If you want to learn how to swim even faster, breaking all your previous records, then you will have to work hard on the technique of swimming and psychological attitude in order to exercise a high degree of discipline in training. But the most important aspect is still the technique and it should be mastered first of all, otherwise you risk wasting time. If you want to quickly learn to swim for seconds or even minutes faster than usual, then start with the first step, described below.
A matter of technology
Errors in swimming technique will be the factor that reduces not only the speed of movement in and under water, but also limits the ability to overcome long distances. It is important to understand that only the correct work of the limbs, the correct position of the body in the water and the correct breathing will contribute to pushing forward. Mistakes lead to "floundering in place" when you try to just stay afloat and fight with water in order not to drown.
You can learn this technique in three ways: complex, long and fast. The first - the most inefficient - theoretical. You can read articles and books about swimming, or look at how others swim. If this method suits you, get down to business and make sure that you understand what is written correctly. It’s a little easier to study in training courses: in video or online swimming schools.
Most quickly, of course, you can master the technique if you train under the supervision of a professional trainer. Effective, but usually expensive, and the coach may simply not be in the nearest pool. But the result of personal training will come pretty quickly - a professional will notice and correct all errors. One of the training options is group training, as a rule, they are cheaper.
A good option would be to enroll in a swimming school like Moscow's I Love Swimming or “T.E.M.P.” - these are both group and individual lessons with special control of technology and the overall development of amateur athletes.
In addition to motivation, the trainers of these schools will give you all the technical knowledge about two important things: moving your hand forward and stroking. These are the basic elements of swimming, on which the whole technique of movement in water is built for any style, and, of course, they ultimately affect speed. If you do not master these nuances, you will have to work hard with your legs and spend all the energy on a push, losing strength over any significant distance.
How to increase swimming speed
In order to increase its speed in crawl swimming at any distance (from 100 meters to several kilometers), it is required go through three stages:
- Firstly, you need to put yourself a good swimming technique. This is the first and most important stage, without which all further efforts will be meaningless.
Aerobic endurance is achieved through regular training in the pool - it is recommended to do three (well, or at least two) classes per week, in which at least 20 minutes to work on the pulse in the range of 50-80 percent of the value of “MCHSS minus your age”.
Remember that heart needs to be protected and increased loads can cause irreversible changes in it - if this question interests you in more detail, watch this video:
Muscular endurance is also gained during training both in water and during training on land.
Thirdly, after you have completed the first two points (the correct technique and good physical shape), the further development of you as a swimmer will stop sooner or later and then a legitimate question will arise - what to do next to swim faster?
The answer to it is work on bugs and improve technology.
Error Detection: Why No Speed?
Your next step is to identify errors and shortcomings in your technique.
First of all, it should be noted that it is extremely difficult to identify mistakes yourself - you do not see yourself from the side, and when you swim, it seems that you are doing everything more or less correctly.
This problem has following solutions:
- Contact a trainer asking you to look at your equipment and identify errors and shortcomings. If there is an opportunity (including financial) - you can even get the opinion of several people - it will turn out to collect more recommendations and tips.
Next, we consider the main points that are most often associated with deficiencies in technology.
How to swim faster due to body position
At the stage of initial training, all attention is paid to the work of the arms, legs and breathing - this is understandable, because the above is the basis for the rabbit.
Nevertheless, when the base is mastered, it is worth paying great attention to how our body is located in the water.
In terms of swimming, The basic rules of hydrodynamics are as follows:
- the more streamlined the body, the less it brakes on water,
- the longer the body is, the better it glides on the water.
If your body is not elongated enough, not horizontally positioned, then due to this, your speed is significantly reduced.
How to learn how to properly balance the body
It is necessary to achieve the most horizontal position possible not due to the fact that the legs push behind, but due to the fact that the body itself is so located in the water.
To do this, remember that our chest is an air bag, which determines the balance of the body, and bottom - will always sink, because the legs do not contain air.
Forces that prevent you from taking a horizontal position
Imagine that your body is unbending and at the same time your chest lies on a round log. You need in that case push (transfer weight) to the very front of the chestto take a horizontal position.
Head should be parallel to the bottom of the pool, the spine should be a straight line from the dorsal to the cervical.
When we lean on the chest, we also lean on the face, while the face should be relaxed.
