Are you looking to perfect your swimming skills? Do you want to learn the different techniques that can help you glide through the water with ease? Look no further! In this comprehensive guide, we will explore the essential strokes and skills that can help you master swimming techniques. From the basic crawl to the advanced butterfly stroke, we will cover everything you need to know to become a proficient swimmer. So, get ready to dive in and discover the exciting world of swimming techniques!
Understanding Swimming Techniques
Glossary of Swimming Terms
- Freestyle: Also known as the front crawl, this is the most common swimming stroke. It involves alternating arm movements and a continuous leg kick.
- Backstroke: This stroke is swum on the back with the arms propelling the swimmer forward and the legs kicking in a flutter-like motion.
- Breaststroke: The swimmer glides on their back, then kicks and pushes with their arms to move forward. This stroke requires coordination between the arms and legs.
- Butterfly: This stroke is characterized by a simultaneous arm and leg movement, with the hands moving in a figure-eight pattern and the feet dolphin kicking.
- Sidestroke: This stroke is similar to the breaststroke, but with the swimmer lying on their side and moving their arms and legs in a coordinated manner.
Importance of Proper Technique
Proper technique is essential in swimming because it not only reduces the risk of injury but also improves efficiency and enhances performance.
Reducing Injury
Improper technique can lead to injury, such as shoulder pain or swimmer’s shoulder, which can be debilitating and sideline a swimmer for an extended period. Correct technique can help prevent these injuries by ensuring that the body moves in a balanced and efficient manner.
Improving Efficiency
Proper technique can also improve efficiency in the water. When a swimmer moves through the water with proper technique, they can reduce resistance and make it easier to move through the water. This can lead to faster times and less fatigue.
Enhancing Performance
Finally, proper technique can enhance performance. When a swimmer has mastered the essential strokes and skills, they can swim with more power and speed. This can lead to better times and ultimately, better performance.
In conclusion, proper technique is crucial in swimming. It can reduce the risk of injury, improve efficiency, and enhance performance. Swimmers should always strive to improve their technique and master the essential strokes and skills to achieve their goals in the water.
Essential Swimming Strokes
Freestyle
Overview
Freestyle, also known as the front crawl, is the most popular and widely recognized swimming stroke. It is characterized by a rhythmic alternating movement of the arms and legs, which propels the swimmer through the water. This stroke is often considered the fastest and most efficient way to swim long distances.
Key elements
- Body position: The swimmer should maintain a straight back and keep their head in line with their spine.
- Arm stroke: The arms should be extended forward and backward, with the palms facing down. The hands should enter the water close to the shoulders, and the elbows should bend at a 90-degree angle.
- Leg movement: The legs should kick continuously, with the feet moving up and down in a scissor-like motion.
- Breathing: The swimmer should breathe every 2-3 strokes, turning their head to the side to inhale and exhaling underwater.
Common mistakes
- Head position: Many swimmers tend to tilt their head up or down, which can cause a loss of balance and energy.
- Arm recovery: Some swimmers bring their hands too far out of the water during the recovery phase, which can result in a slower stroke and reduced power.
- Leg kick: A weak or inconsistent leg kick can hinder the swimmer’s speed and stability.
Drills and tips
- Sculling drill: This drill involves moving the arms and hands in a figure-eight pattern while maintaining a strong kick. It helps to develop coordination and body position.
- Catch and press drill: This drill focuses on the proper arm entry and hand position. The swimmer should catch the water with their palms facing down and then press it backward with their fingers.
- Balance and body position drills: These drills involve swimming on one’s back or side and focusing on maintaining a straight body position. They help to develop the core muscles and improve overall balance.
- Pull buoy drills: Using a pull buoy between the thighs can help the swimmer focus on their leg movement and improve their kick.
By mastering the key elements, avoiding common mistakes, and practicing drills, swimmers can refine their freestyle technique and become more efficient and powerful in the water.
Backstroke
The backstroke is a popular swimming stroke that is often referred to as the “crawl” or “military crawl.” It is a relatively simple stroke that is easy to learn and can be performed by swimmers of all levels. The backstroke is characterized by a rhythmic flutter kick and a continuous alternating arm motion.
