Content

• Steps
• Advice
• What you need

If you want to swim as fast as you can, you need to put effort into improving your technique and mental training. Practice and determination are two core elements that any swimmer should grasp. Although the correct swimming technique is the most important thing, if you know how, you will save a lot of time in learning how to swim and still be effective. This article will show you some great tips to help you swim faster.

Steps

Part 1 of 3: Improving swimming techniques

1. 

   Minimize drag. When swimming, people often focus on swimming speed with little attention to reducing the resistance of the water. Resistance is the force of friction that the body must bear underwater. Remember that lowering the resistance of the water, you not only use force but also have the necessary skills. There are many ways to reduce drag, such as improving balance or buoyancy.

2. 

   
   
   Improve balance. This will help you reduce drag quite effectively. For balance, maintain a horizontal position while swimming. Thereby limiting the cross-section of water entering the swimming path slows you down. This is especially important when swimming stride, and you should not raise your head too much because it will lose your balance, instead, you have to step harder to create balance.
   • The two styles of frog swimming and butterfly swim will be slightly different, meaning your body will swing up and down instead of being fully balanced while swimming.

3. 

   
   
   Stretch out. Try to stretch as long as you can while underwater. The longer you stretch, the better and faster you will swim. For example, to stretch your body longer in stride swimming, you first need to reach out your arms and reach over your head, and when your arms are over your head, stretch your arms forward as far as possible before you start to rush and fan the water. .
   • Note that: Struggling instead of relaxing will make it difficult to swim.

4. 

   
   
   Hit the legs effectively. When banging your feet, don't splash or move your legs too low above the level of your body. The effect of the foot beat is mainly to maintain balance, so this movement will affect balance and create resistance to the body.

5. 

   Improved thrust. This does not mean that you will focus on strength more than skill. Remember that about 10% of the speed comes from the feet, while the rest depends on the arm, so you should hit hard on your legs and make sure your legs don't slow you down, but push your body forward. faster.

6. 

   Hips rotation. Don't be afraid to turn around as you fan the water with your hand. With this move, the large back muscles and shoulder muscles will work effectively. It will take a while to practice, but once you mature, your strength and speed will increase significantly.

7. 

   Don't forget the central muscle group. The core muscles are made up of the back, hip, abdominal and upper muscles, and they work when you swing back and forth. Taking advantage of this muscle group while swimming will help you swim more easily and quickly, although at first focusing on the central muscle group instead of your arms and legs can be difficult. Actively tense this muscle group up to keep your body straight.

8. 

   Arm adjustments. For maximum speed, you need to align your hands and forearms toward the back. This will make it easier to move your arms out after swimming. You probably already know that this is the high elbow fan in stride swimming, as you have to keep your elbows above your head to really master the move.

9. 

   Keep the head in a natural position. To swim as fast as you can, keep your head in its most natural position during the swim. This can reduce drag and help you swim more effectively. If your head is not centered, you will swim sideways. The incorrect head position is the reason you feel you are slowly "sinking" because your hips or leg muscles are pulled down. You should look down, not up or forward to keep your body horizontal in stride. Relaxing your neck will keep your head and eyes down, which will help your lower body be higher in the water.
   • If you are a visual thinker, consult Garret McCaffery's fishman advice: "Imagine you are a whale with a water hole in your neck, and you need that hole to clear all the time. breathe or you will die. If your neck goes up, the hole will plug and you won't be able to breathe. You should keep your head and neck in the right position. "

10. 

    Open your fingers while swimming. By spreading your fingers slightly instead of bunching together, you create an "invisible net" that can boost your power up to 53%! The ideal distance for fingers is 20-40%. While the difference is quite small, they can help you swim faster. advertisement

Part 2 of 3: Swim faster in races

1. 

   Avoid wrong turns. Even if you do not participate in a swimming competition, you should not turn illegally while swimming to avoid this bad habit. Maintain a natural head position and exercise like in a real race will help you swim faster.

2. 

   Touch the wall quickly. A lot of people think of the walls as a comfortable place to rest, even if they only "rest" there for a split second. However, if you want to swim faster, you absolutely should not think about it. Quickly touch the wall, head into the water for two swims for all swimming styles except frog swimming. This will keep you ahead and possibly beat your best swim record as well as your competitors in other swimming lanes.

3. 

   Go beyond your limits. When pushing hard against the wall, be sure to hit your feet hard to maintain the speed you reach. In frog swimming, doing a full leg stretch can be to your advantage. Continue to maintain your surfing technique while swimming and you will notice a significant increase in your swimming speed.

4. 

   Pedal a dolphin under water. If you've ever stepped on your feet while swimming, you can swim even faster with the dolphin pedal method. This method will help you speed up swimming, and pounding hard under water can increase your lung capacity. You should discuss this with your trainer, as some swim faster only with long-range underwater leg beats, others cannot, however you should stop kicking a dolphin and surf when you find yourself slowing down, or if you have reached 15 yards or hit the mark. advertisement

Part 3 of 3: Perseverance

1. 

