Swimming is one of the best activities you can do for all-around fitness. It builds cardiovascular endurance, improves flexibility, builds muscle strength and is peaceful. However, the thought of endless laps back and forth across the pool with nothing but the endless blue lane line to look at can be discouraging. Since you can't distract yourself easily with the normal tricks, like plugging into your music or watching the TV, scenery or people, mixing up your workout with different swimming strokes can help you stay motivated and focused in your swimming workouts. Side stroke and breast stroke are both good options to add to your routine.
Side Stroke Explained
The side stroke is not considered one of the main strokes used in competition, but is still a nice option. Start on your side with your lower arm extended toward the opposite side of the pool and your upper arm resting alongside your body, touching your thigh. Imagine yourself picking an apple with your lower arm, then bringing your hands together near the middle of your chest to pass the apple off to the other hand. Your lower arm will reach back up to grab another apple while your upper arm pushes back down towards your thigh, dropping the apple into your imaginary basket. Meanwhile, scissor kick with your legs: the upper knee bends forwards as your upper arm reaches up, while your lower leg bends back. As you extend your reach for your next apple, push your legs against the water and bring them back together. Since this stroke works the right and left side of your body differently, switching sides each time you hit the wall is a good idea.
Breast Stroke Explained
The breast stroke is great for beginners, yet is still a competition stroke. In breast stroke, your body faces down to the bottom of the pool. Beginners may hold their heads above the water the whole time, while more advanced swimmers lower their faces in the water to decrease drag, then lift their heads to breathe when their arms come around. To perform the stroke, begin with your arms extended and legs straight back. With your palms facing apart, draw a wide circle with each arm to the front of your chest, then bring your palms together and shoot your arms forward again. As your hands are coming together, begin to bend your knees and bring your heels towards your buttocks. As your hands shoot forward, kick each foot out in another wide circle, ending with your feet together and legs straight. Glide for a moment before drawing your arms back into the next stroke.
Benefits
Both side stroke and breast stroke can be very relaxing. Coordinating breathing is a challenge for many new swimmers, and both of these strokes allow you to keep your head above water and breathe throughout the stroke. In either one, you can glide between strokes, which means you can take short rests throughout your workout. This will allow you to keep your heart rate down and enjoy a long endurance-building workout. Since proper freestyle technique includes rolling from side to side and elongating your reach, side stroke can also be used as a drill to help to improve your freestyle. As a low-impact activity, swimming offers a great cardiovascular option for overweight individuals, athletes recovering from injury or anyone that wants a gentle workout that is easy on the joints.
Building a Good Workout
If you are a beginning swimmer, focusing on technique is more important than speed. Instead of racing to the other side, pay close attention to the rhythm of the strokes and making long deliberate movements. Get in the water on a regular basis, whether that is one or three times a week, and slowly build your speed and distance. Include multiple strokes in your workout to help tone the different parts of your body. For instance, the breast stroke kick helps tone inner thighs while the scissor kick in the side stroke helps firm your quadriceps and hamstrings. Building a routine utilizing a variety of strokes can help you keep track of your workout. It's easier to keep track of a 100 yards at a time than 400 yards of all the same stroke. Try warming up with 100 yards of your favorite stroke, then swimming 100 yards of breast stroke, 100 yards of side stroke, and finishing with another 100 yards of your favorite. In no time, you'll feel stronger, fitter and happier.
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