Swimming Tips You Can Use Today

If you’ve ever felt clumsy in the pool or wondered why your lap times aren’t improving, you’re not alone. Most swimmers get stuck on one or two habits that hold them back. The good news? Fixing those habits takes only a few minutes a day and a willingness to try something new.

Fix Your Body Position First

The foundation of every good stroke is a balanced, horizontal body position. When you’re too low, water pushes you down and you waste energy. When you’re too high, your hips drop and your legs drag. A quick way to check is to look at the water surface from the side while you glide. Your head should be in line with your spine, eyes looking slightly forward, not straight down. If you notice a wobble, practice a “dead man” drill: hold a kickboard in front, stretch your arms, and focus on keeping your hips at water level. Do it for 25‑meter increments and you’ll feel the difference instantly.

Breathing Made Simple

Many swimmers panic when it’s time to breathe. The trick is to turn your head just enough to catch air, not lift it up. Start with a side breath every three strokes, then switch to a two‑stroke breathing pattern once you’re comfortable. Using a snorkel for a few laps helps you isolate the arm movement from the breath, letting you build rhythm without the head‑turn stress.

Another common mistake is holding the breath too long. Your body needs a steady flow of oxygen, especially during longer sets. Try exhaling continuously while your face is in the water; you’ll notice smoother, more relaxed strokes.

Kick Like a Pro

Strong kicks give you propulsion and keep your hips up. If your kick feels weak, you’re probably kicking too shallow or using a scissor motion. Focus on small, fast kicks from the hips, with ankles relaxed and toes pointed. A simple drill is the “flutter kick on back” – lie on your back, keep your arms at your sides, and kick fast for 30 seconds. You’ll see your legs get tighter and your overall speed improve.

For endurance, add a kickboard set at the end of each workout. Start with 4 × 50 m, rest 20 seconds, then increase the distance as you get comfortable.

Build Endurance the Right Way

Most beginners think swimming longer distances every session is the answer. In reality, mixing short, high‑intensity intervals with longer, easy swims works better. Try a set like 8 × 25 m sprint, 15 seconds rest, followed by 2 × 200 m steady pace. This format trains both speed and stamina without burning you out.

Don’t forget to track your times. A simple notebook or phone app helps you spot progress and stay motivated.

Gear Up Without Breaking the Bank

You don’t need a fancy suit to get better. A snug swim cap, proper goggles that don’t leak, and a pair of swim fins for drills are enough. Fins add resistance, which strengthens your kick and ankle flexibility. Use them for short bursts, not the whole workout, to avoid fatigue.

Finally, keep your pool routine fun. Mix in games, try a different stroke, or swim with a buddy. When you enjoy the water, you’ll stick with the tips and see real improvement.

Ready to put these ideas into practice? Pick one tip, work on it for a week, then add another. Small changes add up fast, and before you know it you’ll be cutting seconds off every lap.