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Become A Better Swimmer With Limited Training

  • By Sara McLarty
  • Published May 12, 2014
  • Updated May 12, 2014 at 10:00 AM UTC
Photo: John David Becker


Sara McLarty explains why you don’t necessarily have to spend hours and hours in the pool to become a better freestyle swimmer.

You know what they say: If it sounds too good to be true, it probably is. But not always. And I’m here to tell you that you really can improve your freestyle by fewer miles. There are three tools that you can use toward this end: swimming slower, watching other swimmers and visualization.

Swimming Slower

Vince Lombardi said it best: “Practice does not make perfect. Only perfect practice makes perfect.” In swimming, the effort to go fast often results in imperfect practice. You’re so focused on getting to the other side of the pool as quickly as possible that you can’t think about the elements of good technique and your form gets sloppy. Before you go fast in the water, you must learn how to correctly swim slowly. Stroke technique can shine if speed is taken out of the picture. With practice, your muscles will memorize each new movement so you can eventually recreate it without thinking as you swim faster and faster.

Use your practice at the pool to focus on one aspect of freestyle at a time. Do not look at the clock when you are improving technique. Instead, feel the water moving and watch the lines on the bottom of the pool to judge if you are going faster. Drill sets should not be performed on timed intervals. Instead, use a specific amount of rest between sets.

Some technique flaws are only visible when athletes swim slowly. If Sally always swims as fast as possible, using a six-beat kick and a quick stroke cadence, it may appear that her body position is correct, with her hips and legs at the surface. But her velocity and flailing arms may disguise a tendency for her legs to sink. If Sally cannot keep her body in horizontal alignment when she is swimming slowly, a major technique flaw has been discovered. In this case, Sally should work on floating (or swimming so slowly she doesn’t move at all!), improving her core strength and relaxing in the water. Eventually she will be able to swim at her familiar fast pace with much less energy expenditure.

RELATED: Is The High-Elbow Pull Best For The Freestyle Swim Stroke?

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FILED UNDER: Swim / Training TAGS: / / / /

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