Swimming is a popular pastime and an essential skill for those who want to enjoy all the benefits of the outdoors. In addition to its recreational uses, swimming also has military applications, with the Navy SEALs and other Special Forces performing water-based missions. Swimming requires more than just physical strength and endurance; there are many techniques and strategies to help you swim faster and easier.
Proper body positioning is the foundation of all swim strokes, especially freestyle. Keeping your head in a neutral position above the water’s surface allows your hips and feet to sit closer to the surface, which reduces drag and resistance. It’s important to minimize side-to-side movement of the head, as well, since this can cause your torso and shoulders to sink into the water, slowing you down and consuming more of your energy.
The catch phase of your freestyle stroke is when you push your hand forward against the water, creating a pulling motion that propels you through the water. During this phase, your hand should be about shoulder-width apart. When you reach the recovery phase, your hand should be about halfway to your thigh. Your thumb should enter the water first, followed by the other fingers. After your hand is about halfway down the length of your thigh, it should rotate so that your pinky leads the exit from the water.
Once you’ve mastered the basics, it’s time to try some speed drills. Swimming fast puts your muscles through a different workout than slow-paced training, and it will highlight any mistakes you might be making in your technique. To maximize the effectiveness of your practice, you should do a mix of both speed drills and distance-based swimming.
When you’re swimming, don’t forget to breathe properly. If you don’t inhale enough, you will overexert yourself and get fatigued more quickly. The most efficient way to breath while swimming is through the nose or mouth, and humming as you exhale can be helpful for beginners.
It’s also important to be courteous in the pool, particularly when it comes to other swimmers. Pay attention to the lane position of other swimmers, especially when someone is using a non-freestyle stroke, so you know how to adjust your own lane positioning and pace to avoid collisions. It’s also appropriate to congratulate other swimmers on their accomplishments and offer encouragement when needed. However, it’s usually best to keep any criticisms private unless you have a prior agreement with the person you’re criticizing to privately pass tips along. This helps preserve the spirit and the fun of a group-based practice.