If your swimming feels uncomfortable ...

... laborious and/or slow, it does not have to feel like that at all due to poor shape. This is probably because you splash water around you, causing turbulence and resistance. In this course, you will learn how to use gravity to move with the water, instead of fighting against it. The result will be a more relaxed and energy efficient front crawl.

Course structure

To facilitate and speed up learning, I use a workbook with film sequences, Ultra-Efficient Freestyle , which shows the basic exercises and which also justifies the point of each exercise. This can be used as preparation for the lessons where I am in the water and show myself and make sure that you perform the exercises correctly. If necessary, I also film to be able to show what it looks like, so you get a direct feedback and it is easier to correct. The workbook also works great for rehearsal after each lesson. Of course, the workbook can be used for studies and exercises on your own or with a friend. I recommend to at least occasion some personal or couple lesson to get feedback.

All my coaching includes an introductory filming, a pre-film to later have as a comparison with the final film that is taken and analyzed. I also use filming during the lessons to be able to directly show how you swim or perform the drills. How you think you look and how you really look can differ significantly.

I have lessons on Wednesdays every other week to provide space for more self-training and run for seven weeks. Two groups are planned. To get the most out of everyone, we will if possible try to get as homogeneous groups as possible.

Current course

An 'eljest'* crawl course - basic course in Total Immersion


7 Wednesdays at 21-22

Group 1

7 ons: 26 Jan, 9,23 Feb, 9,23 Mar, 6,20 Apr 2022

Group 2

7 ons: 16 Feb, 2,16,30 Mar, 13,27 Apr, 11 May 2022


Gammelstads badhus


You who can swim at least 100 m of any swimming method

Participation fee

3600 kr

Number of participants

  4 * per group


Teaching according to Total Immersion's pedagogical and proven method with active participation of the coach in the pool and also

  • Filming the first lesson to get a before-after movie

  • Filming the last lesson with analysis and tips on what needs to be focused on in the future

  • Filming as needed during the lessons to be able to provide direct visual feedback

  • Email after each lesson about what we did with appropriate links and with a homework for next time


Ultra-Efficient Freestyle workbook (ie the package with book, workbook and movies). You buy it yourself via the TI store. Follow the link above

Registration of interest

Email to  Enter the desired group or if the times of both groups fit




* Eljest = otherwise
** To increase the quality, future courses are run with only 4 students, ie more time for each student. When comparing prices with other people's courses, check how long the average personal time you get. For 4 students, you get an average of 15 minutes per hour.

Before and after Total Immersion

Self-taught swimmers and those who have taken traditional crawl courses, such as courses in adult crawl, usually swim as in the "before" style. They wave their arms and kick with their legs and work towards the water. The "After" style shows how much easier it becomes to swim with your whole body in a synchronized way and work with the water. Watch the film

How to practice effectively?

It is about getting the movements into the muscle memory. What is muscle memory? How does it work? Watch the film