Lifeguard training

Speed training in swimming

If you are one of those who strives in your swimming speed Lifeguard training, we will give you 5 valuable keys so you can improve your performance. Let’s all go to the pool!

Although many people defend themselves in the water, few are the ones who really master the technique when it comes to swimming. Veteran swimmers move very well in the water, but even better are the Olympians, who seem to defeat the laws of physics. How could this happen?

Of course, it takes more than just being in good physical condition: knowing your speed training techniques. Yes, it is a very difficult thing to appreciate as we watch these Olympic swimmers practice underwater, but it is these techniques that they put into practice that make a difference to many of us.

Key #1: Body Position

Body position is essential to every aspect of swimming. The spine is connected in three areas: the head, the ribs, and the hips. Think about how these three pieces align and lengthen the spine.

Proper posture and a balance in your center of buoyancy will decrease your drag and increase the effectiveness of your stroke. Normally, your center of buoyancy is in your chest, near the sternum. To stay balanced in the water, push your upper chest out as you drive your hips a little higher.

Key #2: Head Position

When we swim, we try to lift our heads high to be able to breathe and this action causes our hips to sink. If you’re going to take a deep breath, you’ll want to tilt your chin so that one side of the goggles is in the water and the other side is out.

Otherwise, turning your head past 90 degrees will tighten your muscles and slow you down.

Head position helps the body maintain a balanced posture. To do this, before starting, select a point where you will fix your gaze. Quickly and efficiently lift your eyes, find the target and then return to the correct form, looking towards the bottom of the pool.

Key #3: The stroke

As you move one arm through a stroke and bring the other forward, your body will naturally want to rotate. As your right arm extends forward, your body should rotate to the right, preparing for the next stroke.

At the same time, your left side should break the surface as you begin to lift your left arm out of the water. Remember to breathe in both strokes (side and side).

Key 4: The kick

When kicking incorrectly, you expend a lot of energy and slow down. This is an obstacle for those who practice swimming. Always keep your legs together, whether it’s for a flutter kick or a cross kick. Get the idea that you are going through the interior of some life preservers in the water.

Key 5: Breathing

Breathing on each stroke cycle is totally fine, even 100. Many swimmers today apply this technique in their races because the real focus now is how well you can maintain your speed and stroke while breathing.

Historically, trainers believed that breathing slowed you down. If there is rapid development of breathing technique, you will be able to breathe quite a bit without compromising your stroke.

In saying that, you really have to keep your head down, not alter the line of your body as you breathe, and last but not least, take that deep breath quickly.

For example, breathe every 2 strokes in the first 75 of a 100 race; notice how quickly you bring your head back into alignment with your body after each breath. Now, that’s efficiency, because if you can maintain your speed, having a constant flow of air will be extremely beneficial to you.

To end…

When the goal is to get to the water faster, there are a few things that need to happen. First, your technique needs to improve so you don’t have wasted movement and effort. Second, improve mobility. If your range of motion is limited through your shoulders, it will affect your speed. Mobility training will have a direct and positive effect on your swimming speed.

Finally, train with a wide number of strokes, which will allow you to develop more muscles in your body, improving your general strength as a swimmer.

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