Faster Easier Swimming Fitness Part 3: Advanced Techniques for Improved Performance

If you’re looking to improve your swimming skills and speed, you’ve come to the right place. Welcome to Part III of our series on faster and easier swimming. In the previous two articles, we covered how to get comfortable in the water and master key skills in freestyle. Now, we’ll focus on building a strong foundation through fitness.

As we mentioned earlier, fitness is the foundation of swimming. Without a strong fitness base, you won’t be able to swim faster or longer. In this article, we’ll cover various exercises and sets that will help you build endurance, power, and speed. We’ll also give you tips on how to structure your swim workouts for maximum results.

Key Takeaways

  • Building a strong fitness base is crucial for faster and easier swimming.
  • Incorporate swim-specific exercises and sets to improve your endurance, power, and speed.
  • Structuring your swim workouts properly can help you achieve your swimming goals.

Building a Strong Foundation

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When it comes to swimming, building a strong foundation is essential for faster and easier swimming. A strong foundation includes the right technique, breathing, and body position. Here are some tips to help you build a strong foundation.

Importance of Stroke Technique

The first step to building a strong foundation is to focus on your stroke technique. Proper technique helps you swim more efficiently, reducing fatigue and improving your speed. To improve your technique, you should work on your body position, arm stroke, and kick.

Your body position should be horizontal, with your hips and legs close to the surface of the water. This reduces drag and makes it easier to move through the water. Your arm stroke should be smooth and efficient, with your hands entering the water in front of your head and pulling back towards your hips. Your kick should be small and fast, with your feet just breaking the surface of the water.

Breathing and Body Position

Breathing is an important part of swimming, and it is essential to your comfort in the water. When you breathe, you should turn your head to the side, keeping your face in the water as much as possible. This helps you maintain your body position and reduces drag. You should also exhale underwater, which helps you stay relaxed and comfortable.

Your body position is also important for breathing. When you swim, you should keep your head down and your body horizontal. This makes it easier to turn your head to breathe and reduces drag. You should also try to keep your body relaxed and loose, which helps you move through the water more efficiently.

By focusing on your stroke technique, breathing, and body position, you can build a strong foundation for faster and easier swimming. With practice, you’ll become more comfortable in the water and be able to swim longer and faster.

Mastering Key Skills

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To become a faster and more efficient swimmer, it’s important to master key skills. These skills include developing your swim technique and increasing your efficiency in the water. In this section, we’ll explore two key areas: efficiency in the water and swim skill development.

Efficiency in the Water

Efficiency in the water is crucial for any swimmer looking to improve their speed and endurance. To become more efficient, you need to focus on reducing drag and increasing your propulsion. This can be achieved by using proper body positioning and maintaining a streamlined shape in the water.

One way to improve your efficiency is to work on your kick. Your kick should be small and efficient, with your feet close together and your toes pointed. This will help reduce drag and increase your speed through the water. Another way to improve your efficiency is to focus on your breathing. Proper breathing technique can help you maintain a streamlined shape and reduce drag.

Swim Skill Development

Swim skill development is another important aspect of mastering key skills in swimming. Developing your swim skills will help you become more efficient and effective in the water. Some key skills to focus on include body positioning, arm and leg movement, and breathing technique.

To develop your swim skills, it’s important to practice regularly and focus on proper technique. This can include drills to improve your body positioning and streamline, as well as exercises to strengthen your arms and legs. By developing your swim skills, you’ll be able to swim more efficiently and effectively, reducing your time and energy expenditure.

In freestyle, key skills include maintaining a proper body position, using a strong kick, and keeping your arms and legs moving in a coordinated motion. By focusing on these key skills, you’ll be able to swim faster and with less effort, improving your overall performance in the water.

Training for Endurance and Power

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To improve your swimming endurance and power, you need to implement a training program that focuses on both aspects. There are two main components to this program: endurance work and strength and conditioning.

Endurance Work

Endurance work is important to build your cardiovascular fitness and increase your lung capacity. This can be achieved through longer distance swimming at a moderate pace, interval training, and high-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.

To incorporate endurance work into your training program, you can try swimming longer distances at a moderate pace, such as 1000 meters or more. You can also try interval training, which involves swimming shorter distances at a high intensity followed by periods of rest or low-intensity exercise. For example, you can swim 200 meters at a fast pace, rest for 30 seconds, and repeat for a total of 10 sets.

Strength and Conditioning

Strength and conditioning is important to build your power and muscular endurance. This can be achieved through weight training, bodyweight exercises, and resistance training in the pool.

To incorporate strength and conditioning into your training program, you can try weight training exercises such as squats, lunges, and deadlifts. Bodyweight exercises such as push-ups, pull-ups, and planks can also be effective. In the pool, you can use resistance bands or paddles to increase the resistance of your swim strokes and build muscular endurance.

To track your progress, you can use a training platform such as MySwimPro or Swim.com. These platforms allow you to log your workouts, track your progress, and set goals for yourself. By using a training platform, you can ensure that you are making progress and reaching your goals.

