Neutral Head Position

Many swimmers look forwards, towards the wall in the direction that they are swimming to. While you may think this will prevent you from crashing into others and make it easier to lift your head to breathe, this will only make you sink. When you sink, you will spend more energy to maintain your float and less energy on swimming fast.

This is an especially common mistake in the breaststroke and can lead to overstraining your neck.

Exhaling Underwater

As we are trying to improve your speed, you should spend as little time as possible taking in a breath whenever you surface. This means you should be exhaling all the time, and blowing bubbles. This will be affected by how well you maintain a neutral head position.

Swimming on your side

Another quick tip while in freestyle is to roll your body from side to side. This makes it easier for your arms to stroke and catch the water, as well as keep you streamlined. For this reason, swimmers often practise the side stroke which will ensure that you use your hips and back muscles in rotation.

Pulling It In

Now that we have covered basic body positioning, are you ready to work on what makes your engine (body) faster? Mastering your catch is essential to moving forward. A strong pull starts with high elbows, that will allow you to catch as much water as possible and push it down to go forward. A good drill would be to practise sculling which will allow you to feel the water better.

Power Kicks

Depending on the stroke you are using, you will have to master the different technique so as to have maximum power with the least effort from your legs. In freestyle for example, the flutter kick doesn’t require you to splash the water. Instead, you should focus on straightening those knees. In butterfly, you will have to execute your dolphin kick with thrust from those hips, with your legs firmly glued together.

Improving Flexibility

When using those hips, or turning out in frog kicks, you might unexpectedly hear that joint ‘pop’. If you are a young person, you might just ignore it but age catches up with us all. So, do consider doing some stretching exercises out of the water. This helps you to execute your technique better, and prevent injuries.

Our favorite stretches include hamstring side and front stretches that improve the hamstring, torso and lower back agility. Child’s pose to loosen up your entire upper body and chest stretches by pressing up against a wall. Stretch about three times and a week to see results.

Conditioning

While you are stretching, you may want to consider doing some sit ups and push ups too. With stronger muscles out of the water, you will have better body control in terms of technique execution. You will also be able to use the stored energy built up in muscles and have a stronger propulsion. Born with the built or built for the sport? Either way, no one can deny that those six pack abs, V-shaped shoulders help to make the beholder swim faster.

For those who are allergic to your own sweat (no offense to those who are), and want to stick to only pool training, consider working on different distances with different time limits. Pace yourself to do short bursts as well as train up that stamina to do long distance.

Visualization

The most overlooked and underestimated component in sports is the mental state of the athlete. Going into the zone where you block out all that doesn’t matter, and focus on your speed. It is important to visualize yourself executing the race or swim such that you will be able to go into the zone better. Set your goals for each practise or meet and visualize the place.

Kick start your Swim Journey

So, are you ready to swim like a fish, or say a mermaid? It is a combination of the right techniques, physical conditioning and even mental preparation that will lead you to swim at a pace you want. One thing is for sure though — keep at it and you will get there!

Hi Readers! A peek into my life consists of figure skating, traveling, writing and doing many things to keep up my fitness like yoga and swimming. As a skating coach and former music & movement instructor, I hope to shed some light on how fitness and swimming in particular, can benefit and aid you. Cheers!