Swimmers move their bodies through water, a moderately viscous fluid that’s either still (as in a swimming pool) or turbulent (as in the ocean). In either case, a person must balance the forces of buoyancy and gravity to stay afloat. They must also coordinate their arm strokes and body rotation with kicking to create propulsion. Getting comfortable in the water and learning these skills requires practice and patience.
It’s best to work with a coach or trained swim instructor to learn these skills and develop the proper technique. A professional can evaluate and identify any issues that may lead to injury and ensure that swimmers are working within their capabilities, so they don’t get injured or overtrain.
Swimmer etiquette is important to avoid collisions and maintain safe distances from other swimmers, whether at a recreational swimming pool or at a swim meet. The rules can vary from facility to facility and program to program, but many are based on common sense and respect for other swimmers.
In competitive swimming, tenths and even hundredths of a second matter. This is why swimmers need to focus on perfecting their technique and improving their overall efficiency, not just their speed or endurance.
A key to improved efficiency is integrating the hips into the rotation of the upper and lower body during the freestyle stroke. Many novice swimmers ignore this aspect of the freestyle stroke, and they tend to rely on their arms to power themselves through the water. This can lead to overuse of the shoulder and elbow muscles, which are more prone to injury than the quads or calf muscles.
The other way to improve your freestyle is to work on a proper entry and exit. A common mistake is entering the water from the wrong side of the pool and then having to turn around, which can cause a lot of extra work that drains the energy from your legs. The best way to prevent this is to enter the water feet first from a seated position, making sure there are no other swimmers nearby.
If you’re swimming in a crowded pool, be sure to follow the proper lane management rules. This is especially true if you’re at a competition. Observe the flags and markings on the wall to make sure you aren’t swimming too close to other swimmers. This will help you avoid running into them or hitting your head on the lane line.
Another great tip is to wear a pull buoy when swimming. These little foam devices, placed between your thighs while you swim, help eliminate the buoyancy of your kick and let you focus on your arm stroke and coordination without having to worry about keeping your head above water. They’re great for beginners and can be used by experienced swimmers too! If you’re not quite ready to invest in one, try placing a towel between your thighs while swimming. This will give you the feel of a pull buoy and allow you to practice proper form without having to buy one.