There is an Australian movie titled “Swimming Upstreams” with Academy Award Winner Geoffrey Rush (“Shine”, “Banger Sisters”, “Intolerable Cruelty) and Jesse Spencer (“Uptown Girls”, the TV series “House). Spencer plays a swimmer whose major goal is to make his father proud. In order to prepare for his role, Spencer worked out to achieve a swimmer’s body.

To be accurate, look at Ian Thorpe’s body. The Olympic winning swimmer may be having problems driving, but when it comes to swimming, he’s at the top of his game.

In fact, health-conscious individuals resort to swimming as an activity that will help them become fit. If you’re looking for a healthy exercise routine, swimming for fitness is just a swimming pool lap away.

If you love swimming and you want to be fit, then you can try out the regimen most swimmers and non-swimmers do. Swimming for slimming purposes has become a great activity for anybody who wants to be fit and remain fit.

The activities are designed to help swimmers and non-swimmers maintain their interest in swimming. By conducting research and eventually developing activities targeted for fitness swimming, most committees are also dedicated to offering resources for educating adults on the benefits they can get from swimming.

You must first locate the swimming pool that is right for you. Looking for the perfect place for you to swim is like searching for the right gym you can regularly work out at.

Drop by the mall and get a new swimsuit, new goggles and other swimming equipment. You can also read up on the strokes that you can apply in the lap-swimming environment of the pool.

Most swimming lessons will be conducted in an easy and fun way for swimmers and non-swimmers alike.

Now it’s time to get serious. Swimming for fitness is like a workout regimen. You plunged into the pool for a reason. Swimming for fitness must be challenging and at the same time fun to do.

Treat swimming as if you are jogging or running. Make sure that the effort you exert in the pool is of the same stress level as what you would do if you were pacing on the side of the road.

It is possible to lose weight in swimming. Combine the swimming for fitness regimen with a balanced diet and you will be assured to shed pounds. Swimming is just like any other physical activity. For those who are overweight, swimming for fitness is probably the best activity that could lessen the stress on the joints of their legs. Swimming also provides an over-all body cardiovascular exercise.

Remember to consult your doctor or physician before getting started with a swimming routine. Do not overwhelm your body. Start at a slower pace and increase gradually. The distance and speed is not the focus. It is the amount of time that you spend in the swimming pool that matters.

Thirty minutes to an hour of physical activity for three to four days a week can help lessen the possibility of heart disease, stroke and diabetes. As long as you are engaged in a physical activity program on a regular basis, the cholesterol level and blood pressure will decrease.

Try monitoring your heart rate while you are swimming. You can start by monitoring the maximum heart rate you are expected to acquire – at your age. It varies from person to person. Consult your physician with this information. Once you have attained what your maximum heart rate is, you can regularly check it while you are exercising. You can do this by checking your pulse and counting the number of heartbeats for ten seconds. For better accuracy, use a clock. Multiply the number of beats by six. This will result give you the heart rate.

The next step is easing into your routine. The first few weeks, try to swim for 30 seconds and then resting for another thirty seconds. We suggest that you do this nine to ten times.

By doing the same set mentioned above, exercise your legs by doing some kicks. Put on some fins then go kick for 30 seconds. You can rest for 30 seconds too. Some people use a kickboard.

Spice up your regimen by changing it. You can alternate your swimming and kicking, depending on your resting time. When you have gotten used to what you are doing, that is when you gradually build up your routine. Determine your own pacing. If you’re comfortable, that’s when you increase the laps and the time. You can also adjust your resting period.

Pretty soon who knows? You might just have Jesse Spencer’s physique! Or better yet, Ian Thorpe’s!


You decided to become a swimmer. In fact, you are willing to invest in it. You are a swimming enthusiast and are willing to spend as much as it takes for you to get the best equipment out there.

But before you go shopping for the top-of-the-line swimming equipment on the market, you must at least have an idea of equipment is available.

Obviously, you need a swimsuit. Most facilities require their swimmers to be in suits before they can dive into the pool. They do not allow people to be in shirts or shorts.

There are many designs of swimsuits out there. You can go for the fuller design that is less desirable by the youth. Nowadays, youth prefer the skimpy two-piece bikinis for the women and tight trunks for the men. Regardless, whatever preference you have, before you can even dip yourself in the cold water of the pool, you have to be wearing your swimsuit.

In order to protect your eyes from minute particles, wear a pair of goggles. This will also help you to see clearly underwater. Many manufacturers even have prescription goggles for those who do not have 20/20 vision. Get a pair that has a snug fit but not tight enough to make you uncomfortable while wearing it. Just like shopping for the right pair of shoes, trying a pair of goggles one after another is necessary before you get that perfect fit.

When swimming, your legs must be worked out too. Add propulsion to them by wearing fins. There are loads of fins for you to choose. Like the goggles, they must be snug but shouldn’t be too tight. If you are not able to get the right size for you, then go for the larger ones and just like what you do with a pair of shoes that are a bit big, wear socks underneath. For beginners, long fins are highly recommended because they allow the ankle to be flexed. As an alternative, you can opt for short fins. These are excellent for additional speed when you’re swimming and you do not have to exert too much effort on your legs.

We suggest using flotation while you are swimming. You can do this with a pull buoy. This equipment is made of foam and it is available in various sizes and shapes. By placing it between the swimmer’s legs and above the knees, the lower body is isolated and floats a bit higher than the other parts. Swimmers’ legs have the tendency to sink, especially when they are tired. The pull buoy will do the work for you.

If you are concentrating on working out your legs, this is where the kickboard comes in. This is also made of foam and like the pull buoy is available in various sizes and shapes. With the same purpose as that of the pull buoy, the kick board can help lift your upper body. If you are in a situation where your shoulders are sore from all that stroking, kick the kickboard in order to achieve less flotation.


