Includes bibliographical references.

Transformation: mind first, then muscles -- From frustration to continuous improvement -- Smart solutions to common swimming challenges -- How a longer stroke makes a faster swimmer -- How to achieve your optimal stroke length -- Slippery is better than powerful -- Eliminating skills: start here -- Creatin propulsion part one: patient hands -- Creating propulsion part two: swim with your core -- Integrated kicking: less work, more speed -- Breaststroke for everybody -- Backstroke for everybody -- Butterfly for everybody -- Freestyle for everybody -- Total Immersion Training -- Effective Training: How to keep your learning on the fast track -- Effective training phase one: Develop comfort and self-awareness -- Effective training phase two: Develop your stroke -- Effective training phase three.