Swimming is a popular recreational activity, an effective form of exercise and a recognized sport at the Olympics. It is also a means of locomotion for some animals, such as geese and ducks. Standard human swimming involves certain techniques that deploy the body’s muscles to move through water at a rapid pace with minimal effort, providing a great deal of aerobic and anaerobic conditioning. Swimming can be a challenging endeavor, particularly for beginner and intermediate swimmers, but there are a few key points that can significantly improve your speed and endurance.
Proper stroke technique is essential for reducing drag and increasing speed, as is a powerful kick. For beginners, it is often helpful to start with the front crawl, a form of freestyle in which the legs perform a dolphin-like kick and the arms push into the water at the same time to propel the body forward. Then, once you have mastered this stroke, work on improving your speed with the backstroke, breaststroke or butterfly.
The most important step in becoming a faster swimmer is to reduce your drag, which requires that you move in a fluid and wave-like manner. If you are kicking too hard or moving your arms side to side, you will expend a lot of energy with little propulsion, which will drain you quickly. Conversely, if you are moving too slowly, you will tire more easily and lose speed with each lap.
For many beginner and intermediate swimmers, a large portion of their swim training is spent working on improving the power and efficiency of their kick. It is crucial to develop a strong kick, because this will not only provide you with more momentum in the water, but it will also protect your legs from overworking and prevent your thighs from chaffing.
Another key point to consider when attempting to improve your swimming is the position and movement of your head. Most swimming instructors and parents teach the arm movements for this stroke by using silly images, such as “arms to your elbows like a monkey, arms to the sides of your head like an airplane.” It is important to learn how to keep your head in a neutral position in the water, which will allow you to generate more momentum and move faster.
Finally, don’t forget to track your progress and set attainable goals. This will give you confidence that your efforts are paying off, as well as a sense of accomplishment when you achieve your goal. It is also a good idea to communicate any special needs or health considerations to your coach, such as if you have any physical limitations, heart conditions, allergies or other concerns. Then, your coach can make sure to take these into consideration when creating a customized training program for you. Investing in proper gear, such as fitted goggles and a durable swim cap, is also an excellent way to improve your speed in the pool. Cloth hats and baggy shorts are major drag-inducing culprits, so upgrading your equipment can dramatically boost your performance.