If you are focusing on your pull, hand paddles will assist you in reaching your goal. These swimming accessories are made out of plastic. They come with a surgical like tubing connected to a paddle that you hold in your hands. Paddles are available in glove-like form made from rubber or Lycra. When you are using hand paddles, be very careful as they cause a lot of stress on your shoulders.

For colder pools, it is important that you have a lined top. Not all pools have similar temperature. It helps to have a kit when the situation calls for it.

There are some swimming pools that suggest you wear a hat. Just bring one in case they do. By wearing hats, you are protecting your scalp from the harmful chlorine that is in the water. Besides, they can also help in keeping your head warm.

Before dipping, double check that you have a thick towel to dry yourself the minute you jump out of the pool.





Swimming is not only a rejuvenating and relaxing activity; as we discussed it can also be an excellent over-all body workout. As long as you utilize all the strokes, your body will be in its best form.

Normally, a swimming stroke may amount to nothing, but if you do it in a specific method, your arms and your legs are stretched and pushed forward fighting the water. The force will eventually cause your limbs to exert the needed effort to be fully worked out.

When conducting different kinds of strokes, make sure that there is little water splashing. Forward movements must be smooth instead of jerky.

For better elaboration, here are the kinds of swimming strokes along with advice on how they can be done properly.

1. Butterfly Stroke. A number of swimmers will agree that this is the hardest swimming stroke they ever have to do. It is tough because it is quite exhausting. After each stroke of your arm, you are required to kick your legs like a dolphin. When this stroke is conducted in competitions, the swimmer must avoid swimming underwater.

2. Breast Stroke. This is a stroke that involves moving your arm on the front, then tilting your head to your shoulder level. It is like a frog kicking on the pond. The rule is that the swimmer keeps his head above the water while he is conducting the stroke.

3. Crawl. Here the swimmer alternately kicks and laps over his arm. This stroke is often described as like that of crawling while you are swimming. While the swimmer crawls, his head must be kept in the water and his face alternates from side to side.

4. Sidestroke. The distinguishable feature in this kind of stroke is the scissor-like kick involved when a swimmer is required to do this. This stroke is done underwater and the body of the swimmer must be pushed toward the direction in front of him. But at the same time, he must keep his body on just one side.

5. Backstroke. This stroke requires the swimmer to alternately lap over his flutter kicks with his head and arm movements.

6. Freestyle swimming. Just as it implies, this kind of stroke gives the swimmer the freedom to use whichever swimming stroke he wishes to use, just as long as he conducts the required swimming workout period.

7. Dog paddle. Clearly this is the easiest stroke of them all, even a child can do it. Here, the swimmer modifies his flutter kick in such a way that the forward motion occurs with the arms underwater.

Whichever stroke you use when you are swimming, you must remember these following keynotes:

1. In swimming, breathing is everything. You have to be able to control your breath. Bob as much as it takes. The simultaneous bobbing and breathing as you are stroking is a skill that must be required by any swimmer in order to do well in this sport.

2. As soon as you have established your breathing and bobbing, next you should concentrate on your body position. When you kick, you have to extend your glides on both your front and back directions.

3. If you want, you can adjust your regimen in order to heighten the fun while you’re working out.

4. The next factors you should consider are your technique, strength, endurance and flexibility. These affect the way you swim and the rate of how comfortable you are when you’re in the water.

5. As soon as you are in your element, you can present the various kinds of strokes in a more effective and developed manner. By extending the refinement of your swimming technique and strokes, this can be a long-term goal if you see competitive swimming as part of your future.

6. Finally, safety first is the old adage that applies even in swimming. You have to be aware of your surroundings. You have to know where the nearest phone is so that you could summon help in case an accident occurs.

You must always respect the water.  Remember that you have limitations.



You are into swimming.  You have the best suit you can buy. You have accessories – goggles, kickboard, pool buoy, etc. You know the strokes and even your trainer says that you are ready to compete alongside the best swimmers in your state.

You also know when to bob properly. You are able to bob your head in such a way that it is simultaneous to the way that you are stroking your arms. However, the next question is, how is your breathing?

Breathing is very important to swimming. A swimmer must know when to breathe, when to bob his head and when to stroke his arm and kick his legs. It is a simultaneous activity that must be conducted properly for better results.

Swimmers know that when they swim, it is an activity that helps their mind and their body to de-stress. They leave the unwanted energy in the water. A swimmer knows that it was a good swim when he feeling less stressed and feels energized.

Swimming also improves your cardiovascular and aerobic capacity. If the swimmer knows how to breathe properly while in the water, then swimming can be an over-all workout for him. By maximizing your efficiency under water in a short period of time, you can say that you are breathing properly.

Honing your technique can do this. Doing the proper strokes are not enough. Yes, this is a necessity but you must be able to do the strokes and do proper breathing at the same time. Once you have mastered the technique that allows you to exert less effort in every stroke you make, as you take in air underwater, then you are in the right track.

Try to balance your body. A good swimmer floats flat out above the water perfectly. He can remain in a horizontal position with less exertion of effort. By practicing swimming in a flat position, you can push your chest above the water. This action will eventually lift up your hips. This will also influence the position of your head as well as the rest of your body.

By keeping your head relaxed and looking down or slightly at the direction right in front of you, breathing will be easier.

In any swimming stroke, the swimmer strokes from his hips. Most swimmers rely heavily on their arms but by using their hips, more power is released. The pacing of breathing must be simultaneous with the gyration of the hips. This teaches the swimmer how to roll his body. Rolling their body is the final element a swimmer needs to know. By doing so, they glide through the water like an ice skater cuts through the rink.

Before we can fully explain the proper breathing technique, let us elaborate the basic components needed in freestyle swimming.

The proper entry of your hand once you slice through the water is what prepares you for the stroke. Your index finger and your thumb enter into the water first because your hand slices through it at a 45-degree angle. Once your hand is in, that is when you roll your body downward and to the same side. Simply reaching right in front of you can do this. Breathe in and out through the process.

