Essential Swimming Technique Tips: Master Proper Form, Breathing, Drills and More

Benefits of Swimming for Exercise

Swimming is one of the best exercises you can do for full-body fitness. Here are some of the top benefits of swimming regularly:

• Low-impact cardio workout that is easy on joints
• Works all major muscle groups in arms, legs, core
• Provides resistance to build strength without weights
• Increases endurance and cardiovascular fitness
• Helps maintain healthy weight and body composition
• Improves flexibility and range of motion
• Reduces stress and promotes mental well-being

Swimming engages nearly all the major muscle groups in a low-impact manner, making it an efficient total-body workout. The water provides natural resistance for strength training while supporting the body to reduce strain on the joints, spine, and bones.

Tips for Proper Swimming Technique

Practicing good form in the pool optimizes the benefits of swimming. Here are some key technique tips:

• Keep body straight, long and streamlined
• Engage core muscles and keep head aligned with spine
• Rotate from trunk, not just shoulders and arms
• Find proper hand entry point to avoid slap
• Blow bubbles to exhale underwater
• Relax jaw, fingers, ankles to reduce drag
• Increase stroke length rather than rate
• Maintain bilateral breathing pattern
• Kick from the hip, keep ankles flexible

Focus on rotating the body with each stroke rather than relying solely on arms and shoulders. Kick from the hip while pointing toes to be more hydrodynamic through the water.

Drills to Improve Swimming Technique

Some drills that can refine stroke technique include:

• One-arm swimming - Isolates pulling pattern and balance
• Fingertip drag - Promotes proper hand entry and "high elbow" pull
• Catch-up stroke - Times hand entry and smooth movements
• Side kicking - Focuses on strength and stability of kick
• Head-up freestyle - Reinforces proper body position/rotation

It’s beneficial to break the stroke down into individual components and drill them separately. This builds proper muscle memory so strokes flow together effortlessly during regular swimming.

How to Breathe Properly When Swimming

Mastering proper breathing technique is essential for swimming efficiently and avoiding fatigue:

• Blow bubbles underwater by exhaling slowly through mouth and nose
• Inhale quickly through mouth when turning head to breathe
• Keep one eye in the water when breathing to stay level
• Breathe bilaterally, turning to each side for every 2-3 strokes
• Time breathing with body roll during strokes
• Avoid holding breath and breathe gently, not gasping

Practice exhaling slowly in the water and avoiding holding breath. Time inhalations with the body roll to keep momentum going. Breathe to the side every few strokes to keep oxygen levels up.

How to Improve Leg Kick when Swimming

Having an efficient leg kick improves propulsion in the water and helps balance the stroke. Tips for better kicking technique include:

• Kick from the hip, not just lower leg
• Point toes to be streamlined through the water
• Keep ankles flexible and floppy, avoid stiffness
• Use short, compact kicks rather than large flutter kicks
• Kick fast enough to create propulsion, but not exhausting
• Emphasize downbeat rather than upbeat of kick
• Engage core and glutes for stability and power

Activate the hips, core, and glutes to drive the kick. Softer ankles act like fins for fluid movement. Kicking fast from the hips gives propulsion without overexertion.

Common Swimming Mistakes to Avoid

Some common mistakes to be aware of when swimming include:

• Overusing arms without engaging the body
• Not extending stroke length fully
• Lifting head too high when breathing
• Flutter kicking violently without control
• Not exhaling fully underwater
• Poor body position or dangling legs/head
• Tensing up shoulders and legs
• Overtraining specific strokes until exhaustion

Focus on keeping the head, hips, and ankles aligned, relax the muscles, use the trunk, exhale fully and avoid over-kicking. Filming your stroke can help identify issues.

Drills for Perfecting Stroke Technique

Some beneficial swimming drills for improving technique include:

• Fist swimming - Enhances proper forearm pull and catch
• Head-up freestyle - Focuses on optimal body position
• Elementary backstroke - Isolates leg kick
• Sculling - Teaches efficient hand movements
• Fingertip drag - Promotes proper catch and pull
• Single-arm swimming - Builds symmetry and balance

Regularly incorporating technique drills builds muscle memory for efficient stroke mechanics. They break down the components for focused practice.

How to Do Flip Turns

Flip turns allow swimmers to change direction faster. Follow these steps:

1. Approach wall with increased speed at finish of lap
2. Somersault forward when reaching the wall
3. Push off wall powerfully with both feet
4. Tuck chin to chest and clasp hands together
5. Perform dolphin kick for speed as rise to surface
6. Breakout into stroke after completing kick

The key is carrying speed into the flip, getting a strong wall pushoff, streamlining the body off the wall, and timing the breakout stroke.

Purposes of Common Swim Fins

Swim fins serve different purposes depending on their design:

• Short blade fins - Improve ankle flexibility and kick speed
• Long blade fins - Build leg strength and simulate resistance
• Monofins - Enhance technique by isolating dolphin kick
• Paddles fins - Increase drag for resistance training
• Zoomers fins - Maximize speed with responsive snap-down motion

Test different types of fins to target your goals, whether building kick strength, improving flexibility, honing technique or increasing speed.

Treading Water Technique Tips

Here are some pointers for efficiently treading water:

• Use eggbeater kick with alternating circular leg motions
• Maintain upright posture with head above water
• Flutter kick gently to keep afloat if needed
• Pump arms up and down from shoulders
• Relax wrists and ankles to reduce drag
• Take deep rhythmic belly breaths to stay calm

The eggbeater kick engages core muscles to stay upright and afloat. Arm motions generate lift, while leg kicks provide stability. Staying relaxed preserves energy.

Choosing the Proper Swimsuit

Consider these key factors when selecting a swimsuit:

• Fit - Snug enough not to cause drag but allows free movement
• Fabric - Stretchy, quick-drying material like spandex/nylon
• Coverage - Moderate for lap swimming, more for recreational swimming
• Design - Racerback style offers free shoulder movement
• Durability - Reputable brand with chlorine-resistant fabric
• Comfort - Soft, smooth seams that don't chafe or irritate

Finding a swimsuit with the right combination of coverage, durability, stretch and comfort enhances performance and enjoyment in the pool.

Open Water vs. Lap Swimming Techniques

Some key differences between open water and lap swimming include:

• Sighting to avoid obstacles in open water vs swimming straight in lap lanes
• More irregular stroke pacing and breathing in open water
• Drafting off other swimmers in open water
• Flip turns only used in lap pools
• Greater need for endurance in open water distance events
• Tactical racing techniques used in open water competition

Both require efficient technique, but open water swimming involves added skills like navigation, wave management, drafting strategies and fatigue resistance.

Tips for Swimming in the Ocean

Key tips for swimming safely in the ocean include:

• Swim near a lifeguard at a supervised beach
• Pay attention to wave conditions and tide changes
• Swim parallel to shore rather than directly out
• Always swim with a partner
• Learn proper breathing techniques to avoid swallowing water
• Wear brightly colored swim cap for visibility
• Stop swimming if feeling cold, tired or breathless

Know your limits, stay close to shore, be attentive and only swim in areas designated safe for recreational swimming to enjoy the ocean safely.

The Bottom Line

With proper technique, breathing, drills, equipment and preparation, swimming can provide an extremely effective and low-impact workout. Apply these tips to maximize your time in the pool, refine your swimming stroke and achieve your fitness goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.