From laps in the pool to braving our wild oceans, swimming is a low-impact, muscle-building exercise that can benefit almost anyone. From a spry teenager to a sedentary senior, swimming can improve mobility and strength without the added stress on joints and muscles.
And, it’s one of the few exercises that can help rehabilitate injuries and prevent future ones. That’s why it’s recommended for everyone – not just athletes – who want to stay in shape. Whether you’re a lifelong swimmer or just getting back into the water, we’ve got tips to help you swim better and faster.
Keep in mind that swimming is a great cross-training workout that can complement any other sport or activity. But like any exercise, it requires proper technique in order to get the most out of it.
Developing an effective workout plan is crucial for any swimmer, but it’s especially important to be able to tweak that plan as your body adapts. It’s also important to consider the goals you have in mind for your training season and year, and the steps needed to achieve those goals.
Start by identifying your outcome goals, which are the major milestones you aim to accomplish throughout the season. Next, break those goals down into measurable and actionable objectives. These objectives are the stepping stones you’ll take along the way towards your outcome goal.
Then, determine which skills and techniques you need to develop in order to reach your objective. For example, if you want to swim faster, your focus should be on improving your catch and the length of your stroke. Then, work on your rotation and head position to ensure you’re using your whole body in the water.
Be sure to warm up and stretch before swimming. Always have plenty of water and drink regularly. It’s best to communicate your needs to your coach and/or fellow swimmers, including if you’re new to swimming or have any health or fitness concerns. Familiarize yourself with the aquatic environment you’re in – a pool may be safer for beginners and feet first entries, while the ocean is more challenging and requires knowledge of tides, currents and potentially dangerous wildlife.
Maximize the momentum generated by your starts by keeping a tight streamline and beginning your pullout before you begin to slow down. Also, be sure to use a powerful dolphin kick or breaststroke pull to minimize drag.
Remember to breathe every two or three strokes. Doing so will reduce fatigue and prevent overworking your neck muscles. It’s also important to maintain a steady rhythm and maintain a consistent pace to avoid overworking your legs and arms. If you feel yourself getting tired, consider pushing off the wall and swimming sideways to re-establish your balance and rhythm. And, never panic or flail in the water if you encounter a rip current. If you can, signal to a lifeguard or yell for help instead of trying to fight it by swimming directly toward shore or out further into the water.