Tips for swimming improvement
This tips will help everyone from beginners to advance swimmers and for all ages. Practice smarter to get better results.
Lets begin the Countdown! ↓
Tips 20 – 11
When you swim its important to save energy and gliding helps you do that, while gliding you are still moving forward without consuming energy.
Start by exaggerating the glide then shorten it until it feels right.
19- Breath Control
Learn how to control your breathing, inhale quick and exhale slowly.
Keep your breathing relax and with out rushing it. This will help you get less tired for any race.
18- Feel the Water
Feeling how you pull the water, how you slide through it and how it passes your body is very important.
Feel and understand how you can pull the water better and create less resistance thus swim faster.
17- Practice Harder
Elite swimmers get a high tolerance for pain, if you keep practicing hard the times you thought were hard will become easier to do.
Your muscles will get stronger and more resistant. But remember this doesn’t mean you should go all fast in everything, you have to train smart.
When you are practicing in technique focus on it, when its easy swim easy and when it comes to a strong fast set then give everything.
16- Swim in a Smaller Tube
When we try to swim fast we tend to extend the area where we are swimming. Staying in a smaller area will create less resistance.
If you are competing or have a lane for yourself you should swim as straight as possible, moving in circles or around the lane will make you swim more and create more resistance.
15- Cool Down
When you swim your muscles tighten and they get full of lactic acid.
Also your blood flows rapidly from your heart.
Cooling down around 20 minutes can bring your body back to normal, giving your muscles a chance to relax and be recovered for next swim.
14- Don’t Breath the First Stroke
When you swim freestyle its important not to breath on the first stroke after the turn or the start, this way you will keep the speed from the push.
This as well will help you expand your lounge capacity.
13- Use your Legs
We tend to focus more on our upper body but the legs are incredibly important, many coaches say that swimming is 60% legs, 40% upper body.
So improve your kick doing some extra kick sets!
For freestyle and backstroke it is important to rotate, most of the swimmers don’t rotate enough. If you are not swimming a 50 meters/yards race then you should be rotating.
It will help you in 3 main things: Prevents injuries. Use bigger muscles. Decrease drag.
11- Use Bigger Muscles
You will pull stronger and better if you use your pectorals and entire back muscles than just your shoulders and biceps.
Bigger muscles have more power and will help you swim faster if you use them properly. Also you will be less vulnerable to get injured.
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Think carefully about all the first ten tips, put them to practice and get ready to improve exponentially!
For better results watch the video and read the points.→
Tips 11 – 1
There are many benefits for stretching, for example giving more space for your muscles to grow stronger, recover faster, reduce lactic acid.
Improving flexibility gives you a better range of motion, your stroke is likely to improve thus using less energy while swimming.
9- Practice in the Mirror
Sometimes it gets very hard to change what your doing wrong in swimming, even if your coach tells you what it is.
Pretending you are swimming while looking in the mirror will help you see your mistakes and it will be easier to correct them.
8- Meditation – Visualisation
Thinking of yourself swimming with a good stroke, winning a race, doing perfect dolphin kick or just to get ready for practice is very helpful. If you do this once a day or every other day you will see improvement on your overall swim.
You need to meditate on your swimming practice, stroke, swim meet and all the things that relate with your swimming.
Coordination is a very important thing in both dancing and swimming. If you want to improve your full body coordination is good to practice some dancing moves.
6- Ankle Flexibility
The flexibility on your ankles is extremely important, you need great flexibility like a bailarina to not be dragging your feet and to move more with each kick.
Now a days just swimming is not enough, if you really want to improve you need to get strength from other exercises.
Elite swimmers have a very strong core, is probably one of the things you are missing. You will use the core every time you swim doesn’t matter what stroke.
Having a strong core will give you stability and balance plus you will be able to float easier.
Remember you use the core on all the swimming movements.
3- Record Yourself
The best way to improve your technique is feedback and most of the time feedback from someone else is not enough.
So record yourself and see exactly what your doing, next time you swim, it will be easier to remember what to correct.
2- Eat Healthy
Swimming is one of the sports that burns more calories, so you might think you can eat junk food because of that.
But not so fast.. The quality of the food will affect your performance in the pool. So make sure to eat balanced and healthy, you will feel the difference!
1- Learn, Teach and Focus
- Find the fast swimmers in your pool and watch what they’re doing right and look for youtube videos of people swimming (Skills NT).
- Teach other swimmers that want to be advised by you, and help them on how to swim better.
- Remember what you learned on the past 2 steps and apply them to your swimming.
Resting your body at nights after workouts and on resting days is extremely important. Your body needs to recover and your muscles to regenerate in order to be ready for next practice.
Check our video for better results →
Now that you have read all the steps think about which one is the one that can benefit you the most and focus on it.
Once its part of your normal routine get to the next one.
By Raul & Mauricio Uranga last updated April. 21, 2017
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