9 simple steps to improve your swimming technique

What's more important: strength or swimming technique?

It is a very common myth that you need to be strong in order to excel at swimming. That is absolutely not the case. Running and cycling sessions will make you strong and fit enough to go the distance in the water. It is your technical skills that makes you go faster and what you need to practice. Therefor most of your training in this area will be spent on swimming techniques.

Unlike running and cycling, for which improving always means more sweat and effort, optimal open-water swimming can be best defined as effortless. Here are some tips for you to reach that goal.

1.) First, you always want to keep one hand in front of your head. While this might feel unnatural initially, it is crucial for your swimming. You'll move faster that way with the same amount of effort. You can practice this swimming technique using the "catch-up drill": When swimming freestyle, try to keep your left arm extended in front of your head as you stroke with your right arm. Only begin to stroke with your left arm when your right hand touches your left hand in front of your head. Continue to stroke, "catching up" at the beginning of each pull. The ideal way for you to swim is doing the catch-up drill at a rate of about 80 percent.

2.) You can also improve your swimming technique using another drill: Swimming with one arm. Thats does not only create a streamlined position of your body in the water but enables you also to practice breathing on both sides. This skill is particularly useful when swimming open-water.

3.) Here are some more advanced ways to make yourself more streamlined: Always try to make sure that you're not looking in front of you but directly down. You are doing great if only the top of your head breaks through the water and nothing else. Neck and spine should be one line, as they are when you are standing.

4.) Your kick is comparable to a cruise control for your swimming technique with an emphasis on rhythm, not power. It should have a short cadence. Only your heels are breaking through the surface of the water. During each swim session, spend a few lengths focusing on both ends of your body, realizing, however, that your core is the source of your power. This goes back to what I said earlier about your trunk musculature

5.) "Rolling your hips from side to side reduces drag and increases your power. The best way to practice this rotation is by lying on your right side in the water, right arm fully extended (your ear rests on your right shoulder) and kicking compactly for six kicks, then pulling with your right arm; next, roll onto your left side for six kicks, pull with your left arm and continue the sequence.

6.) Once you've mastered consistently swimming, add in some drills to especially prepare you for open water. Swim a few lengths taking a breath, turning your head to look forward and then continue stroking to practice sighting in one smooth motion. Your final training to prepare you for the chaos of an open-water race start consists of swimming laps between kids or certain objects in the water like e.g. kick-boards and other floating obstacles. To mentally prepare for the dark water you can swim a length with your eyes shut and practice exhaling purposefully into the water while taking a breath every three to five strokes. This exercise relieves anxieties about this seemingly unnatural process. If you can manage it to get your respiration come down your heart rate is going to decrease as well and you stay calm.

7.) During the race: If you experienced problems with loosing your goggles then put them on before your swim cap to minimize the chances of getting them kicked off. If the water is too murky, tie some florescent yellow or orange bands around your wrists. This will give you something to focus on in the water and reduce your fears.

8.) Line up somewhere near the back and off to the side even if you consider yourself being a strong swimmer. What you absolutely want to avoid is being caught up in the center of the crowd being forced to swim faster or slower than you want. The best speed is set at a pace you could maintain for about twice the distance of the swim. Because of the racing situation you are going to swim faster anyway. Your goal is to finish with a low heart rate and to have left enough energy for the next two legs. If you can find someone of your speed swim next to her legs or hips. This will save you about 10 percent of your energy.

9.) In case that you lose your flow or become disoriented: Don't start doing the breast stroke, and most definitely don't let yourself go vertical. Instead, scull (make tight, back-and-forth movements with your hands) to keep yourself horizontal as you look around and catch your breath and then continue with your freestyle swimming technique. When you really had a bad day - never mind - you'll get to shore and can kick it on the bike and run portions.

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