Whether you’re an experienced swimmer looking to improve your speed or a beginner just getting started, there are plenty of techniques and skills that can help you get better at the sport. Mastering proper swimming techniques can boost your confidence in the water, provide a clear pathway for achieving fitness goals and, ultimately, promote lifelong wellness.
One of the most popular and accessible forms of exercise, swimming is a great way to stay fit and healthy for all ages. As a cardiovascular activity, it can burn calories and help strengthen your heart, while it also provides an array of mental health benefits such as stress reduction and improved mood.
Before you head to the pool, though, there are a few things you should keep in mind to ensure your safety and success in the water. Ensure you’re prepared for swimming by having the right equipment and familiarizing yourself with pool rules and safety concerns. You’ll also want to practice your technique on land so you can enter the water confidently and swim without unnecessary strain.
When entering the water, choose a lane that’s close to the edge of the pool and away from other swimmers. It’s important to communicate with other swimmers in the lane ahead of time so they can anticipate your entry and reduce the chance of collisions or interruptions. If you’re not sure how to do this, ask the pool attendant for guidance.
Once you’re in the water, find your center and position yourself so that the back of your neck and the small of your back are on top of the surface. Tuck your chin when not breathing and roll your head when you do breathe to minimize the amount of pressure put on your neck and shoulders. Finally, avoid lifting your head out of the water; this will put a lot of extra pressure on your neck and spine and can actually cause you to sink if it’s done too often.
Start your strokes with a strong and efficient arm pull. Once your hand reaches about midway down the body, transition from pulling to pushing water out and up (a process called “backsweep”) so that you can continue moving forward with maximum efficiency. Then, as your hand approaches the bottom of the thigh, rotate it so that your pinky leads the recovery. This will help your arm exit the water quickly and will prevent you from creating drag by dragging your fingertips along the bottom of the pool.
As you finish your stroke, remember to float and to be careful not to kick or move too much during the recovery phase. It’s also important to keep your eyes down and focus on the bottom of the pool. Floating in the water can be very calming and can help you relax into a nice and comfortable swimming rhythm. Finally, make sure to use the designated restroom facilities before and after your swim to prevent waterborne illness.