Swimming is a wonderful cardiovascular exercise that engages the muscles of multiple systems and provides many health benefits. For some people, it’s also a relaxing form of exercise that helps elevate mood and reduce stress. But, as with any other physical activity, it takes practice and focus to improve one’s ability. It’s not uncommon for swimmers to get stuck in a rut and fall into bad habits that can make them feel like they’re sinking fast. It can be difficult to unlearn these bad habits, but with some dedication and focus, anyone can become a better swimmer.
During the pull phase of a freestyle stroke, too many swimmers drop their elbow too low. This puts the hand in a poor position to catch the water and creates drag that slows down the stroke. Keep the elbow high to avoid this problem and recruit more powerful back muscles to boost your speed.
Another common mistake is to over-rotate the shoulders during the recovery phase of the arm stroke. This can cause the head to move too far down in the water, which makes it more difficult to breathe. The best way to improve this is to practice on land, by bending forward at the waist and going through the five stages of the arm stroke: entry, downsweep, insweep, backsweep and release. This will help you get the timing of the arm stroke and body rotation right, so your mouth is always clear of the water for breathing.
The catch-up phase is an important part of a stroke and often overlooked. The mistake is to push the leading arm through the water without letting the recovering arm catch up. The result is a choppy stroke that can slow you down. This is easily fixed by incorporating a drill called “streamline.”
When you’re doing the breaststroke, start on your stomach and stretch your legs out. Kick in a flutter pattern and move the arms in a windmill motion. As you get faster, increase the speed of the flutter kick and decrease the frequency of the windmill motion.
It’s also important to practice a strong, controlled push-off at the wall. For some, this may be the hardest part of the stroke, but it’s critical for maximizing your velocity. The goal is to get as close to the wall as possible while minimizing the amount of water that gets between you and the wall. This is the best way to ensure that you’re able to get the most out of your workout and maximize your swimming potential.