Swimming is a technical sport. Swimming requires control and coordination of the whole body and the right technique, which guarantees the best possible performance with lifeguard class.
However, swimming is also a sport that most of us have been introduced to since childhood. In all Nordic countries, as well as in Finland, the ability to swim is a civic skill. Everyone should know how to swim according to the definition of swimming skills: “after falling into deep water continuously for 200 meters, of which at least 50 meters must be swum on the back”. In other words, compared to golf, almost everyone already has good starting points for learning to be a good swimmer.
Swimming can also be compared to walking. When you internalize swimming, it happens automatically, from muscle memory and is a meditative activity similar to walking, which at the same time safely and effectively develops aerobic fitness, burns middle body fat well and is a sport where you can challenge yourself technically as an adult exerciser or, for example, as part of a Triathlon hobby or Swim-Run – race . At its best, swimming is like a body dance in the gentle embrace of water – you feel and think yourself light, fast and strong at the same time. What do you feel and think while swimming
YOU LEARN TO BE A GOOD SWIMMER BY SWIMMING
You can only learn to be a good swimmer by swimming. There are no quick wins, but mastering the swimming technique requires knowledge, skill, swimming kilometers and time. So with good guidance and coaching and good advice, everyone can become a great swimmer. Swimming is a sport suitable for almost everyone. It is a very risk-free and injury-free sport and is therefore suitable for exercisers of all levels and fitness levels. By learning how to correct these 5 most common technique mistakes in your freestyle swimming, you can already make a big leap forward in your swimming technique.
The most common 5# mistakes in freestyle swimming and how to fix them:
1. HEAD POSITION AND SWIMMING POSITION
A horizontal and upright, but relaxed swimming position is essential in swimming. You should be in the water with your muscles active but relaxed. Rest in the water in a straight line, every part of the body close to the surface of the water, this allows for the best possible forward glide. Correct posture is prevented if the head and chin are too high and the eyes are forward, causing the legs to hang down.
-> Correct your swimming position by relaxing your neck, lowering your chin and looking directly at the bottom, in the midline, in freestyle swimming. Only the eyes stare forward. At the same time, the legs are straight when kicking, see mistake #3.
2. PELVIC POSITION
When swimming forward, your hips may be straight, like when walking, and only your hands work on the side.
-> However, the correct pelvic position is a rolling, twisting movement from side to side, the pelvis therefore “rotates” according to the rhythms of the hand stroke. Let’s talk about body circumference. If you already have a good rotation while swimming, then check that there is not too much rotation, so that you are “guilty” of mistake #4.
3. KICK
The kick starts from the hips – not the knees. The legs are straight and the knees are “connected”, they are flexible, but they don’t pedal.
-> The kick is done as a sinewy movement from the hips in turns, moving the thighs up and down, at the same time the ankle is relaxed and makes a whip-like movement when kicking. The kick has both a so-called down-kick and up-kick.
4. MANUAL DRIVE
The most common error in hand stroke is the so-called pulling straight through under water or making a stroke across the midline while twisting under the belly, so that the grip on the water and the forward force are lost from the stroke.
The palms point towards the bottom of the pool and the hands stay symmetrical in their own trajectories and do not go under the stomach over the biscuit line, nor do they “sock” straight through the water.
5. BREATHING
Delayed breathing is one common technique error in freestyle swimming. Delayed breathing affects the entire swim.
-> Proper breathing happens with the rotation of the body, not separately by turning the head, the other lens of the swimming goggles remains in the water. Breathing involves taking in air through the mouth and calmly blowing the air out into the water through the mouth and/or nose. The correct timing for breathing under the armpit is before the palm hits the water in the Han stroke and begins to grip the water. So try to breathe in time, start breathing well before your hand hits the water.
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