Swimming Tips: Simple Ways to Swim Better Today

Want to move through water with less effort and more confidence? These swimming tips are quick, easy to try, and work whether you’re just starting out or trying to shave a few seconds off your laps.

Fundamental Techniques

First thing: keep your body flat and horizontal. Imagine you’re a long board sliding over the surface – the less you wobble, the smoother you’ll glide. Pull your head down so your ears stay in line with your shoulders; this helps keep hips up and reduces drag.

Breathing is often the biggest hurdle. Practice a side breath by turning your head just enough to take a quick sip of air while one arm is pulling. Don’t lift your chin up – that tilts your hips and makes you sink. Try breathing every three strokes; it balances both sides and steadies your rhythm.

Kick with a relaxed ankle. Point your toes and generate a steady, flutter-like motion from the hips, not the knees. A common mistake is kicking too hard, which burns energy and splashes water. Keep the kick narrow, just enough to keep you afloat and move forward.

For the freestyle arm pull, think of a “S” shape under the water. Enter the water fingertip first, extend, then sweep your hand outward and pull back toward your hip. This path pushes more water and gives you power without over‑exertion.

If you’re learning breaststroke, focus on a symmetrical kick and a heart‑shaped arm movement. Pull your arms forward together, then sweep outward and back in a circular motion while your legs perform a frog kick. Timing the kick right after the arm pull keeps the body streamlined.

Training & Safety

Set a simple workout plan: warm‑up, main set, cool‑down. Warm up with easy laps for 5‑10 minutes, then pick a main set that matches your goal – speed, endurance, or technique. For example, swim 8×50 m fast with 20‑second rests, or 3×400 m at a steady pace with 30‑second rests. Finish with a relaxed cool‑down to let your heart rate drop.

Mix drills into every session. “Catch‑up” drill forces you to focus on each arm’s pull, while “single‑arm” drill isolates one side and improves balance. Even 4‑5 minutes of drills each workout can dramatically clean up your stroke.

Don’t forget safety basics. Always swim in a supervised area, check water temperature, and have a buddy if you’re far from the wall. Use goggles that fit snugly to avoid eye irritation and improve visibility.

Gear matters, but you don’t need the most expensive kit. A well‑fitting swimsuit that reduces drag, a pair of goggles, and a simple kickboard for drills are enough to get you started. Replace worn‑out gear before it starts hurting you.

Recovery is as important as the swim itself. Stretch your shoulders, chest, and hips after each session – tight muscles can limit your range of motion. Hydrate and eat a protein‑rich snack within an hour to help muscles repair.

Finally, track your progress. A quick log of distance, time, and how you felt gives you data to tweak workouts. Celebrate small wins – a smoother breath, a longer glide, or a faster 100 m – and you’ll stay motivated.

Stick with these tips, stay consistent, and you’ll notice smoother strokes, less fatigue, and more fun in the pool.