Swimming is more than just a hobby or a form of exercise. It’s a skill that challenges the body and the mind, promoting agility, endurance, and coordination. For those who are interested in enhancing their swimming capabilities, we have compiled a number of techniques that can help you refine your swim training regime. We will explore various drills and techniques that can help improve your freestyle stroke, arm and leg positioning, as well as your overall technique in the water.
Freestyle swimming is among the most common strokes and mastering it can greatly improve your overall performance. The key elements while focusing on the freestyle stroke include body rotation, arm action, kicking technique, and head position.
Let’s start with body rotation. In freestyle, your body should rotate along an axis that runs from your head to your feet. This rotation helps propel you forward and allows for efficient arm recovery. Drills such as the "6-kick switch" can help improve your body rotation. Start by lying on your side in the water with one arm extended and the other resting along your body. Kick six times, then rotate your body to the other side and switch arms.
Moving on to arm action, it’s crucial to emphasize on the recovery part of your stroke. As one arm pulls through the water, the other should be recovering above it. This is where the elbow leads the recovery with the hand trailing below it. To work on this, practice the "fingertip drag" drill where you literally drag your fingertips along the surface of the water during recovery.
The kick in freestyle swimming is constant and serves to help maintain body position and forward momentum. To improve your kick, try the "kick on side" drill where you kick continuously while lying on your side, with one arm extended and your head looking down.
Head position is integral to maintaining an efficient body position in the water. Aim to keep your head in a neutral position, looking straight down, with a small part of the back of your head out of the water. Practicing the "balance drill" will help you in maintaining a proper head position. It involves floating on the water’s surface while keeping your body straight and aligned.
Your arms are the primary source of propulsion in swimming. Therefore, perfecting your arm technique is crucial to enhancing your swimming speed and efficiency. The primary areas to focus on include your hand entry, catch, pull, and recovery.
Hand entry refers to how your hand enters the water at the beginning of each stroke. Ideally, your hand should enter the water fingers first, slightly ahead of your head. The "hand lead side balance" drill is a practical way to perfect your hand entry. It involves swimming on your side with your lead (bottom) arm extended in front of your head.
The catch phase of your stroke involves bending your elbow and starting to pull your hand towards your body. "Sculling" drills help improve the catch by improving your feel for the water. These involve moving your hands in a figure-eight pattern, propelling yourself forward.
The pull phase is where most of the propulsion in your stroke comes from. The "dog paddle" drill, where you swim with your arms staying underwater for the entire stroke, can help you perfect this part of your arm technique.
Lastly, your arm recovery should be relaxed and efficient, with your elbow leading and your hand trailing. Practicing the "zipper drill", where you imagine zipping up a jacket as you recover your arm, can help improve this part of your stroke.
The kick may seem like a small part of swimming, however, it plays a pivotal role in maintaining body position, balance, and forward momentum. There are two main types of kicks in swimming, the flutter kick and the dolphin kick.
The flutter kick is used in freestyle and backstroke. It is a simple and continuous kick with little knee bend. Drills like the "flutter kick on back" and "flutter kick with a board" can help improve your flutter kick technique.
The dolphin kick is used in butterfly and is more complex. It involves an undulating motion of the body and a whip-like kick. The "vertical dolphin kick" and "dolphin kick on your back" drills can help you improve your dolphin kick.
Maintaining a high and horizontal position in the water is crucial to swimming efficiently. This involves keeping your head, hips, and feet close to the water’s surface, which reduces drag and makes your swimming more efficient.
Drills like the "streamline glide" and "balance drill" can help improve your body position. The streamline glide involves pushing off the wall in a streamlined position and gliding as far as you can. The balance drill involves floating on the surface of the water and maintaining a straight and horizontal position.
Swimming is a skill that can be improved with practice, dedication, and the right training techniques. Incorporating drills into your swim training can break down different parts of your technique and help you focus on improving each one.
Interval training is a great way to improve your swimming endurance and speed. This involves swimming a set distance or time, resting for a short period, and then repeating. This type of training can help you swim faster and for longer periods of time.
Using equipment like kickboards, pull buoys, and paddles can also help you improve your swimming. Kickboards and pull buoys can help you isolate and work on your kick or pull, while paddles can help you improve your arm technique and strength.
Remember, it’s not about how much you do, but about how well you do it. Focus on mastering each component of your stroke and your overall swimming technique will improve.
Open water swimming is significantly different from pool swimming. There are many elements, like waves, currents, and even wildlife, that you won’t encounter in a pool. Hence, preparing for open water swimming requires special drills that help you acclimatize to these conditions.
Sighting drills are crucial for open water swimming. Unlike in a pool where you have lane lines and a wall to guide you, in open water you need to know where you are headed. Sighting drills help you practice lifting your head to spot landmarks or buoys without disrupting your stroke. The "alligator eyes" is one drill where you need to look forward by lifting just the goggles above the waterline as if you were an alligator peeking above the surface.
Next are the breathing drills. In open water swimming, you might need to breathe on one side due to waves or wind. Bilateral breathing drills, where you practice breathing on both sides, can help you prepare for this. The "3-3-3" drill is one of the freestyle drills, where you alternate breathing every three strokes for three lengths.
For open water swimmers, it’s important to practice swimming in a straight line without lane lines. The "lane line follow" drill is useful for this. Start swimming following a lane line, then close your eyes and continue swimming. Open your eyes after a few strokes and see if you’re still on course.
Acclimatizing to cold water is also vital for open water swimming. Start swimming in colder water gradually and increase your time in cold water over days or weeks. The "cold water plunge" drill, where you simply get into cold water and stay as long as you can, will help you adjust to low temperatures.
Learning how to swim efficiently is not about how fast you can swim or how many laps you can complete. It’s about mastering the right techniques that will allow you to swim with ease and efficiency. These include correct body position, mastering the freestyle stroke, and performing the right swimming drills.
Swimming drills are not just about improving your freestyle swimming, they also help you get accustomed to open water conditions. It’s about understanding how your body moves through the water, developing a high elbow catch phase, practicing proper head position, and getting the breathing technique right.
Improvement doesn’t come overnight. It takes time, patience, and a lot of practice. So, remember to enjoy the journey. Let the water be your playground, and be open to learning from every swim. Don’t rush the process. Allow yourself to gradually improve and see how you start swimming more efficiently and effortlessly.
Invest in good swimming gear like a pull buoy, paddles and kickboards. These can assist you in improving specific aspects of your stroke technique. Moreover, don’t forget to incorporate freestyle drills and recovery phases in your training plan.
Swimming is a wonderful skill to have. Whether you do it for exercise, for fun, or for competition, focusing on technique will help you enjoy it more and reap more benefits from it. So as you dive into the water next time, keep in mind the lessons you’ve learned, and make every stroke count.