustained focus.

3 h 4 m•4 セクション

学習プラン

The Total Life Reconstruction Plan

This plan is designed for individuals feeling stuck in stagnant routines who want a comprehensive overhaul of their physical and mental health. It bridges the gap between biological optimization and practical lifestyle systems for high-performers and busy professionals.

2 h•4 セクション

学習プラン

From Pool Edge to Springboard

This plan is designed for swimmers who want to overcome their fear of heights and master the art of diving. It provides a structured progression from basic water comfort to advanced springboard techniques, making it ideal for recreational swimmers and aspiring athletes.

1 h 12 m•3 セクション

学習プラン

Master Mind, Habits & Behavioral Science

This plan bridges the gap between neurological theory and practical application for anyone seeking total self-mastery. It is ideal for professionals, leaders, and individuals looking to optimize their performance by understanding the science of how they think and act.

4 h 21 m•4 セクション

学習プラン

The Science of Unstoppable Consistency

This plan is designed for high-performers and individuals struggling with follow-through who want to move beyond fleeting motivation. It combines neuroscience with practical mindset shifts to help anyone build a resilient engine for lifelong discipline.

1 h•3 セクション

学習プラン

The Wim Hof Resilience Blueprint

This plan is essential for high-performers and individuals seeking to reclaim their physical and mental vitality through natural stressors. It is designed for anyone looking to master their autonomic nervous system using proven breathing and cold-immersion techniques.

1 h 30 m•3 セクション

学習プラン

Unshakable: The Mistake-Proof Mindset

This plan is essential for athletes who struggle with performance anxiety or the tendency to dwell on errors. It provides the mental tools needed to transition from self-doubt to instinctive, high-stakes execution.

1 h 30 m•3 セクション

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

コロンビア大学卒業生がサンフランシスコで開発

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

BeFreedがウェブ上でどのように話題になっているかをもっと見る

今すぐ学習の旅を始めよう

第6章

トータル・イマージョン

概要『トータル・イマージョン』の概要

1冊の本。さまざまな聴き方。

Revolutionizing the Water: A Fish-Like Approach to Swimming

Balance: The Foundation of Effortless Swimming

聴きながら、すべての言葉を目で追えます

The Slippery Swimmer: Reducing Drag for Effortless Speed

Tapping Your Body's Natural Power Source

『トータル・イマージョン』をもっと深く楽しむ

The Learning Process: From Drills to Mastery

Training Smart: Quality Over Quantity

聴きながら、すべての言葉を目で追えます

Swimming Golf: Measuring Efficiency

Pool Tools: What Helps and What Hurts

『トータル・イマージョン』をもっと深く楽しむ

Staying Strong, Supple, and Injury-Free

Swimming for Life: Beyond the Mechanics

『トータル・イマージョン』を最後まで読み終えました

『トータル・イマージョン』の主要テーマ

『トータル・イマージョン』の名言

『トータル・イマージョン』の登場人物

著者について

トータル・イマージョンの要約をダウンロード

他のユーザーのお気に入り

この本に関するよくある質問

What is Total Immersion by Terry Laughlin about?

Who should read Total Immersion by Terry Laughlin?

Is Total Immersion worth reading?

What are the key principles of Total Immersion?

もっと見る

1,000,000+ curious minds.

1,000,000+ curious minds.

1冊の本。さまざまな聴き方。

Revolutionizing the Water: A Fish-Like Approach to Swimming

Balance: The Foundation of Effortless Swimming

聴きながら、すべての言葉を目で追えます

The Slippery Swimmer: Reducing Drag for Effortless Speed

Tapping Your Body's Natural Power Source

『トータル・イマージョン』をもっと深く楽しむ

The Learning Process: From Drills to Mastery

Training Smart: Quality Over Quantity

聴きながら、すべての言葉を目で追えます

Swimming Golf: Measuring Efficiency

Pool Tools: What Helps and What Hurts

『トータル・イマージョン』をもっと深く楽しむ

Staying Strong, Supple, and Injury-Free

Swimming for Life: Beyond the Mechanics

『トータル・イマージョン』を最後まで読み終えました

他のユーザーのお気に入り

もっと見る

『トータル・イマージョン』の概要