   Develop a structured workout schedule. If you are a member of a swimming team, your trainer will schedule structured training for you. However, it's best to have your own workout schedule. Forming a workout schedule with aerobic exercise elements (i.e., long distance swimming) as well as moderate resistance training (focusing on mid and moderate swimming) can help you swim faster . Among other things, you should focus on muscle resistance, speed, and endurance training. Here's an example of a structured workout you can try:
   • Spend 10-15% warm-up (4 x 100 swimming moves with 20 seconds of rest between each distance)
   • Spend 10-20% on training and leg beats (8 x 50 seconds alternate practice, with 1 foot flap with 15 seconds rest)
   • Spend 40-70% on core exercises (6 x 200 with 30 seconds of rest or 12 x 100 with 15 seconds rest)
   • Spend 5-10% on calming movements (100 seconds of relaxation)

2. 

   Join a swimming team. Search for swimming teams in the area and look up information such as registration costs, training time and equipment to prepare. If you've never been in a group, joining a swimming team will definitely help you swim faster as you will be more motivated to train every day, as well as get more training in races and coaching. pills to help you get the hang of the technique.
   • If you join a swimming team, make a commitment to exercising every day.
   • Always push yourself when you practice. Try starting exercise with 5 - 7 seconds of rest. Once you have mastered it, try incrementing it up to 10 seconds, 15, etc.

3. 

   Join in swimming tournaments. If you are a member of the swimming team, you will be able to regularly participate in swimming tournaments. Do not worry; Since winning is not the end goal, it is important that you set a record time for yourself. During tournaments, most swimmers swim faster than when exercising because the adrenaline secreted hormone is quite high and has more opportunities. You can "trick" your body into swimming faster just by attending swimming tournaments.

4. 

   Join a swimming club. The swimming club can guide you in a better form, tips to swim faster, as well as help you dive and turn, and provide an unforgettable experience. You can meet like-minded swimmers like you and be motivated. Some swimming clubs have an Olympic coach coach. The cost of such clubs is often quite expensive, however many people find it very worthwhile.
   • You can find a club or a coach to record as you swim and give helpful comments to help you improve your technique. It's hard to see where you are progressing without having someone else follow you up.

5. 

   Learn more about swimming. Watch swimming videos and read books to learn more about how to swim faster. You can check out many YouTube videos to improve your swimming style. Also, try to read swimming technique books as well as books about the success of mermaids like Michael Phelps, Ryan Lochte and Missy Franklin for more motivation. Even though the body determines the speed of swimming, mind training will also have a little impact.

6. 

   Join the gym. Although swimming is important, you can also improve your swimming speed by building a healthier body. Do some cardio exercises like jogging, weight training, and crunches to improve your core muscle groups. Flexible abs and arm muscles can help you swim faster. Plus, this type of exercise gives you relaxation after a lot of water immersion.

7. 

   Let others push you. If someone swims faster than you and your goal is to overtake him, think about this every time you train to motivate you to work harder. Swimming with faster swimmers will add motivation as well as help you speed up swimming. As long as the person next to you does not swim too fast and makes you frustrated when exercising.

8. 

   Prepare your mind as well as your body. Physical exercise is meaningless if you are always anxious or unmotivated. Stay focused and stay motivated during practice and get ready to join tournaments. Don't be afraid of tournaments, instead see it as an opportunity to do your best. Remember that this is not an occasion to prove you are the best swimmer on the team or at a competition, but to win yourself. This will motivate you to swim faster. advertisement

Advice

• Wearing a swimming cap to keep your hair neat can also help you swim a few seconds faster. Swimming caps will reduce water resistance while swimming.
• Do not give up! When you first start exercising, you will feel exhausted and exhausted from the intensive exercises. Be patient. It can take about 6 months to really master the exercises, it is important to be patient.
• If you are on a swim, make sure all hair is covered. Regularly wear a swimming cap, shave, and remove hair in other areas of the body. Water in contact with your hair will slow you down.
• Do not splash water with your hands; Instead of pushing the water away, fan the water with your hands.
• If you are on a swimming team, it is understandable and acceptable to quit training in a short time, but if you quit training quite often, or make your coach angry, or if You feel demotivated, ask yourself why you came to swim. Is it to win, stay in shape, or participate in the Olympics? Whatever the reason, always stick to the training plan that both you and your coach have outlined earlier.
• When you swim, determine which swim style you are best at and practice the rest. This method will help you increase fitness and time management, at the same time train better muscles and become a formidable fish. In addition, you should choose a long or short swimming distance. This is important because not everyone can swim for short distances. Determine which competition is right for you as well as what you would like to do with the right swimming styles.

What you need

• Swimming clothes
• Swimming glasses
• Swimming cap
• Swimming board
• Swimming float
• Duck-legged
• Fins swim
• Snorkel (optional)
• Swimming belt (optional)
• Gloves or resistance reducing devices (optional)