Whether you swim for fun, fitness, or competition, improving your technique can help you swim more efficiently and reduce the risk of injury.
Below are some tips on how to improve your swimming technique:
Calculate your Swim Training Zones
What are YOUR optimal paces for each section of your swim training program?
Use our CSS swim pace calculator.
Click Here
Try This
- Get a coach: A swimming coach can help you identify your strengths and weaknesses and provide you with specific feedback on how to improve your technique. A coach can also help you set goals and develop a training plan to achieve them. If you can’t afford a personal coach, consider joining a local swim club or taking group lessons.
- Practice drills: Incorporating drills into your swimming routine can help you focus on specific aspects of your technique, such as body position, breathing, and stroke mechanics. Some common drills include kicking with a kickboard, using a pull buoy to focus on your upper body, and swimming with one arm.
- Watch videos: Watching swimming videos of professional swimmers can help you visualise proper technique and provide you with a model to emulate. You can find videos on YouTube, or search for instructional videos on websites like SwimSwam or Swim Smooth.
- Swim with a group: Swimming with a group can help you stay motivated and provide you with feedback from other swimmers. Join a local swim club or find a master’s swim team in your area. You can also organise your own swim group by inviting friends or coworkers to join you at the pool.
- Set goals: Setting specific goals for yourself, such as improving your stroke rate or reducing your lap time, can help you stay focused and motivated. Make sure your goals are realistic and achievable and track your progress over time.
Remember, improving your swimming technique takes time and practice.
Don’t be discouraged if you don’t see immediate results. Be patient with yourself and enjoy the process.
With dedication and hard work, you can become a stronger, more efficient swimmer.
- Work on your breathing: Proper breathing is essential for efficient swimming. To improve your breathing technique, practice exhaling completely underwater and inhaling quickly when you turn your head to breathe. You can also try bilateral breathing (breathing on both sides) to ensure that you are breathing evenly.
- Strengthen your core: A strong core is essential for maintaining a good body position in the water. Incorporate exercises like planks, crunches, and Russian twists into your workout routine to help strengthen your core muscles.
- Improve your flexibility: Flexibility is important for achieving optimal body position and range of motion in the water. Incorporate stretching exercises into your pre- and post-swim routine, and consider taking a yoga or Pilates class to improve your overall flexibility.
- Pay attention to your technique outside of the pool: Improving your swimming technique isn’t just about what you do in the water. Pay attention to your posture and body alignment throughout the day, and practice good body mechanics during everyday activities like sitting, standing, and walking.
- Be consistent: Consistency is key when it comes to improving your swimming technique. Make it a priority to swim regularly, even if it’s just a few times a week. Over time, your hard work and dedication will pay off with improved technique and increased confidence in the water.
- Use equipment: Swimming equipment such as paddles, fins, and a pull buoy can help you improve your technique by targeting specific areas of your swim stroke. For example, paddles can help you build upper body strength, while fins can help you improve your kick.
- Get feedback from others: Ask a friend or fellow swimmer to watch you swim and provide feedback on your technique. Or, record yourself swimming and watch the video to identify areas for improvement.
Remember, improving your swimming technique is a process, not an overnight transformation.
Focus on making small, incremental improvements over time, and celebrate your progress along the way.
With dedication and persistence, you can achieve your swimming goals and become a stronger, more efficient swimmer.