This is very well described in this short video:
The rhythmic work of the legs and their balance
Crawl - this is the style of swimming in which the legs should work nonstop and rhythmically - Imagine that this is your constantly turned on motor.
Therefore, it is recommended that they develop their rhythmic work down to the subconscious level - this is done by swimming with the boardWhen we move only at the expense of the legs, ideally you need to take a breath for every sixth blow.
It is recommended to swim with the board at least 200 meters per set.
It is useful to combine swimming with and without fins.
Watch the second minute of this video, the leg work technique is well commented on there:
During inspiration, pay attention to: whether you start to push your hands on the swimming board, this should not be!
Also pay attention to the fact that the work always went from the hip, and the feet were extended.
Leg and arm coordination
Ideally, when a hand is put into water, the opposite leg kicks. Thanks to this, the leg helps the body rotate on its side, maintains the balance of the body, promotes better gliding.
For a bumpy rabbit, this is generally the basis of the technique (read about it here), but for a regular six-bunny rabbit, this is also recommended.
Bending angle for example video
First you need to hook the water and make a stroke with a brush perpendicular to the water.
This is perfectly shown here at the beginning of the video, other errors are also shown there:
As you can see, if the hand not bent enough - it turns out a small angle and bad stroke.
The position in which water capture is better
Investment in water: not in the center
The hand should be embedded in the water parallel to the line of movement - then the stroke will be more effective, and gliding is better.
Imagine that our body is axially divided by an insurmountable wall. Then right hand can work only in the right zone, but left, respectively - only in the left, they work parallel to each other and cannot enter the center.
Quality is more important than quantity
You will swim faster if your strokes are longer - after putting your hand into the water and after it the whole body should slide.
Therefore, it makes no sense to thresh your hands as quickly as possible (unless you swim 50 meters for a while) - it’s better to make still fast movements, but be sure to think about gliding and catching water.
Classic exercise, which is recommended for operating a long stroke - calculation of the strokes spent on one pool.
It is performed as follows:
- swim in the pool and count how many strokes it took,
- try swimming in the next pool with fewer strokes, and so on.
How much to train?
The volume of loads is an equally important part in the development of your ability to swim long distances and develop as a swimmer. In fact, you will not need to spend every day in the pool, especially, and in other types of fitness, the muscles will need rest for their development and recovery. In order to “drive the technique into the muscles”, select 2-3 days a week, in which you can stably engage.
The ideal number of classes is not and cannot be, it all depends on your goals and capabilities. If you manage to swim 4-5 times a week, the results will come faster, but in this case you will need to take care of sufficient rest and not load the body in the remaining days with serious training in the gym.
Remember that cats can swim, but in order to do this efficiently and with health benefits, you will need to learn the technique and follow all the known rules. For example, food and drink: you need proteins for muscle growth, enough carbohydrates and a lot of water - in the pool moisture loss goes unnoticed, so always keep a bottle on the side, you can with isotonic.
Beginners, as a rule, require more training, with experience it will be possible to devote time only to honing the technique. The result usually comes after several months of training, so you can count on noticeable progress after 4-5 months of training under the supervision of an instructor. You can swim your first kilometer in a couple of months - hundreds of graduates of amateur swimming schools testify to this.
Some believe that training in the pool is different from any other in its structure. That is, they think that the process is as follows: come, change clothes, put on a hat and glasses, and swim until the time runs out. Meanwhile, there is also a warm-up, a hitch, sets and reps with rest between sets. Trainers also make plans, and one workout per week or week is different from others.
As a rule, a warm-up is the same warming up of muscles, it only happens in water. You just swim at a slow pace, it takes about 10-20 minutes as in the gym. You don’t need to work for a specific muscle group - just swim at a comfortable pace. Approximately the same amount of time is spent practicing basic movements and repulsions, the rest of the time is sets with approaches of 100-200 m and a rest between them of up to 30 seconds. At the end of each workout, you need to spend 5-10 minutes on a hitch - swimming at a very low rhythm and stretching “on the beach”.
It is important to always remember that you do not just swim in the pool, you have a goal - to increase the speed of the track. Therefore, sets need a serious approach. Some will be aimed at endurance over long distances, others - sprinting intervals on the ability to accelerate.