Swimming is an excellent way to stay fit and healthy, offering a range of physical and mental health benefits. For many, it’s a leisure activity, a competitive sport, or even a life skill.
As beginners embark on their journey, they are often bombarded with countless swimming tips on techniques and styles. Amidst the noise of the more popular advice, some incredibly valuable insights often go unnoticed.
Here are six swimming tips that can give beginners an edge in the pool:
1. It’s Not Always About Distance
While many beginners believe that swimming more laps equals better training, professionals understand the value of quality over quantity. Short, high-intensity drills can sometimes be more beneficial than long, drawn-out sessions.
This approach enhances aerobic capacity and builds anaerobic strength, often proving more beneficial than merely engaging in long-distance swims.
2. Swim Tall
Did you notice that most Olympic swimming champions are tall? That’s because their height gives them a significant advantage.
Tall swimmers have an advantage due to their increased wingspan, which provides a longer stroke length, allowing them to cover more distance per stroke.
How do you swim tall? This swimming technique means maximising your body length in the water to increase efficiency. By elongating your entire body, you reduce the frontal resistance against the water, reducing drag. Here’s how:
Reach Forward
When you take a stroke, reach your arm forward as far as you can without over-rotating your elbow, shoulders or hips. This increases the distance per stroke, allowing you to move further with each arm pull.
Maintain A Tight Core
Engage your core muscles to keep your upper body straight and avoid sagging or bending at the hips. A straight, streamlined posture in the water is crucial for minimising resistance. Warm-up exercises before swimming also help with engaging your core.
3. Keep Your Head Down
Maintaining the focus and proper head position is fundamental for an efficient swimming technique.
Neutral Position
Your head should be in a neutral position, with your eyes looking down and slightly forward. This ensures that the bottom of the pool on top of your head points in the direction you’re swimming, contributing to a streamlined position.
Surface Level
The water line should be around the middle of your head (around the level of your goggles). When you need to breathe in strokes like freestyle, turn and lift your head out to the side without lifting it out of the water too much.
Body Alignment
With your head in the proper position, your hips and legs are more likely to stay near the surface, promoting an efficient, horizontal position in the water.
4. Don’t Waste Breath
Conserving breath in swimming enhances oxygen efficiency, allowing for prolonged stamina and better performance. Wasting breath disrupts rhythm, leading to quicker fatigue.
Rhythmic Breathing
Establishing a consistent breathing rhythm that synchronises with your strokes is essential. This can be breathing every two, three, or more strokes, depending on the swimmer’s comfort and the race’s intensity.
Exhale Underwater
A common mistake is holding your breath underwater. Instead, you should exhale through your nose or mouth when your face is submerged so that you’re ready to inhale quickly when you turn your head to the side.
Minimise Head Movement
When breathing, especially in the freestyle stroke, you should rotate your head minimally, just enough to catch a breath. Avoid lifting your head because it can disrupt your body line and slow you down.
5. Dryland Training Matters
One of the most overlooked swimming tips for beginners is dryland training. Different muscle groups work while you are swimming. Hence, it’s imperative to do a variety of exercises.
While water-based training is crucial for technique refinement and conditioning, non-water training can significantly enhance overall performance in the water.
For example, weightlifting and resistance training can increase muscle strength, while running or jogging can improve cardiovascular endurance. Additionally, agility can be enhanced through ladder or cone drills, which improve coordination and reaction times.
6. Recovery Is Training
Proper recovery allows the body to heal, adapt, and grow stronger, readying it for future challenges. It’s crucial to strike a balance to avoid overtraining, as it can be counterproductive.
Continuous intense training without sufficient recovery can degrade performance and increase the risk of injuries. Professionals in the field often advocate that sometimes, doing less but more efficiently is the key to progress.
Conclusion About Swimming Tips For Beginners
In the vast ocean of swimming advice, those invaluable pearls of wisdom always remain hidden from plain sight. Remembering these swimming tips can pave the way for a smoother, more enjoyable experience.
And if you’re seeking personalised guidance tailored to your needs, JustSwim Singapore is the perfect place to dive in. Offering customised lessons for swimmers ranging from beginners to advanced, we ensure that each stroke you take is a step toward mastery.
Our licenced instructors conduct swimming classes for kids, adults, and families. We also have open-water swimming lessons for those who want to swim confidently and safely in the ocean.
Ready to make a splash? Sign up for a trial class!
Frequently Asked Questions About Swimming Tips For Beginners
How To Choose The Right Swimwear And Swimming Gear?
This is one of the crucial swimming tips: selecting appropriate swimming gear. Investing in quality equipment tailored to your needs can significantly impact your swimming experience.
You must prioritise fit and comfort, ensuring the design suits your specific activity (e.g., competitive racing vs. recreational swimming). Opt for durable, chlorine-resistant materials that provide adequate UV protection.
What Are The Benefits Of Joining A Swim Class?
Joining a swim class provides you with expert coaching, structured training programs, and access to top-notch facilities, leading to improved technique, performance, and mental toughness.
It offers opportunities for competition experience and peer support while fostering physical fitness and essential life skills. Additionally, it helps swimmers set and achieve specific goals, enhancing their overall competitiveness in the sport.
How Often Should I Swim When Starting?
For beginners, swimming 2-3 times a week allows consistent practice while providing ample recovery time. As you build stamina and confidence, you can gradually increase frequency and duration. Always listen to your body to avoid overtraining.
Can I Eat Right Before Swimming?
It’s advisable to wait at least 30 minutes to an hour after a light snack and 2-3 hours after a larger meal before swimming. This ensures proper digestion and reduces the risk of cramping or discomfort during your swim.
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