Swimming Technique and Health Benefits of Swimming

Swim for Longevity. Swimming is the most beneficial of the aerobic sports because it increases lung capacity, utilizes many muscles in the body, is great for energizing the vital organs, and is very low impact. Swimming builds metabolic efficiency and is a good exercise in breathing control. Swimming also makes the heart bigger and stronger. 

Studies have shown that Swimmers have higher Lung volumes and capacities than land based athletes and nonathletes. Swim training studies have also demonstrated increases in total lung capacities and vital capacity in children and young adults. This is believed so because (i) swimmers breath against the resistance of water in a restricted breathing patern with repeated expansion of the lungs and (ii) swimming takes place with the body in a horizontal position and this posture is optimal for perfusion of the lung capacity and diffusion of respiratory gases.

Water can have a soothing calming emotional effect. Swimming in a pool, lake or ocean can be like a mini vacation. Swimming extends life! There is beauty and art in developing a good swim stroke. Mastering this sport by developing a sleek stroke is an excellent challenge and discipline.

Smooth Swimming Technique

It is estimated that 70% of your swim speed comes from stroke mechanics and only 30% from the muscles.  Swim technique for freestyle swimming, the most popular of the four main swim strokes, can vary somewhat depending upon whether you are a short course, long course or open water distance swimmer.  Total Immersion, by Terry Laughlin is an excellent book for learning a relaxed and streamlined stroke technique, perhaps geared more toward long course and open water swimming than short course sprinters. Good Ironman 70.3 or full Ironman Triathlon swimming technique incorporates many of the swim tios below. However regardless of whether you swim short or long course, or open water, good swimming technique seeks to achieve the following:

• Streamlined body with legs and torso high in the water to lessen drag.
• Chest leaning downward or ‘Pressing the Buoy’.  This action tends to lift the legs upward into a streamlined position.
• Long forward stretch of the arm that reaches and extends your length by several inches. 
• Early catch of the water with a high elbow focused on propelling the body forward that creates your hand and your forearm (not just your hand) as your paddle.  A high early elbow bend helps set up the early catch and using both the hand and forearm. 
• Accelerate your hand during the second half of each stroke.
• Watch your traction as you anchor and pull with your hand and forearm.  If your hands are going faster than your body is moving in the water, your hand and forearm are slipping and not gripping the water.  This is probably due to a low elbow position or slipping arm. 
• Long follow through on the down stroke to get the maximum propulsion from a each stroke.  Dropping the shoulder at the very end of the stroke lengthens the stroke a few inches.
• Streamlined kick that stays within the body’s shadow so as to not create a drag.  This is accomplished by relying more on the hips to start the kick and less on knee flexion.  Toes should be pointed to minimize drag.
• Head streamlined with the body that turns to the side instead of upward or forward when breathing, as lifting the head up tends to lead the body out of a streamlined position.
• Body roll from stroke to stroke that lessens drag and is the initial power behind each stroke.  The longer you stay on your side in each stroke cycle the faster and farther your body will travel.  This roll rhythm movement starts in the body’s center or core and uses the hips.  It is recommended  to lead each stroke with the hips.
• Take deep satisfying breaths and exhale under water.
• Long course swimmers are encouraged to learn ‘front quadrant’ swim technique which recommends beginning each down stroke after the recovering arm has past the head.

Here is a great video on good swimming technique from Olympic swimmer Grant Hackett.  Each of the above mentioned optimum swimming skills can be observed in Grant Hackett’s video.

Grant Hackett Freestyle Swim Technique

International Swimming Organizations

United States Masters Swimming has swim teams in many communities across the US. Masters Swimming has regularly scheduled swimming between 3 and 6 days a week with a coach that provides daily workouts and stroke assistance. Masters Swimming also has competition events where all members are able to compete. It is fun to swim in a group to learn from and encourage each other!

Canada has a sister organization called Masters Swimming Canada. Great Britain also has an active swim organization called British Swimming.  Australia has an excellent and very competitive swim organization called Swimming Australia.  Germany also has a strong national swim organization called Deutscher Schwimm – Verband.

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