Swimming is a life-saving skill that everyone should know, but it’s also an exciting sport that offers endless opportunities for adventure. With more than 70 per cent of the Earth covered by water, there is no shortage of places to go swimming and explore the underwater world. The most important thing to remember is that you should always swim safely and be aware of your surroundings in the water.
Having strong, well-developed muscles is the foundation of any good swimmer, but it’s just as important to understand how to properly warm up, stretch and perform drills in order to avoid injury. Injuries are the most common cause of swimming-related illness and pain, and they’re often caused by improper technique, overexertion and poor conditioning.
It’s best to practice these exercises in a shallow area of the pool where you can easily touch bottom, and to work with a coach or swim team member who can give you tips on technique and drills. It’s also crucial to avoid overtraining or training too hard, as this can lead to injuries like shoulder pain and elbow pain (tendonitis).
As with any form of exercise, it’s important to be careful when entering the pool. Check carefully to make sure there is no one approaching or that you have clear water for entry, and be sure to exit the pool when it’s safe to do so. It’s also a good idea to wear a fitted, comfortable, non-chlorine chlorine-resistant suit to help protect your skin from the harsh chemicals found in many pools.
One of the most important aspects of swimming is keeping your head high in the water, which helps reduce drag and allows you to breathe without using too much energy. Keeping your head in this position requires some practice, but it can be beneficial for any type of swimming.
A great way to improve your freestyle stroke is to focus on the catch, or the part of your arm that enters the water. When your hand hits the water, try to enter pinky-first in order to make the most efficient catch possible. When you pull your arm back, rotate it so that your pinky is leading the recovery and your thumb is at the surface of the water.
When you’re kicking, the most important aspect is to kick efficiently and effectively, and to minimize drag. Achieving this requires a narrow body position, which can be achieved by keeping your arms close to your body and using short, fast flutter kicks.
Developing your freestyle and breaststroke skills is a great way to get more out of your time in the pool, and it can be fun and challenging to see how far you can go with these simple techniques. Remember to keep your chin above the water’s surface while you swim, and breathe every three or four strokes. Breathing on alternate sides can also help reduce the strain on your neck and shoulders, especially as you build endurance.