Then with your extended hand, you hold the water. By thrusting it downward in a catch position, you prevent it from tearing your hand inefficiently through the water. This is a common mistake of beginning swimmers. By grabbing the water, you can thrust yourself forward. Use your elbow so you can retain your power and your leverage. Your hand and breathing must remain relaxed as you reach in for the water.

The most important phase of the entire stroking and breathing process is the propulsion. Once your grab of the water is good, you exert power from your hips. You can do this by rotating them simultaneously with  pulling yourself through the water using your forearm and your hand. The key is as you complete each stroke in an S shape manner, you pull your arms together and breathe in as you bob your head.

After shortening your strokes whenever they get tired, you must pull your hand out of their water and up to the level of your waist. Strive to end the stroke with a powerful push. As your arm is extended behind you, that is when you breathe out. This will allow you to expand your energy and do more laps and strokes.

Obviously, the swimmer has to recover after giving his arm a break from all the stroking. As soon as the blood flows back in, relax your muscles and release your grasp of the water. By lifting your elbow high up, let your hand freely sweep the water under your elbow. Rotate your shoulders and then breathe out.

Air is not as accessible when you are in the water, as opposed to when you are running or cycling.  When you’re in the water you have to focus on your breathing in a different manner. Oxygen deprivation can occur if you do not breathe correctly.

The key is with each stroke that you do, exhale. You inhale when you roll your body. By breathing in this manner, you will be more confident to take the plunge.


Like it is with the breathing, the propulsive force that is exerted in swimming is different from the generated propulsion in land activities such as running, jogging and cycling. With land activities, the push is done against the earth. The earth endures an acceleration that cannot be detected and often times negligible because of the large mass.

This is the difference when one accelerates in the water. As justified by Newton’s Second Law of Motion, the kinetic force needs a mass and acceleration for the action to take place.

Mass of water’s momentum travels along with the velocity of the kinetic force so the equation means that whatever force is applied on to the water’s mass, it equates the change of momentum rate.

Regardless of the dynamic mechanism fluid of the propulsion, each stroke by the swimmer thrusts him forward, therefore generating a mass of water that propels him backwards.

So in order to turn on the kinetic energy while swimming, the mass water momentum should coincide with the velocity that is applied to the water’s mass to change the swimmer’s momentum. This is because the swimmer’s propelling force results in the velocity change of the water’s mass. The mass of water that is pushed away gets the kinetic energy.

Kinetic energy is the swimmer’s effort as he pushes away the mass of water in front of him. In a totally mechanical manner, the swimmer converts this effort into kinetic energy on the water.

Let’s say that a swimmer is required to thrust this much so that he can acquire this amount of velocity. This is because the velocity can be obtained by giving the water a backward thrust. The formula is that the fluid’s mass obtains changes in momentum depending on the action that results the reaction.

At the same time, the kinetic energy that was thrust into the water equates the force on the water’s mass and is multiplied by the velocity. This is the total power exerted by the swimmer as he strokes backwards, therefore giving a change in kinetic energy, as to not waste the power that he releases.

Let’s say that the swimmer swims at a speed that is always constant to him. If that is the case, then forces that were reserved equate the propulsive forces of his stroke. The swimmer is required to drive the water to a certain amount of power that will equate both the velocity and the water’s mass. This is the propelling efficiency of the swimmer.

With that equation, the propulsion the swimmer thrusts is constantly lost to mechanical energy because this generally pertains to the kinetic energy of each stroke. There are power losses that must be considered, just as these power losses depend on the technique of the stroke the swimmer uses.

To determine the difference obtained from the total energy done through swimming, the mechanical power is lost but is estimated using the propulsion that was generated.

The power that is lost to each propulsion is determined by comparing the uptake of oxygen as the swimmer goes to a similar rate of velocity. This swimming condition takes the oxygen that reflects the needed power to drag the required propulsive force.

As the swimmer pushes his body off into the water, more kinetic energy is lost. Therefore the energy expenditure rate when the swimmer moves at similar velocity rate is proportional to the magnitude of the force obtained.

The approach mentioned all throughout this chapter is the considerable equation for each mechanical power output the swimmer exerts. It has been researched that the ratio of the mechanical power exerted is total to the mechanical power that had been released. This was the result of the study conducted on two highly trained athletic groups: the tri-athletes and the swimmers.

Their performances were evaluated to signify that the efficient propulsive energy and performance are also determining kinetic energies in swimming.

Through the use of regressed equations, their total energy exertion was calculated at power inputs. Tri-athletes and swimmers’ results did not differ in their stroke frequency and gross efficiency.

The only significant difference is that the swimmers have a higher proportion of power exertion compared to that of the tri-athletes. This is because they transform it to kinetic energy.

Therefore, the relation between gross efficiency and swimming velocity equates to the total drag and power input to the propelling efficiency of the swimmer.





Having a good strong pull in swimming is important if you wish to improve your speed and, better yet, your efficiency in this sport.

Now that we have discussed the basics let’s move on to more specifics.
 
 Speed is basically dependent on your distance per stroke whereas efficiency in swimming can be seen on how much energy you’re expending per stroke. Both factors are dependent on your pull because this helps in carrying your weight forward in the water.

Tips on How to Develop a Strong Pull in Swimming
There are two types of exercises that you can do to develop a strong pull in swimming: land-based and water-based exercises.

Tips on Which Land-Based Swimming Exercises to Perform
It’s best that you join a gym or fitness center to develop a strong pull for swimming and see the results in a short period of time. As you’ll need to use a variety of exercise machines for a total body workout, it’s better to join a gym than purchase each of everything.

SHOULDERS – You’ll notice a couple of exercise machines labeled as chest extension. Besides that, these machines will also help in broadening your shoulders. A wide set of shoulders is important because it allows you to have a stronger pull than what you were capable of before.

