The Best Swim Drills to Get Faster in the Pool, According to a Coach


If you are looking to become a fast swimmer, your first instinct is to intensify your regular rhythm session. Nevertheless, harder swimming eventually results in faster swimming. Okay fine?

Actually, no, says Molly Balfe, an ASCA- and USAT-certified Nike Masters swimming coach.

“Technique is something that makes you faster,” she explains Men’s JournalGeneral Chat Chat Lounge

The way Belfie sees it, it takes time to slow down and fix your form and will help you move from hydrodynamic to water. And that will make you faster.

With this philosophy in mind, Balfe shares four swimming-swimming exercises, which include smooth swimming practices (which guide his coaching at Nike) and other schools of thought. He followed this up during his 15-year coaching career. These exercises point out some of the most common technique flaws that Belfort sees in the pool, and you don’t need any equipment to ’em’, just a suit, goggles, and detailing mind.

1. Bubble, bubble, fruit

What does it train: Rhythm, bilateral breathing

Common errors address this: Bluff explained that many new swimmers and even some veterans often struggle with the feeling of being out of breath in the pool and assume that they need to work harder to overcome it. Yes, Bluff explained.

“But in fact, most people who enter the water are strong enough and have the strength and endurance to swim for five minutes continuously.”

Struggle for a Straight Five Minutes? It’s not like your situation is over.

“There’s probably something going wrong with your appearance, and almost something is wrong with your breathing.”

One of the common breathing errors that Bluff sees is that the athletes catch their breath while swimming. Doing so is equivalent to “placing two balloons in your chest,” and more air can lift your upper body while sinking your legs. That said, the nonlinear position creates more resistance to water, and it seems strange to hold your breath.

“If you think about telling someone to go for a quick walk, but hold your breath for most of it,” she says, “it won’t be comfortable.”

Instead, try breathing at a steady rate while you suffer from stroke. As soon as you put your face in the water after inhaling it involves blowing air. That way, when you turn to breathe, all you have to do is breathe. Another good thing is to have two-way breathing from time to time. It can also help create imbalances by supporting one side, which many swimmers do. The “Bubble, Bubble, Breathable” drill, which resembles a smooth swim, focuses on two-way and rhythmic breathing.

How to do it: When you float freestyle (either during warmup or pull set), repeat the mantra “Bubble, Bubble, Breath”, matching each word with a jerk of the arm. Breathe in every third blow.

2. Kick the belt

What does it train: A strong, effective kick that delights in happiness

Common errors address this: Balf says that when it comes to kicking, many people, especially runners and cyclists, will bend their knees a lot. More effective kicks include keeping your legs straight, adding your bullets, and moving with your hips.

How to do it: This drill, even from a swimming pool, begins by placing your right arm on the wall and placing your body against the wall. From here, stand on the top and pull your area into your section where your belt will buckle. Then, squeeze your lane, extend your left leg, rest your ankle, and bend your left foot slightly to your right leg. Now, while keeping the glaciers engaged and your left leg relatively straight, kick your left foot, point your toes and move your hips (not from your knees).

Kick for 10 to 30 seconds, then switch sides and kick for 10 to 30 seconds with your right leg. Then remove the wall in the stream line and kick it underwater using the same technique. As long as you can go underwater, kick until you need to breathe. Finally, swim the remaining 50 in regular freestyle, focusing on a strong, hip-driven kick.

Professional Trainer Proper posture and kick workouts
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3. Poster development

What trains is this?: Positioning of the head and spine is good

Common errors address this: Many swimmers look forward to the shock, Balf says, and this incorrect positioning can sink the lower body, making it more difficult to pass through the water. Proper techniques include adjusting the neck to the spine, attaching the cover, and pushing your head slightly down the chest to get the maximum position. By doing so, you will reduce the amount of resistance you need to swim.

How to do it: The following is a series of progress freestyle 4x50s with a specific focus for every 50. By the fourth 50, you should include all these points in your stroke.

1: Focus on engaging your core. Think about straightening your tailbone and pulling your belt buckle up. Your back should be straight below you, not tilt.

2: Focus on neck positioning. Think about pushing your chin back a bit so that your neck and spine become a longer straight line.

3: Pay attention to the positioning of the head. Push a little from the upper part of your chest so your head will naturally come down in the water. Your goal is to press down enough so that the crown of your head is just above the water. The rest should be submerged.

4: Focus on the length of your spine as you engage in your core area. Think about maximizing your spine and extending each vertex from the bottom of your neck to your spine.

LA. Target the toes

What does it train: Flexibility in the ankle

Common errors address this: Explains the bluff, “Ankle orientation is a big part of what you are moving forward. The flexibility of the ankle to all the ankles can make it more difficult for your hips to move, which allows your body to rotate while swimming. Are responsible.

How to do it: Sit on the floor and stretch your legs in front of your body. Position both legs straight up to the ceiling for 1 second, then place both legs straight out in front of you for 1 second. Continue this pattern for about 3 to 5 minutes. Take a break and repeat. To tighten the drill, you can loop the towel around both feet and hold the head for more resistance.

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