You may improve your swimming by using a kickboard to practice the different parts of your stroke.

When you get in the water, lounging by the pool or having fun on the beach are much more enjoyable. Making a few minor adjustments to your stroke will significantly improve both your swimming ability and enjoyment, whether you are swimming for recreation or competition.

You’ll be able to swim farther before getting weary and move through the water more quickly and effectively. To improve your freestyle stroke, keep reading.

Wade In

Take your time and have reasonable expectations for Swimming classes for kids because, unless you live by the sea, it’s likely that you haven’t gone swimming since last summer. Robbin White, a co-founder of the Starfish Aquatics Institute, claims that being in excellent physical condition doesn’t always convert into swimming.

I’ve worked with very accomplished marathon runners and triathletes who needed to ease into the water. White advises wearing flippers to help you float in the water, floating on your back or stomach to get a feel for the weightlessness experience, and donning a snorkel to allow you to concentrate just on your strokes.

Breathe Correctly

Most of the time, you probably don’t give your breathing any thought. However, breathing while swimming is a deliberate, intentional action that, if done incorrectly, can ruin your stroke. The fundamental guideline is to inhale above water and exhale below it. The hardest part is the final stage (obviously).

Get comfortable with the sensation of blowing bubbles underwater in the pool’s shallow area. According to triathlon coach Jennifer Harrison, who is based in Chicago, “gently exhale with your nose and mouth, then roll — don’t elevate — your head to the side and inhale simply via your mouth.” This movement should feel synchronized with your strokes and rhythmic.

Be sure to breathe from both sides. Try breathing every two, three, or four strokes to find the breathing cadence that feels most comfortable to you. Also, avoid trying to breathe in and out as your face is rolling out of the water since you will quickly become winded.

Go a long way

Stretch each arm out in front of you as far as you can. According to Jenn Tyler, proprietor of Happy Swimmers, this will actually improve your ability to breathe.

For instance, when you extend your right hand far, your body will naturally lean to the left, which will make it simpler for you to roll your head and breathe in. As you reach, consider rotating from your hips and torso.

Maintain Body Line

Tyler advises against lifting your head above the waterline because doing so will cause your entire body to sink and provide extra resistance. As a substitute, maintain a straight body with your head in alignment with your shoulders and hips. Consider “swimming tall” across the water.


Have a friend take a video of you swimming across the pool so you can see how you appear, advises Harrison. “You can’t see yourself swim, unlike the gym where there are mirrors everywhere.”

Kick With Your Hip

Your legs will be pounding up and down as you move through the water while doing the freestyle stroke. Maintaining your legs close to one another can let you kick from the hip without tiring. Keep the knees very slightly bent and the legs mostly straight. (Avoid kneeling and kicking like you’re kicking a soccer ball.) You’ll be able to kick from your hips more effectively if you lightly squeeze your butt during the motion.

Step Up On Your Toes

Harrison claims that the best swimmers kick with their toes pointed. “You’ll only drag through the water if you flex your feet.” Strong calves make it simpler to point your toes, so work on a range of calf exercises at home and in the gym.

To do a simple calf raise, stand with your heels lifted and steadily raise and lower your body while holding onto a stable chair for balance. Several times per week, perform 3 sets of 10 reps. Move on to single-leg calf raises, lifting one leg at a time, when this starts to feel too simple.

Lower Your Chest

According to Harrison, “you should always feel like you’re swimming downhill” since the water is designed to support your body. To do this, you should position your head and trunk somewhat lower in the water than your hips. There should be a sweet spot where you feel like you’re gliding through the water with the least resistance, so experiment with how far you push your chest down.

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