HIPS – Most if not all exercise machines have at least one exercise machine that helps you to decrease the fat in your outer and inner thighs. You need to use these machines frequently to reduce the size of your hips. Although having wider hips may seem initially ideal for a swimmer’s physique, the contrary is in fact true. Having slimmer hips will indirectly help you develop a stronger pull in swimming.

Swimming with slimmer hips will allow you to expend less energy for kicking and focus more on getting a stronger pull and firmer stroke in swimming.

LEGS – You can use an exercise bike or a treadmill machine to improve the strength in your legs. The reason behind this is similar to why you need to have slimmer hips. Having more powerful legs will again allow you to have better focus on developing a strong pull instead of having to divide your attention between kicking and pulling.

STRETCHING – There is a variety of stretching machines which you can use in the gym and you can pick whichever catches your fancy; stretching your limbs will increase your flexibility and reach and consequently the length of your pull as well. This will definitely come in handy in crunch time and when all of you are a hairsbreadth’s away from the finish line. With just one little turn, a stronger pull and a longer reach can help you touch the wall more quickly than anyone else!

Tips on Which Water-Based Swimming Exercises to Perform
It’s best that you practice the following exercises with a swimming companion, preferably one with equal knowledge of the sport, so that he or she can inform you which aspects of your swimming require additional work.

Arm Pull Down Exercise – This particular exercise will help a swimmer pull forward more quickly because of added strength. Remember to keep your back straight and your chin down when performing this particularly exercise.

Breathing Exercises – Sometimes, being short of breath may affect the strength of your pull, never mind that other physical factors remain constant. To prevent this from happening, make sure that you practice breathing exercises regularly when you’re in the water. More importantly, continue practicing and strengthening your lungs underwater.

On-Field Exercises – If participating in a long-distance swimming competition, exercising in the pool would be useless because it can never duplicate the various natural challenges posted by open water forms. As such, you’ll have to practice your pull and other swimming techniques on the venue of the event itself or any other similar site. Test your strength against the waves repeatedly, but make sure that you have someone with you!

When you browse the Internet for swimming tips, you’ll notice that there’s a dearth of information regarding the importance of having a strong pull in swimming. Don’t take that as an indication however of its unimportance. Ask any swimming coach and they’ll surely confirm the importance of having a strong pull in swimming. As such, pull hard and strong in order for you to swim your way to victory! Break a fin!

The Proper Kick

5 Tips for the Proper Way to Kick in Swimming

Which do you need more in swimming – stronger legs or arms? Although the jury is still out on that one, there’s no doubt however that strong legs are critical in effective swimming. If you believe you need to work on your legs and kicks to perform better in the water, here’s what you could do.

It’s Time to Unwind
Relaxing is the key to having the proper kick for swimming. It may seem implausible, but it’s true. You can ask any professional athlete of any sport, and it’s a guarantee that each and every one of them will tell you that too much tension and stress will make you perform ineffectively because it hinders your body – all parts of it – from moving freely.

If you want to have the proper kick for swimming, you can start learning how by relaxing. Just concentrate on your swimming and nothing else. Sometimes, it just doesn’t pay to push yourself to the limit!

Kicking is Not All about Legs
Although it may seem that it’s only your legs that do all the work when you’re kicking in swimming, kicking actually involves your hips as well. Every time you start to kick in the pool or open water, the force for your kicks starts from your hips. As such, you need to exercise your hips as well if you wish to develop not only a proper but swift and effective kick in swimming!

Coordination is Another Key
Developing the proper kick for swimming can be divided into two steps: the first is all about the techniques for kicking while the second step requires you to kick effectively and in synchrony with the rest of the body. Knowing how to kick will not be enough if you don’t know how to work your kick together in time with the movement of your head, arms, and shoulders. Everything must work together before you can hope for your proper and swift kick to deliver its promise of success!

Coordination however takes time to practice so don’t give up just because your 1-day practice doesn’t show any visible results. It truly does take time and effort. Also, to improve your practice for kicking in time with the rest of your body, use the typical 1-2-3 count as you move. Count to yourself one-two-three until your body effectively moves with such a rhythm even when you’re not counting already. If you feel that this is insufficient, don’t hesitate to use your favorite beat to keep your kicking and swimming in time.

Are Your Legs Fit for a Model?
If so then great! Not only do you have legs that are sure to get you a date but it can help you win a trophy in swimming as well. Long legs are more preferable than shorter legs in swimming because you gain more length with them. Obviously, not everyone in this world have long legs. If you don’t fancy taking a trip to the doctor and have him reconstruct and add on to what God has blessed you with, you’re left with no alternative but to work with what you’ve been given.

The best way to minimize your natural disadvantage is by keeping your legs as straight and long as possible while kicking and swimming. After each kick, do your best to straighten your legs out. Of course, make sure that you’re not violating the other rule we’ve discussed while concentrating on keeping your legs straight. It’s important that you keep yourself RELAXED while doing this or there’ll be no swimming trophy for you!

Making Your Legs Elastic
It would do any swimmer good to be kin to the superhero with elastic limbs because this will enable them to kick stronger, faster, and better. Since nobody however can claim such a relation, swimmers simply have to resort to hard work and practice to keep their legs flexible.

There are various exercises you can use to increase the flexibility of your legs, and the great thing about this is that not only do they improve your kicking and swimming but they can also reduce the risk of energy as well.  This is discussed in greater detail in other chapters in this book.

That’s all for this chapter! Hope you make a splash – literally and figuratively – when you go swimming!





Increasing one’s speed is generally of interest to competing and non-competing swimming enthusiasts. After all, nobody can deny how incredible a picture of people swimming in great speed makes, especially if they’re in tiptop shape. If you wish to learn how to develop your speed in swimming, here are several tips that you can follow.

THERE ARE ALL KINDS OF SPEED, AND THEY’RE ALL IMPORTANT.
Speed in swimming is not only about how fast you go in water. It’s definitely more than that. Physical speed – which computes the time and distance and is affected by your level of fitness, endurance, and strength – is also affected by your technical and mental speed. This will be discussed in detail in the succeeding paragraphs, but for now, it’s important for you to understand that physical speed is not everything in swimming.

