Total Immersion Swimming Lessons
Freestyle Mastery – Multi-Level Series on Total Immersion Freestyle
Freestyle Mastery
Intro/Taster Session
This is a 90-minute introductory taster session that will give you a quick overview of Total Immersion freestyle in 4 simple steps. Total Immersion is an approach to swimming that applies the concepts of physics and hydrodynamics to body movement in order to make your stroke streamlined, smooth and effortless.
In this session, you will get a taste of the Total Immersion experience, and learn how swimming can be graceful and easy. The session includes a free video analysis of your swim (before and after), so you can see exactly what you’re doing and how to correct it.
If you’re curious about Total Immersion or want to transform your freestyle, join us for a 90-minute taster session and experience the magic for yourself.
Please note that this session is where everyone begins their TI freestyle journey, and is a prerequisite for all further programs in the Mastery series.
Any of our pool locations
or for private sessions, we’ll come to you
Swimmers who want to experience Total Immersion freestyle
*Prerequisite: comfortable and able to travel 25m in the water
90-minute session covering:
- 4 simple steps to Total Immersion freestyle
- Video analysis of your swim (before and after) by a coach
- What’s next in your freestyle journey with us
90-minute session
$50
Freestyle Mastery Series
This is our series of programs to improve and develop your freestyle technique using Total Immersion principles. We believe that swimming is a journey—that’s why our Freestyle Mastery series is structured as a progressive hierarchy of levels. Each level presents and refines a different set of skills so you can continuously improve your technique and move towards mastery. Each level also gets you to achieve specific swimming milestones in terms of distance or time. When you pass a level, you’ll receive a colour-coded swim cap in recognition of your achievement, just like the colour-coded belts used in martial arts training.
*Each level below is a colour-coded drop-down section. This makes the progression easier to see and understand visually.*
Ground Zero: Freestyle Mastery Basics
This is our bestselling 2-session workshop-style program and a perfect introduction to the world of Total Immersion freestyle. It includes a theory and a practical component, covering the principles of Total Immersion and how to apply them in the water.
We cover the basics of relaxation in the water, air and breath control, flutter kicking, body rotation and switch timing. These are the backbone of a good freestyle stroke that will transform your swim from a struggle to an effortless dance. We pay particular attention to the fundamentals of flutter kicking, teaching you to kick in all directions using an inflatable noodle (rather than a kickboard as is the case normally). Learning to kick properly while maintaining stability and a streamlined shape will enhance all of your future swimming and help you progress to the next level even faster.
*Intro students, who paid $50/pax, will get rebate upon sign up.
Any of our pool locations
or for private sessions, we’ll come to you
$300
Freestyle swimmers who want to start to learn Total Immersion freestyle
*Prerequisite: completed Freestyle Fundamentals or Freestyle Mastery Intro session
2 hour online theory program (prior to water session):
- awareness
- front/back and side/side balance in the water
- arm recovery
- leg kick
- switch timing
- how to use a swim snorkel
2 water sessions covering:
- floating and relaxation in the water
- breath control
- flutter kicking fundamentals
- kicking in all directions, without a kickboard
- underwater recovery and switch timing
2 sessions
x 2hr each
total 4hrs
class time
1 class/week,
2 weeks total
WHY JOIN
Eliminate Common Freestyle Problems Within Hours
Being freestyle swimmers ourselves, we are well aware of the common problems and issues that freestyle swimmers face. This workshop is designed not just to change the way you approach your swim, but also address your frustrations and improve your swimming technique by focusing on the key issues you are likely to be facing: legs sinking, getting out of breath, arms tiring etc.
Designed To Maximize Your Learning Experience
This workshop is specially structured with both theory and practical components. The theory session explains the principles behind Total Immersion and how it has worked for so many freestyle swimmers around world, as well as giving you a run-down of the exercises and drills you will subsequently be doing in the pool. The practical part is where you put the techniques you have learned into practice and experience the transformation in your swim. The combination of these two components will help you get the most out of your session.
Small Instructor-Student Ratio For More Personal Attention
We understand that many of you come with questions and uncertainties about how Total Immersion works, or about how your own strokes can be improved. We deliberately keep our instructor-to-student ratio low (maximum 1:6) so that we have enough time to answer your questions, analyze and work on your stroke.
