Your own position in the water might be the biggest impediment you have in improving your swimming. Lifting your head up or above the water to breathe causes turbulence and tires you out. When you lift your head up while swimming, your hips tend to drop, creating more drag. Practice some simple exercises to learn proper breathing and head position.
Breathing Drill
Step 1
Get in the pool and put on swim fins. Hold on to the edge of the pool wall with one arm and extend the other arm pointing forward, parallel to and at the water's surface. Push off onto your side, stretching out your legs and pointing your toes. Move your upper arm to your side.
Step 2
Kick with a flutter kick to keep yourself moving. Face the bottom of the pool, and then start exhaling as you gently rotate your head just until your lower cheek and mouth break the surface of the water. Inhale, and then return your head to its neutral, face-down position. Position your head so that the water meets halfway between your hairline and your eyebrows.
Step 3
Kick to continue moving forward and continue your breathing cycle. When you reach the opposite end of the pool, return back, breathing on your other side. Repeat the exercise, keeping your head low in the water throughout your breathing cycle.
Swimming Drills
Step 1
Put on a swim snorkel if you have difficulty breathing every five strokes for this drill. Push off the side of the pool, facing the bottom of the pool. Take a freestyle stroke.
Step 2
Lower your head under water. The position will feel awkward and you must make a conscious effort to keep it submerged. Flutter kick and swim your freestyle stroke, keeping your head low. Rotate your head in alignment with your body to take a breath, but keep your profile as low as possible.
Step 3
Swim one lap and then return, keeping your head under the surface of the water during the stroke cycle. Rest, and then do another lap with the low head position. Swim one more lap, this time returning your head to the correct, neutral position. Repeat this drill whenever you find yourself lifting your head too high out of the water.
Tips and Warnings
- Join a group, such as a masters swimming class to benefit from experienced coaching and a convivial team atmosphere. Private lessons are also a good option for improving your stroke.
Things You'll Need
- Swim snorkel
- Swim fins
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