THE FACTORS THAT AFFECT PHYSICAL SPEED IN SWIMMING
There are three primary factors that affect your physical speed in swimming: physical fitness – which includes your vital statistics – endurance and strength.

Physical fitness is all about your body. Height, physique, weight, body mass, and your health all matter greatly in swimming. If the “tall, dark, and handsome” is the usual description applied to the Prince Charming of the world, it’s “lean, tough, and fit” on the other hand that applies to swimmers.

People who are overweight will naturally be unable to gain as much speed as they should in swimming. If you’re overweight, you naturally have to work on getting your weight down by the proper exercise and diet.

You need to be tough. Although swimming isn’t essentially a contact sport similar to basketball or football, there are still secret nudges and kicks that you have to contend with in swimming. You need to be especially tough…not to get even but to get past such underhanded tricks and allow them to affect your speed.

Lastly, you need to be fit. Having a lean physique isn’t enough. You also need to be healthy. Health is what will give you that extra boost you need in emergency situations where you’re just one inch behind your competitors.

The second factor that affects physical speed in swimming is endurance; how long exactly can you continue swimming? Although many people believe that endurance is only critical in long-distance swimming, endurance is actually important in all types of swimming simply because it’s a factor that affects speed.

At the start of any swimming race, you’ll have an abundant source of energy to rely on. Your energy will naturally supply with the force you need to swim speedily. But after a while, when you’ve covered a considerable amount of time and distance, you’ll feel a change in your energy levels. Endurance however will enable you to push through and maintain your speed.

Strength is simply how strong you are in using your leg and arm muscles to get you where you wish to go in the pool. If you have problems in this area, strength training and workouts will help you build your muscles in no time.

FACTORS AFFECTING TECHNICAL SPEED
Technical speed is all about doing a particular swimming technique correctly and efficiently. If you can’t execute a particular swimming technique in such a manner, this will greatly affect your speed. To improve your technical speed, you may need to improve your flexibility, grace, and agility as well. It’s possible for you to have physical and mental speed without technical speed, but you’ll need physical speed to obtain technical speed.

FACTORS AFFECTING MENTAL SPEED
Mental speed is how quick you are to getting on your feet…or fins, in this instance. There will be various situations in which you’ll have to think up new strategies to swim faster and better. There will be times when you’ll find yourself at a fork in the road. In those instances, your mind must be able to effectively size up the factors of each alternative then come up with the right decision. You must be able to do all those and more in less than a second. Anything longer than that and you just might lose.  

If, upon accomplishment of all the tips mentioned above, you still feel unsatisfied with your swimming speed, consider hiring a coach to work on your performance. A coach will be able to provide you with more specific instructions as to which aspects of your swimming you should concentrate on to increase your speed.



Swimming is one of the few sports in this world where you don’t need natural talent to excel. In swimming, all you need to do to improve your skills is by staying fit…and constant practice.

Top 10 Drills and Practice for Swimming

Go the Distance – The total number of seconds or minutes you’ve consumed in order to cover the whole length of the pool never tells the whole story. You need to know, for instance, your distance per stroke for instance. Rather than computing for the amount of distance you cover in each second, you’re computing the amount of distance you cover in each stroke. Distance per stroke is a more accurate study in swimming.

To improve your distance per stroke rate in freestyle and backstroke, you need to concentrate on straightening your whole body every time you finish kicking and making a stroke, the movement of your hips and shoulders as well as decreasing your resistance. For breaststroke, all you need to focus on is maintaining your rhythm.

Pretending You Don’t Have Fingers – A secret but effective drill in swimming is swimming with closed fists. It may sound strange but it does work. If you have an upcoming competition, constant swimming with closed fists will give you the edge you need. On the day of the event when you’re swimming in the actual race itself, you’re sure to feel like your hands can get you everywhere. One swift hard stroke will seem as if it’s eating up lots of distance, and the funny thing about that is it really does.

Kick, Kick, and Kick – If you had ever taken swimming lessons, you’ll surely remember your swimming coach asking you to practice kicking with your kickboard. Guess what? You need to continue doing that even now. No matter how old you are and how long you’ve been swimming, you still need t o go back to the basics once in a while to improve your performance in swimming. Practice kicking with a kickboard for at least one hour every month. If you can do it longer then so much the better!

Keep in mind however that the way you practice with your kickboard depends greatly on which particular stroke you’re interested in excelling.

Free and Back – This drill requires you to perform freestyle and backstroke alternately. Completing this drill will allow you to improve the movement and rotation of your hips. Few people are aware that one of the most important sources of strength and force in swimming is found in your hips. This particular drill will allow you to effectively focus on your hips. To execute this drill correctly, alternate between four sets of freestyle and backstroke.

Swimming with Music – Rhythm is very important in swimming and most especially when you’re specializing in breaststroke. To improve your rhythm and flow in swimming, consider using music while swimming. Start with something moderately slow so that you can easily keep up with the song’s beat. Make sure that your body’s completely relaxed while swimming. Change or increase the beat of the music you’re using only if you feel comfortable doing so.


Do practice regularly. Consistency and constancy is very important. Although you don’t need to practice at the same time everyday, you do need to ensure however that you set aside a portion of each day for your swimming practice.

Don’t perform any drill or practice if you haven’t eaten yet. Swimming is a sport that consumes major portions of your energy at each stroke; it’s why swimming is one of the most favorite sports of people wishing to diet after all. Without a sufficient meal to get you by, you won’t be able to have enough focus and energy for swimming.

Make sure that you divide your practice time proportionately. Spend an equal amount of time building your strength and endurance and improving your techniques in swimming. Focus equally on building muscles in your arms and legs. Concentrate on breathing exercises to help you swim better underwater if necessary.

Without constant drills and practice, whatever innate talents in swimming you have are sure to rust. Remember that complacency is the ultimate opponent of every athlete and that includes professional swimmers as well.