Freestyle Mastery Level 1
This 6-week program is a deep dive into Total Immersion freestyle. Learning this method involves a paradigm shift in how you think about freestyle swimming, and gives you better knowledge and tools to apply to your swim.
Total Immersion will transform your stroke by getting you to reconnect with your body as you move through the water. You will learn and practice basic principles like:
- relaxation and balancing in the water without sinking
- effortless and streamlined kicking, including gliding
- optimal body rotation using the core
- switch timing to synchronise your movements in the water
and move as a unit - proper movement of arm recovery
- weight shift, using gravity as your partner in generating perpetual
forward motion
By the end of Level 1, you will be able to swim 25m Total Immersion freestyle with a snorkel.
*Intro students, who paid $50/pax, will get rebate upon sign up.
Any of our pool locations
or for private sessions, we’ll come to you
$659
For freestyle swimmers who want to improve their stroke using Total Immersion techniques
*Prerequisite: completed Freestyle Mastery Basics
6 sessions covering:
- relaxation and balance
- effortless and streamlined kicking (flutter and rotational)
- optimal body rotation and switch timing
- proper movement of arm recovery
- rolling up to breathe
6 sessions
x 1.5hr each
total 9hrs
class time
1 class/week,
6 weeks total
Freestyle Mastery Level 2
This is a 4-week program that refines your freestyle and makes it effortless, graceful and efficient. Learn to use your whole body as a streamlined unit to propel yourself through the water with minimal resistance and maximal efficiency. In this program you will learn how to:
- generate power from the core and hips to drive yourself forward in the water
- rotate the body and head together to breathe seamlessly on the side
- enhance your speed and build up to swim longer distances
- swim consistently at your personal efficiency rate by counting strokes
- use a 2-beat kick rhythm to power your swim
By the end of Level 2, you will be able to swim 200m Total Immersion freestyle while staying within your ‘green zone’ or personal efficiency range of stroke counts.
Any of our pool locations
or for private sessions, we’ll come to you
$468
Freestyle swimmers who want to enhance their swim using Total Immersion principles
*Prerequisite: graduate of L1
4 sessions covering:
- how to rotate the body and head together to breathe on the side
- how to incorporate a 2-beat kick into your swim
- your personal efficiency stroke count or ‘green zone’
- basic open turns at the wall
- building up the distance you can swim from 25m to 200m
4 sessions
x 1.5hr each
total 6hrs
class time
1 class/week,
4 weeks total
Why Join?
Opportunities to Improve Week-by-Week
Swim Club sessions are the place to work on your swim every week. With on-the-spot guidance from expert coaches who are trained to identify and correct problems, you can be sure that each session will show you some nuance or aspect of your stroke that can be improved and polished.
Continuous Coaching To Help You Achieve Your Goals
Whether you want to to swim faster, longer, better, or all of the above—Swim Club can help you. It is the only place you can continuously get customised guidance from coaches to help you elevate your stroke and achieve your goals. If you don’t fully understand or feel something one week, you always have the next session to ask questions, clarify your doubts, learn new tips and drills, and try again.
Small Class Size with Friendly Group Learning Environment
Swim Clubs are small and friendly, with everyone getting the chance to learn from and support each other, and share swimming tips and experience. Aside from getting lots of direct personal attention from the coach, you also get to swim in the company of like-minded and encouraging peers who will help keep you committed and inspired about swimming.
Swim Club
Weekly Sessions to Refine Your Freestyle Technique
These are weekly sessions for those who have gone through L2 to work on their stroke under the expert guidance of our coaches. Swim clubs are your chance to integrate everything you learned in L1+2, and improve your swimming week-by-week on a continuous basis. These sessions can help prepare you to pass your L2 test if you haven’t already, or to go on to L3.
Each month we will work on one of the elements of Total Immersion freestyle, using drills and hands-on adjustments to provide personalised guidance and learning opportunities. Swim clubs are usually small in size, so that you get high-quality attention and tips from the coach as you swim.
