Swimming is not just about reaching from one end of the pool to the other; it’s about efficiency, power, and enjoying a timeless form of exercise. But without the right technique, swimming can feel like an endless struggle against the water. Whether you’re a beginner or training for a race, refining and understanding the swimming technique is required for both performance and enjoyment in the water.

This comprehensive guide will explore the essential swimming techniques with our pro tips, advanced methods for perfecting your form, and common mistakes that you can make. Aimed at swimmers of every level, we will serve as your GPS for navigating the waters with precision and ease.

Importance of Proper Swimming Technique

Before we dive into the details of technique, it’s essential to understand why it’s so important. Proper swimming technique does not just ensure that you’re moving efficiently through the water; it also helps you to prevent injuries and conserve energy, which is crucial for maintaining stamina during longer swims. The correct form helps to keep you afloat while minimizing drag and streamlining your body’s profile in the water.

Professional swimmers spend countless hours in water to perfect their strokes and turns and start to shave fractions of seconds off their lap times. But no matter your level, taking the time to master these techniques can transform your swimming experience from a struggle to a smooth, elemental dance.

7 Swimming Techniques That You Should Master

Read on to discover the seven foundational swimming techniques you need to focus on to elevate your swimming game.

1. Swim Tall

The first step to swimming efficiently is posture. Imagine a string pulling you up from the crown of your head. This imagery encourages a straight alignment from your head to your spine and outstretched legs, reducing the amount of drag in the water. A common mistake is allowing the hips to drop, which acts like a parachute, slowing you down.

“Swimming tall means reducing drag and maximizing your efficiency in the water”

Says Olympic Gold Medalist, Katie Ledecky

Our Pro Tip: To reinforce this ‘swim tall’ position, try doing vertical kicking exercises where you maintain a vertical position in the water and kick your legs forcefully to keep your head above the surface.

2. Drop an Anchor

In swimming, “dropping an anchor” refers to the pull-through phase of the stroke when your hand enters the water and anchors slightly below your body, creating a purchase for your arm to pull against. This motion generates the power needed to propel you forward without wasting energy on unnecessary movements.

Our Pro Tip: Implement a high elbow catch, which means your elbow stays higher than your wrist during the pull phase, engaging your powerful back muscles for a more effective stroke.

3. Keep Your Head Down

Looking forward or lifting your head creates resistance and can cause your hips to drop. Instead, keep your head down with your eyes looking at the bottom of the pool, maintaining that sleek, hydrodynamic profile.

Our Pro Tip: If you struggle with keeping your head down, using a swim snorkel during practice can help you focus on body position and stroke without turning your head to breathe.

4. Find Your Glide Path

Each stroke should have a moment of ‘glide.’ After the power phase, extend your arm forward and slice it into the water at a slight downward angle. This forward-reaching position reduces resistance and allows your body to move smoothly through the water.

“Focus on your glide path to make each stroke count. It’s not just about speed, but about the quality of your movements”

Adam Peaty, World Record Holder In Breaststroke

Our Pro Tip: Think about reaching for the wall in front of you, not the one at the end of the pool. This mindset encourages a long, sleek arm extension, forming the perfect glide path.

5. Drag Your Feet

While it might sound counterintuitive, allowing your feet to drag slightly helps to keep your body level in the water, especially during the glide. This doesn’t mean you should actively kick downward; rather, the natural flutter should maintain your body position.

Pro Tip

Practice the ‘6-beat’ kick, which consists of six kicks per arm stroke cycle. This is the most common and balanced kick for most strokes and distances.

6. Don’t Waste Breath

Breathing efficiently is just as important as stroke efficiency. A common mistake is lifting your head too high to breathe, which disrupts your body alignment and increases resistance. Instead, perform a quick and subtle head turn to the side to draw in a breath.

“Breathing is the trickiest part. Master the art of breathing by exhaling completely underwater and taking a quick, efficient breath”

Says Ian Thorpe, An Australian Freestyle Swimmer & Multiple Olympic Gold Medalist

Pro Tip

Incorporate breathing drills into your training. For example, try the “3-3-3” drill, where you take three breaths in three strokes, followed by three breaths in two strokes, and finally three breaths in one stroke, before returning to regular breathing.

Advanced Techniques For Improvement

With the seven basics in hand, it’s time to explore how to take your skills to the next level.

Turns and Flip Turns

The push-off and turn are crucial parts of the swim that often get overlooked. A powerful push-off from the wall, coupled with an efficient flip turn, can shave seconds off your lap times and set you up for success in the next length.

“To perfect your turns, approach the wall with a sense of urgency, executing a tight, quick turn”

Shares Michael Phelps, The Most Decorated Olympian Of All Time

Coordination and Timing

The complex coordination of your body’s movements in swimming requires practice and fine-tuning. This includes the rhythm of your breathing, kicking, and arm strokes, and is known as ‘the catch.’

Efficiency in Stroke Movements

Efficiency is all about getting the most propulsion for the least effort. The key to achieving this is perfecting your stroke movements along with a low-resistance technique.

Common Mistakes to Avoid

Becoming aware of and correcting the following mistakes can significantly refine your swimming technique.

• Overreaching: Stretching too far forward at the start of your stroke (overreaching) can lead to a shoulder injury and is inefficient in terms of propulsion.
• Improper Breathing: Irregular or panicked breathing can cause you to break form and lose efficiency. It’s important to find a breathing pattern that works for you and practice it consistently.
• Incorrect Kicking:  Kicking from the knee down, also known as ‘bicycle kicking’, can slow you down. Ensure the majority of your kick comes from the hips and doesn’t go too deep or too wide.

“Kicking is your powerhouse. Keep your kick small and fast, generating most of your propulsion from your upper body”

Says Missy Franklin, Five-Time Olympic Gold Medalist

Conclusion: Conquer Your Swimming Technique

By incorporating these tips and techniques into your swimming regimen, you’ll be well on your way to conquering the pool with grace and efficiency. And remember, improvement in swimming, like any other sport, takes time and patience. Be consistent with your training, listen to your body, and don’t be afraid to seek advice from swimming professionals.

Swimming is not just a skill; it’s a form of art. A beautifully executed stroke can not only increase your speed but also transform the way you feel about swimming. It’s the difference between floundering and flourishing in the water. Start today, and enjoy the transformation of your technique and performance in the pool. Happy swimming!

FAQ

1: How Can I Improve My Swimming Technique? 

Everyone can improve their swimming technique easily by just focusing on streamlined body position, proper arm strokes, and rhythmic breathing.

2: How Do I Train To Swim Shorter?

Train for shorter swims with interval training, emphasizing speed and endurance.

3: What Is The Poor Technique In Swimming?

Poor swimming technique includes dragging legs, improper arm movements, and irregular breathing.

4: How Do You Swim With Good Techniques?

Swim with good techniques by refining body alignment, practicing effective strokes, and maintaining consistent breathing patterns.