There are two stages to cover when you’re swimming like a fish: how to swim without fear and how to last long underwater. Fishe as a rule don’t experience any trouble with either because water is their natural habitat. If you wish to swim like a fish, that should be your aim as well.

Tips on How to Swim Underwater
Learning how to swim underwater is one of the most frightening things to attempt in this world because most people are born with the preconceived notion that they can’t last a second underwater without losing oxygen and ultimately drowning to death.

Step 1 Breathing Preparation
Start by exhaling deeply. Feel the air move from the deepest part of your stomach and let it climb slowly but surely out of your mouth. Afterwards, inhale just as deeply and feel the air move in reverse this time. Do this twice or thrice, depending on how comfortable you feel after two sets of this particular step.

Step 2 Going Underwater
Once you feel that you’ve already inhaled and exhaled the sufficient amount of air, it’s time to go underwater. Do so slowly then use the wall to propel you forward. It’s important to learn how to swim underwater in a pool first before trying it anywhere else. In a pool, you’ll be able to remain in safe surroundings no matter how deep you go.

Step 3 Moving Underwater
This is where the swimming like a fish enters the picture. If you’ve ever seen how a fish swim, you should notice how graceful they glide in the water. That’s how you should move as well. There is really no technique as how to move underwater, but all you should concentrate on is working your arms and legs together.

Dos and Don’ts for Swimming Underwater
Keep yourself relaxed when swimming underwater. There are two important reasons to keep yourself in a state of relaxation when swimming underwater. Firstly, swimming underwater in a relaxed state will prevent you from making ill-advised choices in emergency situations. Secondly, swimming underwater in a relaxed manner will also lessen the amount of oxygen you use up.

Always start with an easy goal. Your first few attempts at swimming underwater must only require you to hold your breath less than twenty seconds or so. You can increase this only when you can effortlessly hold your breath for twenty seconds. During these attempts, it’s important that you stay in shallow depths first. When you can successfully hold your breath for almost a minute, that’s the only time you should try holding your breath in the deeper parts of the pool.

Never push your lungs to the limit. You’ll get where you want to go in time.

Tips on Swimming without Fear
To learn how to swim without fear, you should once again practice in a pool first and preferably with a lifeguard nearby. It’s also better if you learn from a professional swimming coach, but if that’s presently out of your budget, you can of course learn by self-study.

Start by practicing your kicks with a kicking board. You need to practice kicking without bending your legs too much then straightening it completely after every kick. Do so until you feel that you can kick effectively even without a kicking board.

After practicing your kicks, the next thing you should concentrate on is floating. Many people actually find it more difficult to learn how to float than learning how to perform freestyle or even backstroke.

When practicing how to float, focus on keeping your body relaxed. If you’re too tense, you’ll find it more difficult to let yourself go and allow the water to carry your weight. Also, it’s important that you practice near the shallow depths of the pool first especially if you’re alone.

Swimming like a fish will take time so don’t expect your body to grow  gills and fins after practicing for just a few days. To give yourself proper motivation for achieving your goal, always remember that when you were a baby, it didn’t take you mere weeks to learn how to walk. It took you a year or two in fact. So anything less than that to get you to learn how to swim like a fish is definitely good enough, isn’t it?



Scuba swimming is, by its very definition, not a sport that’s for everyone. If you’re new to scuba swimming, here are several tips you should consider to ensure that your time underwater safe but enjoyable.

7 Tips on How to Reduce Risk and Increase Pleasure from Scuba Swimming

ASK YOUR DOCTOR
Before anything else, you must ask your doctor for permission before enrolling in a scuba swimming class. Although it may not seem like it, scuba swimming is quite a demanding sport physically speaking so it’s important that you inform your doctor about your intentions before doing anything.

You certainly don’t need the physique of a professional athlete, you will need however more than the average amount of strength and endurance to enjoy scuba swimming fully. A consultation with your doctor will also let you know if there are several things you should avoid or remember about your health before hitting the water.

SELF-STUDY IS IMPOSSIBLE
Technically speaking, scuba swimming is possible but in the eyes of the law, what you’re doing is outright illegal. Nobody is exempt from this rule so don’t even think of attempting to reason your way out of trouble if you’re caught by the authorities making an attempt at scuba swimming by self-study alone.

Scuba lessons are a bit expensive, but the great thing about it is that you’ll only need one or two sessions to learn the sport and get your diploma. Most, if not all, scuba swimming lessons also include a chance to apply your knowledge hands-on.

CONSIDER YOUR BUDGET
If you’re truly concerned about your safety, you’ll have to invest a considerable amount of money in scuba swimming equipment. Besides the usual scuba outfit and oxygen task, there are other scuba swimming equipment you can purchase to increase your safety underwater.

Having an inadequate budget however shouldn’t stop you from scuba swimming at all. If you can’t purchase everything you need, there may be sports good stores that will be willing to let you rent equipment for a day.

NEVER GO SCUBA SWIMMING ALONE
No matter how skilled you are in scuba swimming, doing so alone is still an absolute exercise on stupidity. There are numerous factors underwater that are out of your control and which you have little chance of countermanding to save your life. Why risk this if you don’t have to? Always have a companion with you when you’re going scuba swimming, preferably one who’d go scuba swimming with you and another who’d be willing to stay on board to keep watch.

If you can’t find a companion willing to join you in your scuba swimming session, it’s best to postpone your plans. Lastly, it’s advised that you have a scuba diving expert or professional with you on every session.



CHECKING YOUR EQUIPMENT BEFORE DIVING
Always check if your equipment is in proper working order before diving. Never rely on your memory. If it’s your first time to use the equipment, don’t assume that you can figure it out in a second. What if you can’t? And don’t even reason to yourself that you can simply read the instructions underwater. You can’t. You may not even have time to do so.

