Swimming: The Basics of Technique & How To Breathe

Swimming is one of the few activities that has a harmonious effect on almost all human systems and organs.

• The swimming is one of the few activities that have a harmonious effect on almost all human systems and organs;
• diseases of the cardiovascular and respiratory system;
• consequences of muscle (joint) injuries;
• metabolic disorders;
• nervous system disorders and the consequences of stress.

One swim for just 3 minutes allows enriching human muscles with as much oxygen as they are physiologically able to consume.

What is the right way to swim?

Contrary to misconceptions, there is no single correct way to swim. Athletes use 4 basic styles, each with its own rules. But even they include different elements in their training programme.

For amateurs there can be no set dogmas because a training programme should be tailored to your general level of fitness, your health and your personality. This is best done together with a professional trainer. He or she will also help you adjust your training methods or swimming techniques.

The comfort and effectiveness of swimming lessons depends largely on their frequency. Training 4 times a week for 30 minutes is more effective than swimming 2 times a week for 2 hours.

Professional swimmers recommend experimenting with speed, alternating short distance swims at a fast pace with long and slow swims. Gradually develop an understanding of what pace of training suits each swimmer individually.

First Steps in the Pool

Learning to swim goes through the same stages as learning any new skill – from simple memorisation to advanced comprehension to automatic application. A standard programme of instruction consists of:

• Studying the arm and leg movements (separately);
• Learning breathing technique (breathing in through the mouth and out through the nose (mouth))
• linking the movements with breathing;
• linking movements with breathing with legs;
• The overall connection of movement with breathing.

A small warm-up before the exercise helps to increase blood flow, relax muscles and work out joints and ligaments.

Optimal movement is the basis of technique

The most optimal body position for pool training is when your body is in a straight line. Then the water resistance is minimal, creating the best conditions for proper breathing.

To achieve this position, one must:

• keep the back of the head and the top of the legs aligned;
• keep the back and neck straight;
• direct your gaze to the bottom of the pool.

Do not turn your head sideways during the workout, as this shifts the direction of movement (slows down the pace).

Do not move your legs too often, too far and too fast, as excessive energy and time will reduce the effectiveness of the exercise. Sharp and clear movements with straight legs, coming from the hips (not from the knees), should resemble the movement of scissors.

You should also pay attention to the length of your strokes, which is an important element in swimming. Long strokes allow you to achieve maximum efficiency with minimum energy expenditure.

Correct breathing is the basis of comfort and safety

It is best to train your breath in the following sequence:

• while standing upright, look at the bottom of the pool while breathing in;
• while trying to stretch your torso in a straight line.

Finally, it should be mentioned that the body may become dehydrated during water exercise. You should carry a bottle of drinking water with you to avoid negative consequences. It is essential to replenish the body’s water balance after active exercise.

Happy Training!

Hi! I’m Eugene, and I’ve been a swimming coach for more than 12 years. I offer wide range of swimming lessons for all ages! If you want to get stronger, faster, and more confident in the water than ever before, then let’s work together!