After swimming for some time, it’s typical to reach a plateau. And there are only so many physical changes you can make (have you ever tried to add 10 inches to your height?). However, not all is lost.
Here are eight practical suggestions you may utilize to maximize your swimming practice and improve your lap times.
1. Put Technique First
It would seem clear that you would improve your technique if you wanted to reduce your time. However, many swimmers neglect to take this easy step. You need the greatest technique to achieve the fastest lap time. Likewise, using poor technique can make you go more slowly even though it may increase your heart rate.
Starting slowly is the best strategy for technique improvement. Dissect the adult swimming lessons method into manageable, repeated steps. You can resume speeding up after you have it down pat.
Body rotation, stroke angle, kicking power, and turns are crucial areas to concentrate on if you want to increase your time. The importance of paying attention to your breathing will also be discussed later. You might concentrate on perfecting particular aspects of your technique with drills. So you can improve your technique if your elbow is off or your turn is off.
Remember to perform your wall kicks as well. The quickest method to cut your lap time and continuously lowering your personal best is with a solid wall kick. You can fly through the water if you push hard and try to minimize drag.
You may streamline your swimming and swim more quickly by addressing any flaws with your technique.
2. A shorter train
What’s this, we’re advising you to go out into the sea less frequently? Well, sort of. Not exactly. Swimming for a shorter amount of time more frequently is preferable to swimming for a longer amount of time less frequently.
Using an example For instance, 3 sets of 40 minutes each are preferable to 2 sets of 60. How come, though?
The significance of swimming several times each week can be attributed to a few main factors. Since your muscles need more time to recall how to move between sessions, it prevents your skills from deteriorating. Michael Phelps, a gold-medal winning swimmer and the greatest Olympian of all time, trained every day of the week in preparation for competition. Additionally, swimming more frequently enables you to swim with greater intensity.
Your abilities, muscles, and methods will all improve as a result of swimming more frequently, which will result in faster lap times.
3. Make Healthier Choices
The state of our health affects not only how we feel, but also how we conduct our daily activities. But the state of our health is crucial for any physical activity we engage in.
Because being healthy is more than just getting enough exercise, avoiding infections, or never breaking a bone. It includes a wide range of items. This involves getting adequate rest, eating healthfully, drinking enough fluids, and maintaining a positive state of mind.
A nutritious diet is essential to keeping your body in excellent shape. And a healthy physique will give you the best opportunity of breaking your personal best since you’ll be able to stretch farther, have more energy, and kick with more force. Your diet is the fuel that keeps your body working smoothly if your body is like a well-oiled machine. You require the proper kind and quantity.
Planning and preparing ahead of time is the greatest method to ensure healthy eating. Sunday dinner planning is a good idea.
Additionally, you should acquire enough rest before entering the water. Consider how much faster you can move when you are well-rested and recovered rather than chugging a stream of three double-shot, extra-hot, non-fat, almond milk macchiatos.
Establish a sleep plan, organize your food, and you’ll soon see improvements in your swimming.
4. Train Your Breathing
It should be simple to breathe. It’s the first skill we learn in life, so swimming shouldn’t make it difficult to do in and out.
It is the most typical issue that swimmers encounter, as you could have guessed. After all, that is logical! Because we wouldn’t be people if we could breathe underwater, fish. But learning it is one of the most important abilities.
Start slowly when making technique corrections. Most swimmers agree that a snorkel helps speed up the learning process. Without having to worry about breathing, you can focus on your technique. Once you feel secure, you can start introducing the breath. Suppose that every four laps the snorkel is removed. By doing this, you gradually get used to breathing while swimming.
The secret to breathing underwater is to take breaths with your head underwater and your mouth above the water. More difficult than it seems! Bad breathing technique, such as keeping the head up when it should be down, is the root of a lot of poor form. Once you find that beat, you’ll be on the right track.
If you succeed here, the rewards will be enormous.
5. Maintaining Balance
In his book Live your Dreams, Ian Thorpe advises, “Stand tall, swim fast.” However, maintaining your composure while standing up straight might also assist you swim.
To increase your swim time, you must lengthen your body. To maximize forward momentum, each stroke and each kick should be made at the longest possible distance! You can do this both in and out of the water, for example, while relaxing in the sun and watching the newest Netflix series.
Let’s get that body straightened while you’re at it.
Less water will be disturbed when you glide through the water if your body is straight. You create more drag between yourself and the water when you aren’t balanced (for example, when your head is up and your legs are down). Additionally, it implies that you won’t move forward with the most momentum from your kicks. Your technique will also be off if your body is off, which will result in less power from each stroke.
As you float around the pool, keep your body tall and straight to enhance your chances of breaking your personal best.
6. Add More Difficulty
Even while we enjoy swimming, it shouldn’t always be simple. You may improve your swimming strength, technique, and muscle memory by making it more difficult.
Mixing it up is an easy way to make it harder. Varied kicks, different strokes, and different paces are all excellent methods to break the 50-meter front crawl mentality. We all know that butterfly makes for a great exercise.
A smart strategy is to increase the resistance while swimming. Using weights, a pull buoy or a parachute can all help you gain strength while swimming. Imagine yourself jogging while carrying a grocery bag in each arm. Once you set them down, you move considerably more quickly.
You might also concentrate on your lap times. Your new best friend should be that lone clock on the wall. You can gauge how fast each lap is by keeping an eye on the second hand throughout. Additionally, you can monitor your breaks to ensure you aren’t taking longer ones and dozing off immediately.
Making it difficult helps you develop your swimming abilities, which all contribute to faster times.
7. Wear the proper attire
Style matters. To society, the economy, and everyone individually. It’s how people perceive us, interpret us, and assess us. What we choose to wear reveals who we are or wish to be.
But how does that assist with swimming?
Fashion can serve numerous purposes, such as keeping curious eyes away from your birthday suit when you’re outside. It might stand in for our heritage and culture. Additionally, it can protect our feet and keep the rain off.
And when you swim, that third point—functional clothing—matters a great deal. According to scientific research, swimming while wearing a well-fitted suit lessens drag and resistance. Simply simply upgrading their swimsuits, swimmers have cut seconds off their personal best times.
For this reason, cyclists spend thousands of dollars to remove grams off their bikes. Because the percentage consequences of these small changes on your time are enormous. particularly if your PB is already close to perfect.
Additionally, the correct attire or accessory can support our method. Consider flippers as an example. Flippers can reduce kick frequency, help you align your body in the water, increase ankle flexibility, and simplify swimming.
You do not, however, have to go all out. There is no need for haute couture or runway brands. Simply switch out your bikini or board shorts for something a little more… form fitting. Your body will be more streamlined in the water closer to your body. By doing this, you may reduce drag and accelerate through the water.
8. Keep Watch
Everyone has heard of the buddy system, according to which you watch out for your friend and they do the same for you. However, using a buddy system for child safety is not just for field trips. It’s also a fantastic way to get better at swimming.
How does it work? It’s comparable to having a coach. A friend will be able to look over your form and point out any flaws. They can tell if you’re turning too soon or not getting up for air frequently. Additionally, if you watch out for them, you’ll get more adept at identifying flaws in their form that you can apply to your own.