If you’re a swimmer and want to get the best times and the best workouts, you’ll want to try these swim workout tips.
For an all-body workout that will improve your times, do more than just the freestyle stroke during your workout. Make sure you include the breaststroke, freestyle, and kick-boarding, at the very least.
Start out practicing freestyle, reaching as far forward as possible with each stroke, gliding for a few seconds before pulling down through the stroke. Make each pull through the water strong and powerful, being sure to push the water behind you, not out to the sides or across your body. Make sure your kicks are strong and coming from the hip, and that your knees are only slightly bent. Try to glide across the top of the water, not thrash at the water. The smoother and stronger the moves, the better the times.
Use paddles to add resistance and build muscles, trying to get across the pool with as few breaths as possible. Then try a couple lengths with your hands balled up into fists (and the paddles off, obviously). Then, resume your normal freestyle stroke, noting how different it feels. You’ll be much more aware of the power of your hands and will find you’re much faster.
Work out until you've worn out those shoulders (but not so long that you risk injury), and then switch to using a kickboard. Take this time to stretch out your shoulders as you rest on the kickboard, propelling yourself through the water with strong, powerful, lengthy kicks with straight legs. Extend each kick deep into the water, challenging yourself to use all the muscles you can. Use the kickboard until you feel the burn. Then switch to the breaststroke kick, still resting your upper body on the board, working your inner and outer leg muscles.
Finish off with a few more laps of freestyle, using your body only, with no props. Try to make these your best laps yet.
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