The key elements of the backstroke include the following:
- The start: Swimmers begin on their backs with their feet pointing downward.
- The kick: The flutter kick is performed by lifting the legs straight up and down in a rhythmic motion.
- The arm stroke: The arms are extended forward and underwater during the underwater part of the stroke, and then lifted out of the water during the recovery phase.
- The breathing: Swimmers breathe every two strokes, turning their head to the side to inhale and exhaling underwater.
Common mistakes made when performing the backstroke include the following:
- Incorrect kick: Swimmers may kick too high or too low, or use a flutter kick instead of a scissors kick.
- Incorrect arm stroke: Swimmers may lift their arms too high out of the water or perform the arm stroke incorrectly.
- Incorrect breathing: Swimmers may not breathe every two strokes or turn their head too far to the side.
To improve your backstroke, try the following drills and tips:
- Practice the flutter kick while lying on your back with your hands by your sides.
- Use a snorkel to practice breathing every two strokes.
- Focus on maintaining a steady rhythm and avoiding splashing.
- Work on your arm stroke by extending your arms fully underwater and lifting them out of the water smoothly during the recovery phase.
- Practice swimming with a pull buoy between your thighs to improve your body position and balance.
Breaststroke
Breaststroke is a popular swimming stroke that involves moving both arms and legs simultaneously. It is a freestyle stroke, which means that swimmers can move their arms and legs in any manner they choose. The stroke is characterized by a frog-like kick and a unique arm movement.
The key elements of breaststroke include the following:
- Frog-like kick
- Arm movement
- Head position
- Body position
Some common mistakes that swimmers make when performing breaststroke include:
- Kicking too high or too low
- Allowing the head to go too far forward or too far backward
- Over-exhaling or not exhaling enough
- Using the wrong arm movement
To improve breaststroke technique, swimmers can try the following drills and tips:
- Practice the frog-like kick with a board or kickboard
- Work on arm movement with a pull buoy or paddles
- Focus on head and body position by looking straight down or straight ahead
- Practice the complete stroke by putting it all together
In addition to these drills and tips, it is important for swimmers to maintain proper form and technique throughout the entire stroke. By focusing on these key elements and avoiding common mistakes, swimmers can master the breaststroke and improve their overall swimming skills.
Butterfly
The butterfly stroke is a challenging yet rewarding swimming technique that requires strength, coordination, and endurance. It is often considered the most technically demanding of the four competitive swimming strokes.
The key elements of the butterfly stroke include:
- The body position: The swimmer starts in a vertical position with their arms and legs extended forward.
- The arm stroke: The arms are recovered overhead in a circular motion and pushed down and back underwater during the power phase.
- The dolphin kick: The legs are kicked alternately in a dolphin-like motion to propel the swimmer through the water.
- The breathing: The swimmer takes a breath every three to five strokes, either to the left or right side.
Common mistakes in the butterfly stroke include:
- Not maintaining a straight body line: This can result in a slower and less efficient stroke.
- Not completing the full stroke cycle: Swimmers may miss the catch or finish phase of the stroke, which can affect the power and efficiency of the stroke.
- Not timing the breathing correctly: Taking a breath too early or too late can disrupt the rhythm of the stroke.
To improve the butterfly stroke, swimmers can practice the following drills and tips:
- Arm stroke drill: Practice recovering the arms in a circular motion and pushing them down and back underwater during the power phase.
- Dolphin kick drill: Practice kicking the legs alternately in a dolphin-like motion to propel the body through the water.
- Body position drill: Practice maintaining a straight body line throughout the stroke cycle.
- Breathing drill: Practice taking a breath every three to five strokes to the left or right side.
- Endurance drill: Practice swimming continuous lengths of the pool to build endurance and muscle memory.
Overall, mastering the butterfly stroke requires consistent practice and attention to detail. By focusing on the key elements, avoiding common mistakes, and practicing specific drills and tips, swimmers can improve their technique and efficiency in this challenging yet rewarding stroke.