Any of our pool locations
or for private sessions, we’ll come to you
Intermediate freestyle swimmers who want to continuously improve their stroke using Total Immersion principles
*Prerequisite: completed L2 lessons
Weekly sessions to practice and improve your stroke with guidance from coaches. Some of the topics we cover include:
- maintaining your stroke and technique over longer distances
- swimming faster and longer distances with less effort
- refining your 2-beat kick
- wall skills like open and flip turns
- sculling drills and underwater stroking
Ongoing weekly sessions
60mins per session
$150/month
Why Join
Opportunities to Improve Week-by-Week
Swim Club sessions are the place to work on your swim every week. With on-the-spot guidance from expert coaches who are trained to identify and correct problems, you can be sure that each session will show you some nuance or aspect of your stroke that can be improved and polished.
Continuous Coaching To Help You Achieve Your Goals
Whether you want to to swim faster, longer, better, or all of the above—Swim Club can help you. It is the only place you can continuously get customised guidance from coaches to help you elevate your stroke and achieve your goals. If you don’t fully understand or feel something one week, you always have the next session to ask questions, clarify your doubts, learn new tips and drills, and try again.
Small Class Size with Friendly Group Learning Environment
Swim Clubs are small and friendly, with everyone getting the chance to learn from and support each other, and share swimming tips and experience. Aside from getting lots of direct personal attention from the coach, you also get to swim in the company of like-minded and encouraging peers who will help keep you committed and inspired about swimming.
Freestyle Mastery Level 3
This level brings you towards mastery of freestyle swimming skills and techniques. In this level, your learning, knowledge and technical skill of freestyle accelerate beyond what you can imagine. Level 3 lessons are designed to support and inspire you to go further than what you think you’re capable of. We get you to set impossible goals and then relish the challenge of achieving them.
L3 lessons are structured in 4 modules (10 hours of lessons each), with a comprehensive approach to advanced topics, including:
- advanced open water skills like sighting, drafting, sculling, eggbeater kick and surface dives (these skills are also covered in our Open Water Workshops)
- 4-beat and 6-beat kick
- underwater strokes and advanced propulsion
- advanced wall skills
- pacing, stroke counts, stroke rate and stroke lengths
- how to change internal ‘gears’ to adjust for different water conditions, distances, energy levels and goals
- working towards swimming 1500m in less than 30 minutes
Any of our pool locations
or for private sessions, we’ll come to you
$600/module
Advanced freestyle swimmers who want to continuously improve their stroke using Total Immersion principles
*Prerequisite: attending Swim Club regularly with competency in L2 skills, and assessed by coach to be suitable for L3
4 modules of 10 hours each:
- Wall Skills—advanced open and flip turns, push-offs, bilateral breathing2
- Propulsion—2-beat, 4-beat and 6-beat kicks, underwater strokes
- Open Water—sighting, sculling, eggbeater kick, surface dive*
(*this module is interchangeable with our Open Water Workshops) - Metric Training—stroke count, rate and length, internal gears, pacing and time trials
4 Modules
x 10hr each
total 40hrs
class time
2 class/week
4 weeks total
Freestyle Mastery Level 4-5
These are advanced training levels for athletes and graduates of Level 3. In these levels, we are continuously working towards swimming longer distances in shorter times, using the principles of Total Immersion to keep your swim sustainable, graceful and enjoyable.
In order to attain the goals of these levels, students attend twice-weekly training sessions:
- Swim Club—to learn and refine drills, and
- Swim Squad—to practice and train for long-distance swimming.
By the end of Level 4, the aim is to swim 3km in under 1 hour in the pool with proper Total Immersion technique. In Level 5, the time limits are shorter and open water swims are added. The specific goals of Level 5 are to swim (in open water):
• 400m in under 8 minutes • 750m in under 15 minutes
• 1.5km in under 30 minutes • 1.9km in under 38 minutes
• 3.8km in under 1 hour 16 minutes • 10km in under 4 hours
Level 5 swim tests are held during the Swim Expo Asia Open Water Swim Race. During the events, participants swim each of the distances beginning with 3.8km, and then going down to 1.9km, 1.5km, 750m, and finally 400m (with breaks in between). The total distance swum is 8.35km in a day. The 10k swim is done separately. Level 5 is considered equivalent to a black-belt in swimming, and graduates receive a black swimming cap.
Any of our pool locations
or for private sessions, we’ll come to you
Contact us
for more info
For advanced and competitive freestyle swimmers who want to increase their distance or decrease their time using Total Immersion principles
*Prerequisite: graduate of L3
Practising and improving your swim technique to get you to swim faster, with less effort, for longer.
Twice Weekly
x 1hr each
total 196hrs
class time