Sports actually serve to push your limits. And that goes for swimming too. But that doesn’t mean you have to be tired after three jobs. Or that you are panting at the edge of the pool after every 200 meters. With a little training and some good habits, you can swim for a long time without getting exhausted. Open Water Swimming Club has 10 tips for you to make it easier to swim through the water. with Lifeguard training
EAT AND DRINK ENOUGH
Eating and drinking enough does not mean that you have to loot the candy machine in the pool now. Or that you enjoy a picnic along the edge of the pool. We recommend that you eat and drink something before swimming. This way you can easily prevent an energy dip. You burn calories while swimming.
By drinking something before, during and after swimming, you reduce the risk of, among other things, cramps. And you will notice that you have longer and more energy.
Eat a carbohydrate-rich snack two hours before your swim workout. This way you ensure that you do not feel bloated while swimming. It is best to consume a lot of protein after swimming training. This promotes the recovery of your muscles.
Take a look at our food range.
You can read more about nutrition in our other blog
GET WARM-UPS AND STRETCHING
No swimming training without a warm-up. This way you can start your swimming training slowly and last longer. A warm-up is especially important to combat muscle fatigue. And to relax your muscles. The more tense your muscles are, the less well your body will float. Your movements will therefore be less efficient and require more energy.
A good warm-up also prepares your heart for the effort. Your endurance will increase if you gently increase your heart rate for about ten minutes before your workout.
A perfect warm-up also includes some exercises outside the pool to make your muscles more flexible. Then warm up in the water for ten to fifteen minutes if you have an hour-long workout planned. Finally, don’t forget to stretch.
IMPROVE YOUR SWIMMING POSITION IN THE WATER
One of the most important factors when swimming is your position in the water. If you are not well in the water, it will be much more difficult for you to move forward. You experience much more resistance and therefore need more energy to swim efficiently.
In the water, your head and body must be perfectly attuned to each other. As a reminder: while swimming, your head determines the direction, as it were. To float better and experience as little resistance as possible, your body should be as horizontal as possible. Your legs and pelvis should not be too deep in the water.
This swimming position ensures that you float a lot better. The straighter your body, the faster you swim and the less effort it requires.
KEEP IMPROVING YOUR TECHNIQUE
Refine your technique to perfection to effortlessly swim your laps. The better you have your strokes under control, the less energy it will take you to execute them. After all, it is the intention that you move forward, and not that you just lie with your arms.
First, think about the correct position of your hands and feet. This way you reduce the resistance of the water and you make better progress without having to make extra efforts.
In the front crawl, you focus on your kick and try to make wide, wide movements. Your leg stroke should be as light as possible to keep your body nicely horizontal and not to expend too much energy. Always try to make wide, wide movements with your arms. This way you don’t have to move as much and you also save energy.
MAKE YOUR MOVEMENTS MORE FLUID
It’s not that easy to perfectly coordinate your movements, but if you don’t do this correctly, you can lose a lot of energy. Or worse, you look like a novice floundering in the water.
If you coordinate the movements of your arms and legs, you will make better progress. And you will encounter less resistance as you move forward.
Front Crawl Courses
WATCH YOUR BREATHING
Your breathing is very important while swimming. Especially if you don’t want to be exhausted too quickly. You don’t have to think about your breathing outside of the water. However, this is not the case in the water. It is therefore important that you concentrate on your breathing so that you do not become exhausted too quickly.
Regardless of your technique, your breathing should always be in tune with the movements of your arms and legs. If you haven’t fully mastered the front crawl, it’s best to breathe every three arm strokes. And never on the same side. Once you’ve mastered the technique, breathe every two arm strokes so you’re less likely to get exhausted.
And in the breaststroke, you breathe the moment you push with your arms. When your head is above water. That makes sense!
Good breathing not only prevents you from becoming exhausted quickly. You will also float better and you will improve your balance and position. Moreover, you will progress better. So it is definitely worth doing some breathing exercises!
SWIM WITH TOOLS
And not just flippers. Make yourself comfortable with paddles, boards, pull buoys, etc. Not only will you improve your swimming technique with them, but you can also swim longer without getting too tired. Aids are therefore perfect to keep up with your workouts!
View all resources here
Is the front crawl your favorite stroke? Then swim with a pull buoy. With this aid between your legs you will float better and you will reduce your leg stroke, which costs a lot of energy. Especially because you put your muscles to the test during your leg stroke. Another tool to create more buoyancy in your legs is the neoprene shorts. These neoprene pants let your legs float more so that your stroke gets better.
Neoprene shorts can be found here
Paddles are perfect for improving your grip on the water. You move more water. You build more thrust. So you have to move less, so you don’t have to use your stamina as much. Your muscles are put to the test a little harder.
PAY ATTENTION TO SWIM EXERCISE
Swimming exercises form the basis for better swimming. And not just for beginners! There are exercises for every level to fine-tune your swimming technique and breathing. And let those two points be crucial to effortlessly pull your laps. So, practice!
For optimal effect, take some time for your exercises at the start of your swim training. Or just spend a full swim workout on it. After 60 laps, fatigue starts to play a role and you are less alert. And that’s a shame…