Practice Your Swimming Technique

Compared to other endurance sports like running or cycling, swimming necessitates applying time and focus toward technique. Strength and fitness levels of course contribute over time, but anyone fresh to the water, no matter their fitness levels, will attest that swimming requires far more than a healthy heart rate and resilient muscles.

Staying streamlined with a steady foundation will support your overall efficiency as you practice introducing and improving your technique. Here are a few elements of technique to focus on:

• Position of Head: Make a conscious effort to keep your head stable, eyes facing toward the floor, and neck long. Resist the urge to look up, as this throws off your smooth foundation. If you find that you do tend to lift your head, and notice your body and legs drooping as a result, no stress. Simply reposition your head, facing down, and find that your hips and feet follow suit.
• Entry and Catch: Referring to the position of your hand as it slices the water. Keeping your elbow high from here not only propels you through the water - it also protects your shoulder from injury.
• Push and Pull: Many swimmers consider pulling their arms through the water, but that’s often where the application stops - and where you can level up your stroke. Adding in the push element introduces a level of strength that surpasses most beginners. Once your fingertips are pointing toward the pool floor, initiate the push. Think about pushing straight back, until your arm is almost fully extended to the length of your hip, yet keeping a slight bend in the elbow.
• Kicking Efficiency: Uncommon knowledge - kicking is more about rhythm and form than power. Keep your legs narrow, point your toes, and think about drawing power from your hips and entire length of legs, rather than just your feet.

Use Proper Breathing Techniques

What you probably know: Using your breath efficiently is important for upholding strength in the water. What you may not know: How to do this. Here are a few of our favorite drills for improving your breathing.

• Bilateral Breathing: If you’re swimming freestyle, think about switching the sides you breathe on. AKA, rather than taking a breath to your right every other stroke, try counting your breaths to align with your arm strokes. On an odd number stroke, most likely 3 or 5, take a breath. This way, the side you take a breath on will alternate each time.
• Diaphragm Breathing: The great thing about this one is that you can practice it anytime - in the water or not. Also thought of as belly breathing, and commonly associated with meditation or cold plunging, it utilizes engaging your stomach, abs, and diaphragm while breathing. It helps you control your inhale and exhale, while filling the lungs efficiently.