1.Steady Hands, Firm Feet

Upon getting onto the starting blocks, place your feet side by side, shoulder width apart. Alternatively, you can place one foot in front of the other (this is called a track start). As a rule of thumb, your master foot should be at the front to give you maximum propulsion. Make sure your back foot is also aligned with your hips, as that forms the base for a streamlined entry into the water. If the block has a wedge at the back, you may place your back foot on the kicker. The key is to make sure you are comfortable and able to balance. Reach for the tip of the block, and place your hands at the side of both feet.

2.The Push Off

At this point, ensure that your hips are the highest point of your body. Your head should best be in a neutral position, aligned with the spine to 5 Common Swim Injuries and How To Avoid Themreduce the risk of any strain. If there is an “on your marks” command, tense your muscles (especially your legs and lower back!) and stay alert. Leaning slightly backward is also a good way to create a “slingshot” effect. Once the gunshot or beep is sounded, push off the blocks with both your feet; you should really feel your weight shifting to the front as you drive yourself forward and break contact with the starting block. Remember to lift your head and pull back your arms at the same time.

3.Take Flight

As you start to get airborne, make sure your feet are now together and bring your arms back forward. Look forward and keep your gaze locked in at the spot where you want your point of entry to be. Keep arms above your head and tuck your chin in. This is going to take some practice, but do be conscious of being in an arch-like position while you are in the air. Do that to reduce your chances of ‘belly flopping’ into the water. Your body should already be in a streamlined position to prepare for entry, which means your arms, back and legs should be well aligned.

4.The Entry

Enter with your hands first, and let gravity do the job of pulling the rest of your body into the water. Your body should enter the pool at a 30 degree angle. For the best entry with minimal drag, your arms and feet should enter the water at the same spot. If you are facing problems with that, try visualising yourself jumping into a hoop on the water (or use an actual hoop), and you are not allowed to touch its rims.

5.Glide Underwater

This phase of the dive is the longest, and it makes or breaks a swimmer’s overall beginning part of the swim/race. However, the fastest starters are not the ones who are off the blocks first, but those who can maintain the speed they gained even after they enter the water. So how should you ensure a blistering start to your swim? Maintain a streamlined position with your hands by your side, hold the glide for about two seconds and start on your freestyle/dolphin kick after five to six metres.

6.Break the Surface

Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diam nonummy nibh euismod tincidunt ut laoreet dolore magna aliquam erat volutpat.

Conclusion

A solid beat makes for a steady companion during any exercise, and swimming is no different. Lose yourself and get transported to another world where your tiredness and effort seem minute compared to the motivation you are getting. Just remember though, that music is not a magic drug that will turn you into a superhuman in the water. Hard work and long term commitment to pushing yourself will ultimately make or break your swimming success. But in the meantime, go ahead and enjoy these benefits that music brings to your early morning trainings, evening slow swims and everything in between.

Learn to warm up and cool down professionally with our Condo Swimming Lessons. 

I’m Isabel, your friendly uni student who’s always waddling knee deep in readings and projects. But I’ll go through hell and high water to have regular suppers with my friends. You can find me with a film camera in one hand and a flat white in the other on the weekends. Also am able to rescue you if you ever capsize from a sea kayak.