CHOOSING THE RIGHT PLACE
There are scores of places in the world that are ideal for scuba swimming. Your first concern should always be the sights underwater. What can you expect to see in a particular site? Secondly, consider your budget. Will you have to go out of town or abroad?

And speaking of the ideal places for scuba swimming, make sure that you stay on the shallow area first if you’re still somewhat uncomfortable with diving in greater depths. 

KNOW THE WEATHER
Lastly, make it a habit to check the weather news before making any attempt at scuba swimming. In the event that a storm still unexpectedly happens to roll by, swim to the surface right away. Remember that water is a conductor of electricity. Storms are always accompanied with lightning. If lightning happens to strike the water, you’re at a risk of experiencing electrical shock.

For a fitting end to this article, here’s an interesting factoid about scuba swimming. Are you aware that scuba is an acronym? If not then take note that scuba stands for self-contained underwater breathing apparatus.


Start-Up Tips for Training for Competitive Swimming

Swimming is an addictive sport. Once you get started, you’ll not only feel that you’re unable to get enough of swimming but you’ll also feel an urgent need to improve your skills. Once you feel that urge, then it’s confirmed: you’ve now unofficially left the world of recreational swimming and have entered the exciting world of competitive swimming.

CONSIDER YOUR GOALS
Why do you want to join the ranks for competitive swimming? What do you intend to accomplish? How important are your goals to you? Are you willing to set aside a considerable amount of time – and perhaps even money – in order to accomplish your goals? Knowing the answers to these questions will allow you to determine correctly what type of training you need for competitive swimming.

Getting into training is definitely the first and right step to take if you wish to join the ranks of competitive swimming. It’s the right decision simply because many people don’t even acknowledge the need to train. They think that they’re immediately and naturally blessed with the right skills and techniques for competitive swimming. Their assumptions will of course be corrected on their first competition.

SELECTING A COACH
Once you’ve determined exactly what type of training for competitive swimming you desire to have, the next step to take is choosing the ideal coach for your needs. There are several factors you should consider before making a decision.

Knowledge – There are a lot of swimming coaches out there advertising their services, but how sure are you that they really have what it take to be a coach? First, let’s consider the coach’s knowledge. What are his credentials? Can he present you with any certification or anything similar to prove his credentials? Does he have any specialty? If you’re interested in learning about competing in the breaststroke category, is the coach an expert in breaststroke?

Personality – Expert knowledge is not enough if the person isn’t able to deliver his lesson effectively. There are several possible reasons as to why a coach – even an expert one – won’t be able to successfully train you for competitive swimming.

For one, it could just be a matter of simple chemistry. Both of you may be essentially good-natured people but for some reason or another, you two just don’t suit each other. Secondly, it could be that his teaching methods simply don’t suit your learning curve or preferences. He may, for instance, be used to teaching a lesson just once and expecting the student to understand it completely. If you can’t deliver up to his standards, that’s not your problem and you shouldn’t take it as a personal defect in your part as well.

Recommendations – It’s best to work with a swimming coach who comes highly recommended. If none of your family, friends and colleagues can supply you with a name, you can always approach any of the professional swimming leagues or organizations scattered around  the country for advice.

Budget – Last but not least is your budget. How much are you willing and able to pay for private lessons? How many sessions can you afford to take in one week? The frequency of lessons will determine the amount of time you need to train for competitive swimming.

OTHER TIPS FOR SELF-TRAINING FOR COMPETITIVE SWIMMING
Of course, time-off from the coach doesn’t mean you can stop training for competitive swimming. If you wish to maintain your edge over your competition, you need to continue training even when it’s off-season.

Firstly, be watchful of your weight. You can be more lenient to yourself when it comes to your diet but that doesn’t mean you should totally ignore your dietary regime! Remember that it’s easier to gain weight than lose it.

Secondly, continue exercising regularly both in and out of the water. Set aside a portion of your time each day for a short but intense workout. Don’t make the mistake of neglecting any part of your body when exercising. It must be a total body workout and nothing less than that will suffice!

So be patient and stay focused while training for competitive swimming. It will take time but you’ll feel that all the effort is worth it once you have your first gold medal on your hands!



No one can argue that long distance swimming is one of the most challenging sports in the world not only because of the physical demands it makes on your body but also because of the various mental and psychological factors that come into play when the race finally starts. If you’re interested in long distance swimming as a spectator or an aspiring competitor, here are several things you should know about the sport.

What is Long Distance Swimming?
Long distance or marathon swimming always takes place in open bodies of water such as seas, lakes, and rivers. The most important factor in long distance swimming is a swimmer’s endurance. The International Swimming Federation considers the use of wet suits a violation of the sport’s rules because it may allow the competitor to enjoy an unfair edge over other swimmers in terms of speed and endurance as well.

Various boat crews monitor all official long distance swimming competitions. These crews are ready to provide emergency help for the participants.

Long Distance Swimming around the Globe
This is an incredibly popular sport in the Netherlands with a history that’s over half a century old already. There are three types of long distance swimming in the Netherlands: achievement-tour which requires swimmers to cover at least 250 meters; long-distance swimming which involves events that cover distances up to 10 kilometers of distance; and lastly marathon swimming which encompasses events that require swimmers to go beyond 10 kilometers.

Other countries around the world where long distance swimming is popular are Belgium and other Low Countries. The English Channel is a frequent site for long distance swimming.

Physical Factors that Might Affect Performance in Long Distance Swimming
Weight – It’s best for participants to have the ideal weight if they wish to do well in long distance swimming. If you’re overweight, you should decrease your weight accordingly because having an ungainly build will make it difficult for you to swim for a long period of time. If you’re underweight, your biggest problem in long distance swimming is the current. This will be discussed more in the subsequent paragraph.

Toughness – In long distance swimming, expect yourself to face physical opposition in the form of strong currents or waves that you might have to go against. As these waves may be twice or even thrice your height and with ten times the force you have, you’ll definitely have to get used to getting knocked round a bit in long distance swimming.

