cheap north face How to Be a Faster Swimmer

by / Thursday, 03 December 2015 / Published in Latest posts

How to Be a Faster Swimmer

Whether you are a long and lanky seasoned swimmer or short and muscular newbie or any combination of the two at some point, you want to increase your speed in the water. Swimming offers one of the best total body workouts. It’s also an excellent cross training exercise. Because the whole body is involved, however, many techniques offer opportunities to become a faster swimmer.

Commit to Workouts

Olympic swimmer and Masters swim coach Whitney Hedgepeth recommends a minimum of three to four swim workouts each week. Any less and your progress will either plateau or reverse. Alternate early morning workouts with afternoon or evening workouts. See which time feels best for you some people find it difficult to wake up to swim. If working out at the end of the day suits your schedule, don’t jump into a cold pool first thing in the morning. Find the time that suits your schedule so you can commit to regular swim workouts.

Focus on Technique

New research, highlighted in "The New York Times" in July 2012, shows that, contrary to long held beliefs of elite swim coaches and athletes, a deep catch stroke creates more lift and propulsion than the traditional sculling motion. Swimmers typically have been coached to make an S shape with their arms during the underwater, or catch, phase of their freestyle. Scientists now know that this motion actually creates drag and slows forward movement. A single long and deep catch creates the added lift a swimmer needs to increase speed.

Strength Training Out Of The Water

A deep catch stroke requires more arm, back and shoulder strength than a sculling stroke because the arms have more water to move. USA Swimming recommends a total body strength routine two to three times per week, however, to prevent muscle imbalance and avoid overtaxing upper body muscles already so heavily relied upon in the pool. Low weight, high rep circuit workouts are a good option.

Use Your Flip Turns

Don waste valuable seconds on the wall; just flip. Olympian Hedgepeth says flip turns are tantamount to speed. If you don already do flip turns, practice somersaults in the middle of the pool. Focus on tucking your knees to your chest as tight as possible. When you are ready to flip on the wall, swim until you are about one stroke away, tuck, flip and push off. If you already do flip turns, make them faster. Planks and crunches strengthen abdominal muscles. Jump squats and lunges strengthen legs, hips and buttocks. A hardier core and stronger legs mean less time on the walls.

A tight streamline off the flip turn also increases speed. Don let your shoulders sag and your elbows bend. Instead, flip, push off, and be extremely mindful of straightening your arms behind your head, making your body as long as possible, like a bullet. With practice, efficient streamline becomes second nature.

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