By incorporating both endurance work and strength and conditioning into your training program, you can improve your swimming endurance and power. With consistent training and dedication, you can become a faster and more efficient swimmer.

Advanced Techniques for Experienced Swimmers

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As an experienced swimmer, you may be looking for ways to improve your swimming technique and swim faster. In this section, we’ll cover two advanced techniques that can help you achieve your goals: Total Immersion Swimming and High Elbow Catch and Pull.

Total Immersion Swimming

Total Immersion Swimming is a technique that focuses on efficiency and streamlining your body in the water. This technique was developed by Terry Laughlin and is used by many triathletes and swimmers to improve their swimming speed and endurance.

The Total Immersion Swimming technique emphasizes body position, balance, and rhythmic breathing. By focusing on these aspects, you can reduce drag and increase your speed in the water.

To practice this technique, you should start by focusing on your body position. Keep your head down and your body straight, with your hips and legs close to the surface of the water. This will reduce drag and make it easier to move through the water.

Next, focus on your breathing. Take deep breaths and exhale slowly and steadily. This will help you maintain a rhythm and reduce the amount of energy you use while swimming.

High Elbow Catch and Pull

The High Elbow Catch and Pull technique is used by many Olympic medalists and NCAA champions to improve their swimming speed and power. This technique focuses on using your upper body to generate more power and speed in the water.

To practice this technique, you should start by focusing on your hand position. Keep your hands close to your body and your elbows high. This will help you generate more power and speed in the water.

Next, focus on your catch and pull. As your hand enters the water, keep your elbow high and your forearm perpendicular to the surface of the water. This will help you generate more power and speed in the water.

By using these advanced techniques, you can improve your swimming speed and efficiency. Practice these techniques regularly to see the best results.

Racing Strategy and Mental Preparation

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When it comes to racing, having a solid strategy and mental preparation can make all the difference. Here are some tips to help you improve your performance on race day.

Setting and Achieving Goals

Before you even step foot in the pool, it’s important to set goals for yourself. These goals should be specific, measurable, and achievable. For example, instead of saying “I want to swim faster,” set a goal to “shave 5 seconds off my 100m freestyle time.”

Once you’ve set your goals, create a plan to achieve them. This plan should include specific workouts and drills that will help you push yourself to your threshold and improve your speed and endurance.

The Mental Aspect of Racing

Racing can be just as much of a mental game as it is a physical one. To prepare yourself mentally, try visualization exercises. Imagine yourself swimming the race, visualizing every detail from the start to the finish. This can help you feel more confident and prepared on race day.

It’s also important to stay positive and focused during the race. Don’t let negative thoughts or distractions get in the way of your performance. Instead, use positive self-talk and focus on your technique and strategy.

By setting goals, pushing yourself to your threshold, and preparing yourself mentally, you can improve your racing strategy and achieve faster and easier swimming.

Frequently Asked Questions

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What are the best techniques for improving freestyle speed?

Improving your freestyle speed requires a combination of techniques, including proper body position, arm and leg movements, and breathing. To improve your speed, focus on maintaining a streamlined body position with your head down, hips up, and legs close together. Use a high-elbow catch and pull with your arms, and use a strong, consistent kick with your legs. Additionally, practice breathing on both sides to improve your overall technique.

Is swimming underwater more effective than above water for fitness?

Swimming underwater can be an effective way to build strength and endurance, but it is important to remember that it can also be dangerous if not done properly. It is recommended to swim above water for fitness, as this allows you to maintain proper breathing and technique. However, incorporating underwater swimming into your workout routine can provide a unique challenge and help improve your overall swimming ability.

What strategies can help maintain swimming on the water’s surface?

To maintain swimming on the water’s surface, it is important to focus on proper body position and technique. Keep your head down and your hips up, and make sure your legs are close together to reduce drag. Use a strong, consistent kick with your legs to maintain your position on the surface of the water. Additionally, practice proper breathing technique to help maintain your balance and stay on the surface.

How can I perfect my breathing timing to enhance my swimming performance?

Proper breathing technique is essential for enhancing your swimming performance. To perfect your breathing timing, practice taking quick breaths to the side during your freestyle stroke. Make sure to exhale underwater and inhale quickly when your head turns to the side. Focus on maintaining a consistent breathing rhythm throughout your swim.

What exercises can prevent or manage swimmers ankle?

Swimmer’s ankle is a common injury among swimmers, and can be prevented or managed through a combination of exercises and stretches. Strengthening exercises for the ankle and foot, such as calf raises and toe curls, can help prevent injury. Additionally, stretching the ankle and foot before and after swimming can help improve flexibility and reduce the risk of injury.

How often should I swim to effectively tone my body?

Swimming is a great way to tone your body, but the frequency of your workouts will depend on your individual fitness goals. To effectively tone your body, it is recommended to swim at least three to four times per week for 30-60 minutes per session. Incorporating a variety of strokes and drills into your workouts can help target different muscle groups and improve overall tone.

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