How to Improve Your Swimming Technique

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Are you struggling to perfect your swimming technique? Swimming, like any sport, demands attention to detail and plenty of practice. This blog post is your lifeguard on duty, offering expert tips and tricks to refine your freestyle stroke, improve body position, balance better in water and much more! Ready to dive into a world of efficient swimming?.

Key Takeaways

  • Maintain a neutral head position to improve your swimming technique.
  • Press your buoy by engaging your core muscles and hips for better body alignment in the water.
  • Avoid lifting your head when breathing and instead turn it to the side while keeping it in line with your body.
  • Swim on your sides to engage larger muscles, enhance propulsion, and swim faster.
  • Remember to exhale continuously in the water to relax, maintain rhythm, and swim more efficiently.
  • Use a high – elbow position during freestyle swimming for increased power and efficiency in each stroke.
  • Turns and finishes are important for maintaining speed, minimizing momentum loss, and maximizing efficiency in races or training sessions.
  • Develop a strong kick to keep lower body from sinking, reduce resistance, and increase speed.
  • Focus on proper body position and balance by maintaining good alignment, avoiding unnecessary movements, swimming tall with proper posture, engaging core muscles, and staying level in the water.
  • Increase stroke rate (more arm movements per minute) and improve reach (catching more water with each stroke) for greater propulsion.

Tips to Improve Your Freestyle Swimming Technique

Maintain a neutral head position, press your buoy, avoid lifting your head to breathe, swim on your sides, exhale in the water, and use a high-elbow position.

Maintain a neutral head position

Keep your head still in the water. It is key for a good swim. Eyes should look down at the pool floor. This will make your body in line with the top of your head and feet. Then, you can move faster in the water without using more power.

A straight neck also helps you breathe on each side easily too. Keep trying this out to get used to it!

Press your buoy

To improve your swimming technique, one important tip is to press your buoy. Pressing your buoy means engaging your core muscles and hips to help keep your body in a more streamlined position in the water.

This helps reduce drag and allows you to swim faster and more efficiently. By focusing on pressing your buoy, you can enhance your overall technique and increase your speed in the water.

So, remember to engage those core muscles and hips as you swim to experience the benefits of pressing your buoy!

Avoid lifting your head to breathe

One important tip to improve your swimming technique is to avoid lifting your head when breathing. Instead, try turning your head to the side while keeping it in line with your body.

Lifting your head not only slows you down but also disrupts your body position and balance in the water. By maintaining a neutral head position and rotating your body slightly, you can breathe more efficiently without compromising on speed or technique.

So remember, keep that head down and turn to the side for a smoother and faster freestyle swim!

Swim on your sides

To improve your swimming technique, try swimming more on your sides instead of flat on your stomach and chest. Rolling from side to side with each arm stroke engages the bigger muscles in your body and helps you move through the water more efficiently.

This can enhance your propulsion and make you swim faster. So next time you hit the pool, remember to rock and roll!

Exhale in the water

To improve your swimming technique, remember to exhale in the water. When you’re swimming, it’s important to blow out air underwater instead of holding your breath. This helps you relax and maintain a steady rhythm while swimming, making it easier for you to focus on your stroke and overall technique.

Even though it might feel natural to hold your breath when your face is submerged in the water, blowing bubbles and exhaling continuously will help you swim more efficiently and smoothly.

So next time you hit the pool or open water, don’t forget to exhale in the water!

Use a high-elbow position

One important tip to improve your freestyle swimming technique is to use a high-elbow position. This means keeping your elbow higher than your hand during the pull phase of your stroke.

By doing this, you can generate more power and efficiency in each stroke. It also helps in creating a better catch on the water, allowing you to propel yourself forward with less effort.

Remember to focus on maintaining proper body alignment and engaging your core muscles while using a high-elbow position for maximum effectiveness in improving your swimming technique.

Importance of Turns and Finishes

Turns and finishes are crucial components of swimming that can greatly impact your overall performance in the water. When executing a turn, it’s important to maintain speed, streamline your body, and execute a fast push off the wall.

By doing so, you can minimize any momentum loss and maximize your efficiency as you transition from one lap to the next. Similarly, finishes are vital for completing a race strong.

By focusing on maintaining proper technique and giving it your all during the final stretch, you can shave off precious seconds from your time and potentially secure a better placement in competitions.

So remember, practicing turns and perfecting finishes will not only enhance your swim times but also ensure that you’re giving each race or training session your best effort.

The Role of Kick in Improving Technique

A strong kick is crucial for improving your swimming technique. It helps to keep your lower body from sinking, which reduces resistance and allows you to swim faster. When you kick with power and control, it propels you through the water and helps maintain a streamlined position.

Your leg muscles provide a significant amount of propulsion during each stroke, so developing an effective kick will enhance your overall performance in the water. To improve your kick, focus on building leg strength through specific exercises like flutter kicks and dolphin kicks.

Additionally, practicing proper technique by keeping your legs straight and using quick, small movements will help optimize your kicking action in the water. By refining and perfecting your kick, you’ll be able to swim more efficiently and increase your speed in no time!

The Significance of Body Position and Balance

Having the right body position and balance in the water is key to improving your swimming technique. When you maintain a good body alignment, it helps reduce drag, making it easier for you to move through the water.

By avoiding unnecessary movements and keeping your body streamlined, you can swim more efficiently and effectively.

Balance is also important because it helps you stay level in the water. When your weight is evenly distributed, it prevents one part of your body from sinking or dragging behind. This allows for smoother movement and better propulsion.

To improve your body position and balance, focus on swimming tall with proper posture. Keep your head aligned with your spine, avoid lifting it too high when breathing, and try to swim more on your sides rather than flat on your stomachs.

Engage your core muscles and work on maintaining a horizontal position in the water.

Remember that refining and developing a good body position takes practice. Be mindful of how you’re moving through the water, experiment with different techniques, and pay attention to any adjustments that make you feel more balanced and efficient in the water.

The Benefits of Proper Stroke Rate and Reach

Increasing your stroke rate and improving your reach can have several benefits when it comes to swimming. First, a higher stroke rate means you’re taking more strokes per minute, which helps increase your speed in the water.

By increasing the frequency of your arm movements, you can propel yourself forward faster and cover more distance. Additionally, improving your reach allows you to catch more water with each stroke, resulting in greater propulsion and increased efficiency.

This means you’ll be able to swim faster while exerting less energy. So remember, focusing on both your stroke rate and reach can greatly enhance your overall performance in the water!


In conclusion, by implementing these tips and focusing on technique, you can greatly improve your swimming skills. Remember to swim on your sides, maintain proper body alignment, and work on building a strong kick.

With practice and dedication, you can elevate your swimming abilities and achieve faster speeds in the water. So dive in and start refining your freestyle technique today!


1. How can I improve my swimming technique?

You can improve your swimming technique by practicing proper body positioning, using correct breathing techniques, and focusing on arm pulls and kicking motions.

2. Can I improve my swimming technique without taking lessons?

While it’s possible to make some improvements on your own, taking lessons from a qualified swim instructor is highly recommended for effective and efficient progress in improving your swimming technique.

3. How long does it take to see improvement in my swimming technique?

The time it takes to see improvement in your swimming technique varies depending on the individual, but consistent practice over several weeks or months can lead to noticeable improvements.

4. Are there any drills that can help me improve my swimming technique?

Yes, there are various drills you can incorporate into your swim training to target specific aspects of your stroke and improve overall technique. It’s best to consult with a swim coach or instructor for personalized drill recommendations based on your skill level and goals.

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