Tips For Better Freestyle Swim Workouts

Mind is All

If you’re a swimmer and want to get the best times and the best workouts, you’ll want to try these swim workout tips.

For an all-body workout that will improve your times, do more than just the freestyle stroke during your workout. You'll benefit from doing some breaststroke, a lot of freestyle, some kickboarding, and using a few props. Begin your practice with freestyle laps, being sure to always reach forward, extending as far as possible with each stroke, and letting the stroke glide in front of you before pulling down. Make each pull through the water strong and powerful, being sure to push the water behind you, not out to the sides or across your body. Kick from the hip, keeping your legs mostly straight, with only a slight bend to your knees. Don't fight the water; glide upon the surface. Remind yourself that strong, smooth strokes will win the race.

Use paddles to add resistance and build muscles, trying to get across the pool with as few breaths as possible. Then switch it up by taking off the paddles and swimming a couple lengths with your hands clenched into fists. Then, resume your normal freestyle stroke, noting how different it feels. You’ll be much more aware of the power of your hands and will find you’re much faster.

When you’ve worn out your shoulders (always be careful to avoid injury), make sure to invest some time using the kickboard. Rest your upper body (it may feel good to stretch your arms out over the board) and kick, propelling yourself forward with long, deep, straight-legged kicks. Extend each kick deep into the water, challenging yourself to use all the muscles you can. Practice on the kickboard until you feel the burn. Switch to a breaststroke kick for a couple lengths, working the outer and inner thigh muscles and giving your quads, hamstrings, and gluts a break.

Complete your workout with a last set of freestyle laps, just you, no props. Focus on perfecting every stroke.