Swimming is a low-impact aerobic activity, which allows you to strengthen important muscle groups, such as shoulders, back, legs, hips, abdominals and buttocks. However, to feel comfortable in the water it is necessary to practice a lot, because swimming requires special movements and works muscles that are not used often on the ground. With the right knowledge, exercise and a positive attitude you can get great results from your workouts.
Steps
Method 1 of 4: Training in the water
Step 1. Develop a training program
You don't have to go into the tub every day, but at least three times a week. Decide what times are best for you. Some benefit from a swim before going to work, while others prefer to go to the pool after they leave the office. Organize your workouts compatibly with your schedule.
It takes your body time to find the right rhythm between strokes and breaths. At the start of the program, commit to swimming at least 10 minutes three to five times a week. The goal is to reach 30 or more minutes in the tub
Step 2. Plan your swimming sessions to get into the best shape
A 2 hour session can be divided as follows:
- Warm-up: 15 minutes, usually 200 meters mixed, then 200 meters for each style, at a fast pace (focus on applying constant pressure with each stroke).
- Kicks: 15 minutes. A great exercise for loosening muscles, warming up the legs and getting into the right rhythm.
- Hypoxic training: 5 minutes, usually before or after the main exercise. Hold your breath with effort. Take shots breathing only once or twice per tank, or get the dolphin kick underwater halfway up the pool and continue dolphin-like (breathing once every three strokes). Don't do hypoxic training for too long if you have yet to complete the main exercise.
- Main exercise: 35 minutes. Many consecutive laps without stopping. A good example are 10 pools of 25 meters in 40 seconds each.
- Cool-down: This is a very important phase of training, which gives your muscles a chance to recover and stretch. You should aim to cover a good distance with each stroke, minimizing the number of strokes per lap (12-16 in a 25m pool).
Step 3. Work on your breathing
Focus on both the inhale and the exhale. When you're not breathing, don't move your head. By keeping your head still you will swim more efficiently. Just tilt it to breathe.
- Many swimmers have the problem of not expelling air under water. Make sure you breathe out some of the oxygen when your head is submerged to continue breathing and prevent your nose from filling with water.
- Never tilt your head up when you need to breathe. Always do it sideways.
- When you swim freestyle and get some fresh air, keep one eye out of the water and one in the water - it helps you avoid turning your head too much.
- Try to breathe every 3 or 5 strokes, to make sure you breathe on both sides of your body.
- Do not hold your breath.
Step 4. Develop the backstroke style
The back is often one of the most difficult styles to master. It requires strong muscles in the back and shoulders. The secret to smooth backstroke swimming is in the hips. Try a simple back kick exercise with your back suspended in the water and one arm raised in the air. Switch arms after a bath, then finish the exercise with a normal back bath.
Step 5. Improve your breaststroke style
The breaststroke relies on the synchrony of kick and stroke. You won't be able to perform this style smoothly in a few days. Moving harder or trying to pull back more water can be counterproductive.
- Always make sure to give yourself a good push against the edge of the pool, so that you have a flying start and be able to make powerful and fast strokes.
- Don't use your arms to push the water behind you, but rather focus on forming an inverted heart with your hands.
- Join your hands as you bring them forward. Use your elbows, not your arms, to push your hands forward.
Step 6. Practice only one swimming style per session
By dedicating a full day of training to just one style, you will improve faster. You could even practice just one style for a whole week, then change after seven days.
Step 7. Learn to make the turn
This is a challenging move that allows you to complete laps faster. Look for the large T at the end of each lane line at the bottom of the pool. When you head over the T, bring your chin to your chest as you complete the last stroke. Follow up with a dolphin kick to give yourself the final push.
- Don't look up before the turn. If you take the T at the bottom of the pool as a reference, the wall will always be where you expect it.
- This movement is quite challenging and it is advisable to learn it by watching a more experienced swimmer perform it.
- To increase speed, give the dolphin a couple of kicks underwater in a hydrodynamic position. If possible, try to get past the flags above the pool.
Method 2 of 4: Practice the Basic Swimming Exercises
Step 1. Train with exercises
You can become a more skilled swimmer by improving your technique. By integrating some exercises into your training, you will strengthen your muscles and learn the movements of the various swimming styles.
Step 2. Practice swimming with one arm
Complete the one-armed laps. This will help you achieve a symmetrical and balanced stroke. Keep a tablet if you are having trouble walking straight. Perform a steady, compact kick throughout the exercise.
Step 3. Do the side kick exercise
Keep one arm out in front of you as you tilt your body sideways, with one side facing the bottom of the pool. Focus on maintaining a steady kick. Keep your head underwater and twist it to the side just to breathe. After each bath, alternate your arms.
Step 4. Try the Tarzan exercise
Swim as you normally would, but keep your head above the water, facing forward. This workout strengthens the kick, neck and back muscles. Do it only for short distances.
Step 5. Try stationary exercises in the water
There are a lot of exercises you can do in the pool without completing laps. In some cases, you will find equipment in your pool designed to be used in the water, such as webbed gloves, oars or floats.
Step 6. Try the jump and lunge exercise
Keep your legs apart and your back straight. Raise your knees to the surface, then bring them back down. When your knees are on the surface, lower your arms, then bring them back out of the water as you bring your knees down.
Step 7. Try the high knee run
Keep your legs apart and start moving them up and down in the water, alternating them. Imagine doing a skip or pressing grapes. Extend your arms away from you and fold them towards the bottom of the pool. As you move your legs, do the same with your arms.
Step 8. Try the scissor exercise
Keep one leg in front of the other in a lunge position and bend your knees 90 degrees. Extend your arms on the surface of the water, then bring them back close to your body.
