Effective Swimming Practice Tips for Better Performance

Want to get faster, stronger, and more comfortable in the water? A solid practice routine makes all the difference. Below are easy steps you can start using today, whether you’re training for a competition or just want to enjoy your laps.

Plan Your Sessions Like a Pro

First thing – know why you’re in the pool. Write down a clear goal: improve endurance, sharpen technique, or work on speed. Then break the goal into short, measurable parts. For example, if you want to add 10 minutes to your continuous swim, schedule three sets of 5‑minute swims with 30‑second rests and add a minute each week.

Stick to a consistent schedule. Most swimmers see progress when they hit the water three times a week. If you can’t make a full session, a quick 20‑minute technique drill is better than skipping altogether. Use a simple log – date, distance, focus, and how you felt – to track progress and spot patterns.

Essential Drills for Faster Strokes

Drills are the backbone of any swimming practice. They isolate parts of the stroke so you can fix inefficiencies. Try these three basics:

• Catch‑up drill: Swim freestyle, but keep one arm extended while the other completes a full stroke. This forces a longer glide and better body rotation.
• Finger drag: Lightly drag your fingertips through the water on the recovery phase. It teaches a high elbow and smoother hand entry.
• Kick board intervals: Use a board for 25‑meter sprints, focusing on small, fast kicks. Short bursts improve ankle flexibility and leg drive.

Do each drill for 2‑3 sets of 25‑50 meters, resting just enough to keep good form. Once you feel comfortable, insert the drill into a regular lap set – for example, 4 × 100 meters freestyle with the catch‑up drill on the second 100.

Don’t forget breathing. Practice a bilateral breathing pattern (breathing every three strokes) to balance your stroke and reduce shoulder strain. If you’re new to this, start with one side breathing for a few laps, then switch.

Finally, finish each session with a cool‑down. Light swimming for 5‑10 minutes helps remove lactic acid and keeps muscles flexible. Stretch your shoulders, chest, and hips after you get out – a quick routine prevents tightness later.

Stick to these basics, track your work, and watch your swimming improve week by week. Ready to try a new practice plan? Grab a notebook, hit the pool, and enjoy the progress you’ll feel lap after lap.