Swimming is a great way to stay fit, healthy, and active. It’s also an enjoyable activity that you can do alone or with friends and family. If you’re a beginner adult swimmer, there are some essential tips that you need to know to improve your stroke technique, kicking technique, and breathing technique.
In this article, we’ll share some of the top beginner swim tips for adults that will help you get started with your swimming journey.
1. Master the Basics
Before you start swimming laps, it’s important to learn the basics of swimming. This includes floating, gliding, and kicking. By mastering these basic techniques, you’ll become more comfortable and confident in the water.
Start by practicing floating on your back and stomach. Keep your body relaxed and try to distribute your weight evenly. Once you feel comfortable floating, try to glide a few feet across the pool without kicking. This will help you get a feel for the water and learn how to move through it.
Next, work on your kicking technique. Focus on keeping your legs straight and kicking from your hips. Start with a flutter kick, which is the most common kick used for freestyle and backstroke. Once you feel comfortable with the flutter kick, you can move on to breaststroke and butterfly kicks.
2. Practice Good Body Position
Good body position is essential for efficient swimming. It helps reduce drag and makes it easier for you to move through the water. To maintain good body position, keep your head in a neutral position with your eyes looking down at the bottom of the pool. Keep your body straight and parallel to the surface of the water.
When swimming freestyle, try to roll your body from side to side as you swim. This will help you generate more power and make it easier to breathe. For backstroke, keep your body flat and your arms by your sides. For breaststroke, keep your head and shoulders above the water and your arms out in front of you.
3. Learn Proper Stroke Technique
There are four main swim strokes: freestyle, breaststroke, backstroke, and butterfly. For beginners, we recommend starting with the freestyle stroke, as it’s the most common stroke used for fitness swimming.
To swim freestyle, start by extending your arm forward and pulling it back towards your hip. As you do this, roll your body from side to side and kick your legs in a flutter kick. When you need to breathe, turn your head to the side and inhale, then exhale as you turn your head back down.
For breaststroke, start with your arms extended in front of you and pull them back towards your chest. As you do this, kick your legs out in a frog-like motion. When you need to breathe, lift your head up and inhale, then exhale as you put your head back down.
For backstroke, start with your arms extended by your sides and pull them back towards your hips. As you do this, kick your legs in a flutter kick. When you need to breathe, roll your head to the side and inhale, then exhale as you roll your head back down.
For butterfly, start with your arms extended in front of you and pull them back towards your hips in a circular motion. As you do this, kick your legs together in a dolphin kick. When you need to breathe, lift your head up and inhale, then exhale as you put your head back down.
4. Master Your Kicking Technique
Kicking is an essential part of swimming, and it helps to propel you through the water. To master your kicking technique, focus on keeping your legs straight and kicking from your hips. Use a flutter kick for freestyle and backstroke and a breaststroke kick for breaststroke.
For a flutter kick, keep your legs straight and kick from your hips in a rapid up and down motion. Your feet should remain close together, and your toes should be pointed. The kick should come from your thighs and not your knees. Your feet should make a small splash at the surface of the water with each kick.
For breaststroke, start with your legs together and your feet pointed. Then, bring your heels up towards your buttocks, and then push your legs apart in a circular motion. As your legs are pushed out, your knees should be bent, and your feet should be turned outward. Then bring your legs back together and point your toes.
Remember to keep your upper body still while kicking. Your arms should be extended in front of you for freestyle and breaststroke, and by your sides for backstroke. Keep your head in a neutral position with your eyes looking down at the bottom of the pool.
5. Breathe Efficiently
Breathing is a critical aspect of swimming, and proper breathing technique is essential for efficient swimming. Try to inhale when your face is out of the water and exhale when your face is in the water. This allows you to take in more air and expel more carbon dioxide.
When swimming freestyle, turn your head to the side and inhale when your arm is fully extended. Then exhale underwater as your arm comes back to your hip. For backstroke, roll your head to the side and inhale when your arm is fully extended. Then exhale underwater as your arm comes back to your hip.
For breaststroke, inhale as you bring your arms back towards your chest and lift your head up. Then exhale as you push your arms out in front of you and put your head back down in the water. For butterfly, inhale as your arms pull towards your hips, and your head lifts out of the water. Then exhale as your arms push forward, and your head goes back underwater.
6. Practice Consistently
To improve your swimming technique, it’s essential to practice consistently. Try to swim at least 2-3 times a week for 30-60 minutes per session. Start with shorter distances and gradually build up to longer distances.
You can also practice different strokes to keep your workouts varied and challenging. Joining a swim club or taking swimming lessons can also help you improve your technique and stay motivated.
CONCLUSION:
Swimming is an excellent way to stay fit, healthy, and active. With the above beginner swim tips, you can improve your stroke technique, kicking technique, and breathing technique. Remember to practice consistently and seek guidance from experienced instructors to become a better swimmer.
If you’re looking for swim classes in West Hills, LA, we recommend SwimRightAcademy, a swim school that offers classes for all ages and skill levels. Their experienced instructors can help you improve your swimming technique and achieve your swimming goals.
So, what are you waiting for? Jump into the pool and start your swimming journey today!