Swimming Tips for Beginners

So you can run and cycle. You know you're fit but when you get to the pool the other swimmers are flying past in the next lane. You get to the end of the pool and are breathing hard and after 10 laps you're as tired as if you have done a 10km run. Does this sound like you? Most likely you're a beginner, perhaps you learnt the basics when you were younger and are comfortable in the water but when it comes to freestyle you get puffed and tired much too soon. If you want to learn how to swim freestyle comfortably at nearly any distance, then read on.

With a few basic tips and drills you can improve your body position and efficiency in the water, and transfer more of that terrestrial fitness to your swimming. Most gains for beginners can be made by reducing your drag. Keeping your head level, looking straight down, breathing to the side, and keeping your legs in line with the rest of your body and not kicking out to the side will all help. The biggest improvements will come with time in the water and drills, at least at the beginning.

Things to Remember

These are some simple tips to help you improve your stroke mechanics. Try and focus on one or two at a time rather than all at once. Toward the end of your swimming session you can try and incorporate all your improvements into your new stroke.
  • Keep the top of your head facing straight ahead, looking straight down
  • When you take a breath keep your chin tucked in and down. The top of your head will create a larger space, free of water in which to breathe
  • Imagine a skewer running though your body from the top of your head through to your toes. Swivel on this skewer, and concentrate on a smooth rolling motion
  • When you pull your arm back, drive your opposing hip down to engage your core muscle group (your abs)and increase efficiency
  • As you drive your arm into the water try to make as little splash as possible. More splash in front of you means more resistance and less efficiency
  • Once your arm is in the water, reach out in front of you as far as you can, a few inches below the water and use the motion of your body to help you. Imagine putting your arm into the sleeve of a jumper
  • Try and 'swim down hill'. This may sound a little funny but it refers to leaning on your chest and keeping your hips high in the water. If your hips and legs are too low, you have to drag them behind you which will slow you down
  • Visualization is a powerful tool. Study other more experienced swimmers, even on TV. Visualise yourself swimming with perfect form

Stroke Development

If you are conscious of each of these elements and focus on one or two at a time for a few laps, they will merge into your new stroke. If you're reasonably fit but struggle to get up the pool, you are not alone. It's important to develop a good swimming stroke. If you are struggling now, practising struggling won't improve your ability to swim, just your ability to struggle. If you obtain a good body position and develop a strong pull on the water, you will swim faster and with a lot less effort. How much time you can devote to swimming will determine how long it will be before you see real improvements in your stroke. During the early part of your development, try to avoid using too many training aids. Focus instead on the tips above and some basic drills as specified in the table below.

Drills

I know they sound boring but they are very important in the early stages of learning a better, more efficient stroke. Try to include at least some drill work in your sessions. Drills allow you to concentrate on specific parts of your stroke, usually by limiting movement in other areas. Three of the more popular drills below should help you on your way. Keep the drills up until you honestly feel it is fitness and muscle strength holding you back and not technique. Of course even at this stage your technique will probably need improvement but you should be a strong enough swimmer to continue on now.

Drill Description
Single Arm Drill There are two different ways to do the 1 arm swimming drill. You can keep your non working arm at your side while using the other arm to stroke. Concentrate on a strong catch and pull being sure to drive your opposing hip down with each stroke. As with any drill, technique is the key, not speed. Using this method you should be breathing on the same side as your non working arm. Alternately you can have your non working arm extended in front of you concentrating on the same techniques but breathing on the side of your stroking arm.
Catch-up Drill Keeping one arm straight out in front at all times, about 20 - 25 centimeters below the surface, think about keeping your body long and streamlined. Keep your stroke slow and neat then begin your pull as your recovering arm passes your ear and complete the switch to the other arm. As with all drills keep your kick gentle and concentrate on the front part of your body (waist up) moving through the water as efficiently as possible and your legs should follow.
Finger Tip Drill In this drill the backs of the fingertips of your recovery arm are skimmed across the surface of the water as the arm is moved into position. Concentrate on a high elbow placement and then drive your arm into the water about 30 centimeters out in front of your head. Extend the arm and reach forward like you are putting your arm into the sleeve of a jumper. In between strokes focus on good body position and rolling on your center axis.


Breathing

If you ask a relatively fit person why they don't swim, nine times out of ten they will say because they can't get the breathing right. This is totally normal. Humans breathe air. As little as a teaspoon of water in the lungs can kill us. When you are swimming hard you are sucking in as much air as you can with your mouth just millimeters away from the water. This is naturally very uncomfortable but everyone can get used to it, it just requires time.

For some it will be regular but short swims that will get you there. For others it will be a long swim session where you may spend an hour or more (with breaks) swimming lap after lap until it 'clicks' and suddenly becomes comfortable to breathe with your mouth so close to the water. Most coaches will tell you bi-lateral breathing is a must. But the 1, 2, 3 breathe doesn't mesh for everyone. I definitely recommend learning to breathe on both sides but if you feel the need to breathe every other stroke try swapping sides after every 25 or 50 meters. You will find that more breathing means more oxygen in your blood which means a lower heart rate. You might find you struggle a lot less when you have ample oxygen rather than worrying about how many more strokes you have to do before your next breath. Find what is comfortable for you and stick to it.

Everyone can learn

With over 70% of the planet surface covered in water, learning how to swim effectively is a very practical thing to do. And yes, almost anyone can learn to swim almost any distance safely. Although designed primarily for terrestrial activity, humans are very adaptable, which is mostly due to our brains. So use yours while you swim - think about your stroke, visualise how it should be done, and before you know it you will have a steady stroke that can take you kilometers without stopping.

Return to Training page