To have a tough build, concentrate on strengthening and building your muscles.

Endurance or Longevity – This is arguably the most important factor in long distance swimming. An overweight swimmer with less than impressive muscles still has a chance to win in this type of event if he has excellent endurance. If you have high levels of endurance, any challenges posted by long distance swimming have less effect on you compared to others.

Health – One of the biggest health problems you’ll face in long distance swimming is the danger of experiencing hypothermia. How good is your body at keeping itself warm?

Mental and Psychological Factors that Might Affect Performance in Long Distance Swimming

Fear – There will be many instances in the event that you’ll feel it’s you against the world as you’ll see nothing but water all around you. You’ll feel that you’re all alone, and there’s no one to help you in the event that you’re in danger of drowning. Will you be able to handle those kinds of fears?

Panic – If you’re the type that gets easily anxious, nervous, or panicky, long distance swimming is definitely not a suitable sport for you. There will be many instances in this type of event that you’ll feel you’re up against something it’s impossible for you to overcome only to find out that your fears have made the problem bigger than it really is.

Mental Agility – Can you remain sensible and logical even in times of trouble? There will again be various instances where you’ll need to exercise quick judgment in order to maintain your lead or catch up with others in the race.


Only a small percentage of the world population has the essential factors to make it in long distance swimming, not because they’re not physically up to it but because their fears make it impossible for them to even consider making an attempt. If, however, you feel that you’re up to the challenges posted by long distance swimming then do give it your best shot. Good luck on going the distance!





How to Get the Optimum Weight and Other Important Physical Factors for Swimming

Do you have the ideal physique for swimming? Is your weight today considered optimum for competitive swimming? Half the battle in swimming is won if you have all the necessary physical factors to begin with. The other half of the battle rests on your techniques and mental toughness. If you wish to know whether you’ve already won stage one in swimming, here is a list of physical requirements that you have to satisfy to become an excellent swimmer.

WEIGHT
Let’s talk about your weight. It won’t be entirely accurate if you only consider your weight – which you can either measure in pounds or kilograms – when it comes to swimming. You may appear thin and have the ideal number of pounds but still fall short of having the optimum weight for swimming. Why? It’s all because of the body mass.

Your body mass index or BMI shows you just how much of your weight is comprised of fats and muscles. It’s more accurate than simply taking note of your weight because it shows the exact percentage of your body which helps you move better when swimming. The more muscles the better of course! Your BMI will show if your body matches the standard requirement or falls short or exceeds the ideal BMI for your build. Once you’ve determined your BMI, you can then take the necessary steps to adjust your weight according to what’s optimum for swimming.

HEIGHT
Taller is always better. More height means more distance covered at approximately the same amount of energy expended by competitors who are shorter in stature. If you haven’t reached adulthood yet – 18 for women and 21 for women – then yes, there’s still a chance for you to increase your height and improve your performance in swimming. If it’s your child who’s interested in competitive swimming then so much the better because there are a lot of things you can do to prevent your child from becoming a victim of his genes – genes that he may have inherited from you!

Firstly, drink lots of vitamins that specifically help people to increase their height. Ask your doctor for recommendations. If you’re not willing to consult your doctor about this, make sure that you research about it thoroughly before asking your child to drink anything. Never take anything that doesn’t have the seal of approval from the US Food and Drug Administration.

Secondly, do a lot of stretching exercises. Several studies have shown how constant stretching can effectively make you taller – not just feel and seem like it but be actually taller indeed!

SHOULDERS
Wider shoulders are better as well. Although this is a physical feature that may not be welcomed by many women, it’s definitely a must for swimmers regardless of their gender. Shoulders play an important role in swimming regardless of stroke as well. If you’re born with small shoulders you can engage in certain exercises that could increase the width of your shoulders. Keep in mind however that your shoulders, no matter how much you exercise, won’t be able to match those who have been born with a set of wide shoulders and have also exercised to make it even broader! Some guys have all the luck apparently.

HIPS
If it’s desirable for swimmers to have a bigger set of this and a wider of set of that, there’s a change in their point of view when it comes to their hips. In swimming, slimmer hips are better!

The power and force that you use for kicking in swimming comes from various sources but one of the most important among them is your hips. Kicking, in fact, originates from your hips and wider hips actually make your kicks weaker rather than stronger. If you have to have the perfect physique for swimming, start by reducing the size of your hips!

HANDS, ARMS, LEGS AND FEET
As for your limbs, longer is always better because having longer arms and legs will allow you to increase your distance per stroke rate, which is a more accurate assessment of your performance than simply measuring the amount of time it took you to cover a particular amount of distance. As for the hands and feet, it’s back to the bigger is better once more.

Upon review, you’ll see that the perfect swimmer physique may not exactly be what’s en vogue right now. But the factors mentioned above are what is going to get you to win in swimming and not a perfect Barbie or Ken figure.



Nutrition Tips for Off-Season Swimming
Swimmers must not take the off-season as a sign to let go of dietary common sense and ignore all the important rules of nutrition. If they wish to get back to competition in better shape than their competitors, they still need to be sensible – or most of the time at least – about what they can and can’t eat while swimming competitions are enjoying a hiatus.

CONTINUE MAINTAINING A HEALTHY LIFESTYLE
The off-season should not be taken as an official start for you to resume all your bad habits. If you’ve given up on alcohol, nicotine, or any other vice for swimming, you need to continue doing so. Remember that addiction – no matter what you’re addicted to – is a sickness and you can’t cure yourself if you ignore the doctor’s advice, which is simply to stay away from temptation!

INCREASE FAT INTAKE…IN THE RIGHT WAY
For now, at least, you can allow yourself to replace all the low-fat foods that are crowding your refrigerator with whole-fat foods. Of course, remember to eat moderately. Too much in take of whole-fat foods will definitely get you into trouble once the swimming season opens up and you’re scheduled to compete once more.

FRUITS AND VEGETABLES ARE STILL A MUST