Tips For Better Freestyle Swim Workouts

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If you’re a swimmer and want to get the best times and the best workouts, you’ll want to try these swim workout tips.

For an all-body workout that will improve your times, do more than just the freestyle stroke during your workout. You'll benefit from doing some breaststroke, a lot of freestyle, some kickboarding, and using a few props.

Start out practicing freestyle, reaching as far forward as possible with each stroke, gliding for a few seconds before pulling down through the stroke. Make every stroke count, engaging your muscles as you pull through the stroke, pushing the water behind you, not to the sides. Make sure your kicks are strong and coming from the hip, and that your knees are only slightly bent. Try to glide across the top of the water, not thrash at the water. Remind yourself that strong, smooth strokes will win the race.

Use paddles to add resistance and build muscles, trying to get across the pool with as few breaths as possible. Then take off the paddles and swim a couple laps with your hands balled up. When you resume your regular freestyle, you'll notice the difference. You'll be so delighted by how powerful your hands feel that you'll stroke harder and be faster.

When you’ve worn out your shoulders (always be careful to avoid injury), make sure to invest some time using the kickboard. Rest your upper body (it may feel good to stretch your arms out over the board) and kick, propelling yourself forward with long, deep, straight-legged kicks. Extend each kick deep into the water, challenging yourself to use all the muscles you can. Kickboard until you feel the burn. Then switch to the breaststroke kick, still resting your upper body on the board, working your inner and outer leg muscles.

Finish off with a few more laps of freestyle, using your body only, with no props. Feel the strokes in every muscle as you work to perfect your stroke.