Swimming Technique Basics: Swim Farther With Less Effort
Swimming is a superb full-body, low-impact workout. But many beginners tire quickly because of technique problems, not poor fitness. Learning to be efficient lets you swim farther with less effort.
Key principles of freestyle
- Stay horizontal. Press your chest down slightly and keep your hips near the surface.
- Look down. Keep your head neutral, with the water line at your forehead.
- Kick from the hips. Use small, relaxed kicks from the hips, not the knees.
- Reach long. Extend your arm forward before pulling the water back.
- Rotate your body. Rolling from side to side makes breathing and pulling easier.
- Breathe regularly. Exhale underwater and turn your head to breathe, rather than lifting it.
Useful drills
- Kick with a board: builds leg technique.
- Catch-up drill: one arm waits until the other arm finishes its stroke.
- Side-kick drill: practise balance and rotation.
Build up gradually
Start with short sets of 25 metres and rest between them. Over time, link them into longer swims.
Safety
Swim where there's a lifeguard, never alone in open water and learn basic water safety.
