How to Improve Body Position for Swimming

Swimmer

For competitive swimmers, better body position can help shave seconds off your times. With beginner swimmers, a better body position is the first building block to becoming a truly safe swimmer from day one. At our swimming lessons in NJ, we focus on how your body position in the water affects your success. It is a crucial aspect of your swimming technique that we put emphasis on. If you swim for fun and exercise, better body position has other benefits as well. Proper body position will help you to be more efficient and fight fatigue.

Body Position Basics

When you’re swimming, the goal should be to make yourself as long as possible in the water. Having good posture in your everyday life outside the pool is a great help with this. By standing up straight and avoiding slouching, you can really improve your positioning in the water.

The first step to improve is to find your natural floating position. Float face downward in the pool, and notice how your limbs and torso feel. Usually, people find that their chest sits higher in the water than their hips and legs. This is not the ideal long, horizontal body position for swimming.

You can practice making your body sit in a position that is more parallel to the bottom of the pool by pressing your chest downwards and trying to lift your hips upward at the same time.

Other body positioning issues can include arm movement. If your arms are always moving, this can lift your shoulders too much. Try pausing briefly after your arm enters the water. In fact, experimenting with your body position by making small tweaks like this can be a big help in finding the right one.

Head Positioning

Another issue is how you position your head while swimming. Good head position will make your breathing more efficient. Proper head position will decrease drag and make your stroke much more efficient.

It’s best to swim with a head position that’s as fixed as possible. You should not be staring straight ahead when you swim. Your neck should be relaxed, not tense, and your gaze should be downward. When you inhale, the water line will hit at the halfway point of your bottom eye.

Otherwise, your vision should be focused on a point about 3 feet in front of you. You can also track your head position by considering where the water hits on your head. The water line should be near your hairline, on the top part of your head.

Wrapping Up

Improving your body position in the pool will make your swimming experience better in many ways. A more effective stroke means less wasted energy. This increased power will show in your improved speed and endurance as you swim.

If you want to improve at a swim school, contact Into the Swim today. We offer some of the best private, group and even Mommy and Me swim classes in New Jersey.

Workouts that Can Increase Your Swimming Speed

Swimmer

Swimming is among the most challenging sports or exercises to perfect. However, this shouldn’t be a problem if one gets the right trainers to supervise workouts. It is not uncommon for an adult to try and perfect the art because they were not taught in childhood.

There also are those who have been swimming for years but have failed to improve their speed and resilience. Fortunately the fundamentals of swimming and the drills used to help improve a swimmer’s freestyle remain the same and are used today to obtain enormous success through swimming lessons.

Swimming faster doesn’t necessarily mean swimming harder. To achieve this, swimmers have to focus on perfecting two aspects of their technique.

Reducing Drag While in the Water

Similar to traveling through air, the faster you travel through water, the more drag hinders your speed. We can think of drag as friction between the water molecules and the swimmer’s skin. This is why at the upper level of competitive swimming (olympics), swimmers shave their body hair and wear swim caps. This reduces friction (drag). For the average swimmer, however, perfecting drag-reducing swimming techniques will get the job done.

Improving Propulsion in the Water.

Once you have reduced drag to a minimum, you can focus on improving your propulsion with each stroke in the water. This doesn’t necessarily rely on you simply getting stronger, but rather improving the mechanics of your stroke with specific workouts.

Below are some of the workouts that our swimming instructors propose to help you swim faster:

Technique centered workouts

Technique centered workouts usually entail a blend of long, short and medium training sessions focused at helping you master swim styles and strokes. Our swimming instructors will not only demonstrate the right way to do it but also advise you to work through a variety of strokes and kicks that will expand your exercise repertoire. The plan will alternate freestyle and butterfly swim styles, breaststroke and backstroke.

Sprint workouts

Sprints are focused on short or medium-length bursts. Speed will vary during each sprint; the first run might cycle through slow and medium speed while the second takes on medium and fast speed. When doing the fastest lap, the ratio of medium to fast strokes should be around 3:1. Be sure to take a break between the heats to catch your breath.

Distance workouts

Distance workouts, on the other hand, focus on the freestyle stroke. Normally, swimmers have to kick with a fin and board when doing the kick parts of the exercise, then change to using a paddle and buoy for pull workouts. This gives the swimmer a chance to concentrate on the areas he intends to strengthen. One can prevent injuries that arise from swimming too much through cross training for endurance, including running and biking.

Interval training

Interval training is similar to sprint training. If a sprint workout set varies between fast and medium, then an interval training set will be a blend of slow and fast changes depending on the different distances in the pool.

There is a misconception with many endurance athletes on how to strength train and that is why you can count on our swimming instructors to give you the best tips on improving your swimming endurance and speed. We offer year round swimming lessons to kids and adults of all ages. Our programs are designed to be fun while teaching you a vital life-saving skill.