Use a float to make the exercise more challenging
Step 9. Work on the kick
- You can use a tablet, which you can buy or rent directly at the pool.
- Hold the board and try your favorite kick style. You can position your arms in many different ways. Find the exercise you prefer.
- You can also keep your arms in a straight line to your body and try the kick by floating on your back.
Step 10. Work on your stroke
- Use a leg float, which you can buy or rent directly at the pool.
- Hold the float between your ankles or thighs and use your arms to swim.
- Remember not to use your legs, or you will make the arm workout less effective.
Step 11. Try the finger drag exercise for freestyle
Instead of lifting your hand out of the water, drag your fingers along the surface.
Method 3 of 4: Workout Outside the Pool
Step 1. Warm up before entering the water
If you really want to be a good swimmer, you should warm up outside the pool (for no more than 30 minutes) before swimming. Do back-thigh stretches, planks, sprints, push-ups, sit-ups, burpees, and axis burpees (a burpee where you finish the movement in a straight line with your body).
Step 2. Strengthen the kick
Out of the water, you still have the opportunity to improve your swimming style and build muscles. Practicing your kick is a great core workout. Lie on your back and join your hands under your buttocks. Raise your legs slightly, then begin moving them up and down alternately. Continue for 30 seconds, then rest and repeat.
Step 3. Improve your planks
They are very effective bodyweight exercises, which strengthen the upper body as well as the lower body, as well as the shoulders, arms and buttocks. This is a great workout to do out of the water. Try these steps to perfect your planks:
- Get into the push-up position. Spread your arms slightly beyond your shoulders.
- Keep your feet straight by leaning on your toes and contract your buttocks to stabilize your body.
- Align your head with your back. Focus your gaze on a specific point on the floor.
- Hold the position for 20 seconds. Make sure your legs aren't taking any pressure. Repeat the exercise when you feel ready.
Step 4. Do bodyweight exercises
You don't need to go to the gym every time you want to work out. Plan a training session of around 20 minutes by trying some of these exercises:
- 10-15 pushups.
- 20-30 abs.
- 5-10 pull-ups.
- 10-15 squats with a weight held close to the chest.
- Rest for a minute and repeat.
Step 5. Strengthen your core
It is the most important muscle group and helps you perform almost all body movements. To become a skilled swimmer you need to have a very powerful core. Try some of these exercises:
- Dog-bird position. Get on all fours and keep your back straight. Extend your left arm and right leg. Do not lift the limbs beyond the spine, but keep them aligned with the back. Hold the position for 3-4 seconds, then reverse the limbs.
- V-seating. Begin in a seated position and raise your legs to 45 degrees. Extend your arms on your knees and hold the position for 10-30 seconds.
- Scissor crunches. Lie on your back and straighten your legs on the ground. Keep your hands at your sides. Lift the right leg directly towards the ceiling and raise the left one 7-10 cm off the ground. Bring your left arm into contact with your right foot in the air. Hold the position for about 10-30 seconds, then reverse the limbs.
Step 6. Try other sports out of the water
By keeping your cardiovascular system working when you can't swim, you'll be able to stay fit. Soccer is a great sport for testing your lungs and muscles. It also requires good eye-foot coordination, similar to that needed to synchronize strokes with breathing.
Method 4 of 4: Get Help from Other People
Step 1. Get help from an instructor
Many pools offer courses for children, but some also organize lessons for adults or teenagers. Look for someone who has experience with adults and make sure their personality is compatible with yours. You need a person who can listen and give you advice on your swimming style.
Step 2. Join a swim group
There are several swimming clubs scattered throughout Italy. Some are meant for beginners, while others cater to experienced athletes.
Try asking for information at the local swimming pool
Step 3. Join a gym with a swimming pool
Many amenities in your area likely offer access to a swimming pool. Visit a few gyms and find the one that fits your budget.
Step 4. Ask a friend for help
If you are committed to a very physically demanding training program, it will be helpful to have a partner by your side. It is not necessary for the person to do the same exercises as you, it is enough for them to support you in moments when you feel discouraged.
A friend who is willing to go through your pool training program with you will be of great help
Advice
- Always drink before and after a swim. Even if your body temperature won't be very high and you won't be thirsty, you will likely be dehydrated.
- Spend some time studying turns and swim as much as possible without getting tired.
- After a long day of training, make sure you sleep well.
- Train as much as possible, but don't overdo it! Take a break from time to time and stay hydrated.
- Do pushups and situps every morning and evening to strengthen your abs and back muscles.
- Shave hair on your chest, arms, legs and all over your body, as well as wearing a swimming cap, so you can be more streamlined and move faster in the water. Shaving will not allow you to significantly increase your times, but the hairs create greater resistance in the water, slowing you down.
- Always carry drinking water with you.
- Tacks are very important. Try to bring your legs closer to your body as you turn, then do 2-5 dolphin kicks underwater. It should be enough to reach the flags.
- You may feel nervous and urinate a lot. In that case, stay hydrated. Try drinking a sports drink that replenishes lost electrolytes.
- Taking a swimming course is always a great idea.
Warnings
- Don't be discouraged if you don't get good results right away.
- Don't hold your breath during workouts, as your blood pressure can go up a lot. This is why breathing exercises are very important.
- Never use weights that are too heavy for you, as you will get hurt, regardless of your muscle mass. Start with light weights that you can work well with, then gradually increase the loads.
- Make sure someone is observing your technique so that you can verify that you are doing the exercises correctly. Advice from an experienced swimmer can be invaluable.
