Insider's Guide to Swimming: Pool Workout

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A Pool Routine for Every Level: Beginner
Intermediate
Advanced
3 Ways to Be a Better Swimmer
Not a Fish? Start Here!

3 Ways to Be a Better Swimmer

1. Focus on form: When swimming freestyle, look at the bottom of the pool, pressing chest down and keeping head, hips, and feet at the surface. If your head and chest are too high, your legs and hips will drop, creating drag. As you take a stroke, reach forward just under the surface, extending your arm from your shoulder when your hand enters the water. Pull the water toward you, then keep elbow high as you pull your arm back. Try to maintain a constant strong, fast, small kick. Begin by kicking from the hips (not the knees), keeping your ankles floppy and relaxed.

2. Breathe better: The smoothest swimmers practice "bilateral" breathing, or breathing alternately on right and left sides. To do it, turn your body to either side every time you take a breath.

3. Roll with it: Avoid lifting your whole head to breathe. Instead, roll your body on one side so your chest faces the side of the pool as your arm pushes down and leaves the water. Keep your ear in the water as you take a breath and the corner of your mouth at the surface.

Next: Not a Fish? Start Here!

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finn121 wrote:

1650 is a Mile, not 1800 in the water, do some research before you post lame, incorrect workouts.

5/5/2012 08:35:33 AM Report Abuse

mgkamish@yahoo.com wrote:

I have an endless pool. The only ways I can measure are by time or by counting strokes. Any way I can convert your workouts? I'm a beginner at swimming and this is the first place I could find some real plans. Thanks!

3/5/2012 11:10:11 AM Report Abuse

admin943 wrote:

This is a great workout for a beginner, but I think it is important to note that before a novice starts thrashing out lengths at their local pool, they should practice their technique, as it will put them in good stead for the future. http://swimmingworkoutsforbeginners.com has some useful information about techniques and the like for beginners.

9/19/2011 03:20:32 PM Report Abuse