Okay, so you’ve learned how to swim. But how do you get even faster? We’ll give you the shortcuts so that you’ll be swimming like a pro in no time.
Let’s talk numbers. First of all, competitive swimmers should be spending 3 days a week in the weight room, and 5 days a week in the pool. For those who want to swim casually, three or four days a week in the pool is fine.
Next, you need to plan out your workouts. Do you want to train for sprinting or endurance? If you choose sprints, try sets that incorporate short bursts of energy with lots of rest in between. This will train your body to endure the pain of a race with little oxygen.
The next type of training you can do is for distance swimming. Practice sets of 200s to 1000s. Do something like three 500s, going under 7 minutes for each. You can even do ladders, which are sets that start off/end with with a short distance and peak at the longest distance. An example would be 200-300-400-500-400-300-200 with two minutes of rest in between each. Training like this will help your body handle races such as the 500 or 1650.
In the weight room, lift heavy weights. The muscles developed will give you short bursts of energy when you need to sprint. For distance swimmers, it is better to build lean muscle by doing more reps with a lighter weight. This will also help you endure fatigue for a longer amount of time.
Next, think about how to improve your technique. The channel GoSwim has countless videos on drills and improving technique. Here is one (out of 4) that teaches you how to properly flipturn. Flipturns are important in maximizing your speed during a race because they eliminate time wasted turning around at the wall.
It is important to watch videos about swimming as well as try out the drills mentioned. For even better results try recording yourself swim. When you compare yourself to the swimming in videos, it’s so much easier to spot things that need improvement. I remember when I first saw myself swim, I looked nothing like what I thought I did!
Besides flipturns, two other key speed-increasing elements are the streamline and the dive. When you perfect your streamline (pushing off the wall) as well as your dive (the less splash, the better), you’ll see a dramatic drop in your time!
Let us know how well these tips worked for you. Happy swimming!