Whether you are a novice swimmer or seasoned competitor, the sport offers a unique community of friendly and supportive people. Getting a better understanding of the rules, swimming terminology and techniques can help you feel more comfortable in the water and make a positive impact on everyone with whom you swim.
Start slowly
Swimming is a challenging exercise and requires time to build your stamina. Aim for one or two 30-minute sessions per week while gradually increasing your water-time, and resting time between sets. Work on the basics like floating, kicking and breathing to get comfortable in the water. Use a kickboard to strengthen your legs and practice the breast stroke, backstroke and freestyle as well to improve your endurance and overall speed.
Take a deep breath before you enter the water. Exhaling the entire amount of air from your lungs before submerging helps to reduce the chance of drowning. It also allows you to relax more in the water. It’s important to breathe every three or four strokes and to remember to inhale underwater. During your strokes, roll from side to side to activate the larger back muscles in addition to the shoulder muscles. This can help reduce the strain on your neck and shoulders from constantly breathing up to the surface.
Be aware of lane management. The smallest change in position, whether it’s turning around a wall or moving to the far edge of your lane, can make an important difference in how easily you are able to pass other swimmers. Be mindful of your lanemates and try to anticipate when they will need to turn, leave the wall or exit the pool. It is also courteous to tap their feet (with permission, if possible) when there’s room in the lane for passing.
Using a higher elbow catch can help you swim faster and more efficiently. When you enter the water, imagine a central axis from the top of your head to the opposite end of the pool, and rotate along that axis with each stroke. The higher catch point allows you to engage your core and add power to your propulsion, while keeping your head out of the water to avoid turbulence.
When you are completing your strokes, make sure to extend your hand fully to create a good recovery. It is best to keep your thumb in and your fingers out of the water as much as possible. This will allow your hand to glide through the water, creating a powerful pull on the water and maximizing your momentum.
Swimming is a great way to stay in shape, and it’s a great way to meet new friends. However, if you are a competitive swimmer it’s also important to focus on your diet and sleep as these factors can contribute to the formation of excess lactic acid, which can slow down your performance and cause muscle fatigue. By following these simple tips, you can avoid the common pitfalls of the swimming world and make your next trip to the pool a more enjoyable experience for yourself and others.