It will take your body some time to form the rhythms between your stroke and breathe. [2] X Research source While you are first starting, commit yourself to swim at least 10 minutes three to five times a week. Then slowly push on to thirty minutes or more.
Warmup - 15 mins, typically 200m freestyle then more easy swims, done at strength pace (focusing on applying constant strong pressure on each movement). Kick or Pull - 15 mins. It’s a great way to loosen up muscles and to start to warm up the legs or warm and get into a rhythm. Hypoxic - 5 mins, usually done before or after the main set, hypoxic describes the holding of breath under duress or exercise. Do sprints while only taking 1 or 2 breaths per length, or butterfly kick underwater to halfway and then butterfly (breathing every 3 strokes) for the rest of the length. Don’t do hypoxic training for very long if you expect to be doing a main set afterwards. Main Set - 35 mins A short amount of lengths done at high intensity on fast times or lower intensity but lots of laps without rest. A good example is 5 x 50m freestyle on 40 seconds with a target of 30. Warmdown - Very important, warmdown gives swimmers a chance to recover and stretch out their muscles. You should be aiming to have a good DPS (distance per stroke; doing as little strokes per lap, should be doing 12-16 in a 25m pool).
A lot of swimmers have this problem of not exhaling underwater. Make sure you exhale a bit when submerging back underwater to maintain breathing and prevent your nose from filling up with water. Never tilt your head upwards when you need to take a breath. Always tilt your head to the side. In Freestyle, keep one goggle in the water and one goggle out. This helps to make sure that you don’t over-turn your head. Try to breath every three or five strokes, to make sure you breath on both sides of your body. Don’t hold your breath.
Make sure to always do a pullout. Pullouts give you a headstart and and are very important for your breaststroke being strong and fast. Your arms shouldn’t actually push water behind you, but instead you should focus on shaping an upside-down-heart with your hands. Bring your hands together as you extend them forward. Use your elbows, not your arms, to push your hands forward.
Don’t look up before doing the flip. The wall will always be there as long as you look for the “big T” at the bottom of the pool. [3] X Research source This maneuver can be a challenge and it is recommend to have someone to show you first-hand how to do this. To go faster, do a couple of dolphin kicks underwater in streamline position. Try to get past the flags above the pool if you can.
Use a buoy for increased tension.
You may use a kickboard that you can purchase or borrow from pool or gym. Simply hold onto the kickboard and kick any kick you want. There are many different positions for your arms. Find whatever you like better. You can also put your arms in a streamline and kick on your back.
Use a pull buoy that you can buy or borrow from your pool, gym, club, etc. Put the buoy between you ankles or thighs, which ever you prefer, and pull. Remember not to kick because it will make the pulling less effective.
Position yourself like you are about to do a push-up. Ground your arms slightly wider than your shoulders length. Use your toes to hold your feet and squeeze your glutes (your butt), to stabilize your body. Align your head to be in line with your back. Focus looking down at a single spot on the floor. Hold this position for about twenty seconds. You want to make sure that your legs aren’t holding any of the pressure. Practice this at intervals that are comfortable to you. [7] X Research source
10-15 reps of push-up 20-30 reps of crunches 5-10 reps of pull ups 10-15 reps of goblet squats Rest for a minute and repeat
The bird dog position. Get on your hands and knees, and hold your spine as flat as possible. Then extend your left arm and right leg out away from your body. Do not raise your limbs over your spine, but rather keep them on level with your back. Hold this position for three-four seconds and then switch limbs. V-Sits. Start in a seated position and raise your legs to a 45 degree angle. Extend your arms out to your knees and hold this position for 10-30 seconds. Scissor crunches. Lie on your back and extend your legs flat on the ground. Keep your hands down by your side. Raise your right leg straight up towards the ceiling and lift your left leg about three to four inches off the ground. Take your left arm and extend it to meet your right foot up by the ceiling. Hold this pose for about 10-30 seconds and then switch limbs. [9] X Research source
Your local gym or health club might also offer something similar, and could be a better alternative.
Having a friend who is willing to commit to a swim routine with you is an extra bonus and a good friend.