Sidestroke
The sidestroke is a fundamental swimming technique that is relatively easy to learn and master. It is an excellent stroke for beginners and is also useful for experienced swimmers as a recovery stroke. The sidestroke is a symmetrical stroke, meaning that both the left and right sides of the body move together in a mirror-like fashion.
The key elements of the sidestroke include:
- Body position: The body should be positioned horizontally in the water, with the head facing down and the ears submerged.
- Arm movement: The arms should be extended forward and then swept backward, with the hands reaching down to the thighs.
- Leg movement: The legs should be kicked alternately, with the knees bent and the feet pointed.
- Breathing: Breathing should be done every three strokes, with the head turning to the side to inhale and then exhaling underwater.
Some common mistakes in the sidestroke include:
- Rushing the arm movement: The arms should be moved slowly and steadily, with a slight bend in the elbow.
- Kicking too much: The legs should be kicked only enough to maintain a steady rhythm, with the emphasis on the arm movement.
- Lifting the head too early: The head should remain submerged until the arms are fully extended and ready to turn to the side for breathing.
To improve the sidestroke, try the following drills and tips:
- Practice the arm and leg movements separately, focusing on a smooth and rhythmic motion.
- Use a pull buoy between the thighs to isolate the leg movement and develop a strong kick.
- Practice the arm movement with a pool noodle or foam roller, to develop the correct muscle memory.
- Work on maintaining a steady rhythm, with the arms and legs moving in synchrony.
- Focus on breathing every three strokes, and practice turning the head to the side and exhaling underwater.
By mastering the sidestroke, swimmers can improve their overall swimming technique and build confidence in the water.
Developing Swimming Skills
Building Endurance
- Aerobic and Anaerobic Training:
- Aerobic training involves low-intensity exercises that increase your heart rate and endurance over time. This type of training is crucial for swimming since it improves cardiovascular fitness, which is essential for swimming long distances. Examples of aerobic exercises include swimming at a moderate pace for extended periods, using a kickboard or fins to focus on form, and swimming with a pull buoy to isolate the upper body.
- Anaerobic training, on the other hand, involves high-intensity exercises that improve sprinting ability and speed. These exercises should be performed at a higher intensity, but for shorter periods, as they can be more taxing on the body. Examples of anaerobic exercises include swimming sprints, swimming with a snorkel to focus on breathing, and swimming with hand paddles to build shoulder strength.
- Interval Training:
- Interval training involves alternating between high-intensity and low-intensity exercises, which can help improve both aerobic and anaerobic fitness. This type of training can be performed by swimming hard for a set distance or time, followed by a period of rest or easier swimming. For example, you could swim 50 meters hard, then rest for 30 seconds before swimming the next 50 meters hard. This type of training can help build endurance and speed, and can be customized to meet your specific swimming goals.
- Cross-Training:
- Cross-training involves incorporating other types of exercise into your swimming routine to improve overall fitness and reduce the risk of injury. This can include activities such as yoga, Pilates, cycling, or running. By incorporating these activities into your routine, you can improve your overall strength, flexibility, and endurance, which can translate into better swimming performance. Additionally, cross-training can help prevent overuse injuries and provide a change of pace from your regular swimming workouts.
Improving Speed
Technique Refinement
One of the most effective ways to improve speed in swimming is by refining your technique. This involves making small adjustments to your stroke, such as improving your body position, increasing your stroke rate, and optimizing your arm and leg movements. A proper technique not only helps you move through the water more efficiently but also reduces drag and increases power.
Resistance Training
Resistance training is another essential aspect of improving speed in swimming. This involves adding resistance to your swim training to build strength and endurance. There are several types of resistance training exercises that swimmers can do, including using hand paddles, pulling buoys, and swim snorkels. These exercises help to strengthen the muscles used in swimming, such as the shoulders, arms, and back, which can lead to improved speed and efficiency in the water.
Sprint Training
Sprint training is a specialized form of training that focuses on improving speed and power over short distances. This type of training involves high-intensity interval training, which involves alternating between periods of high-intensity swimming and recovery periods. Sprint training is particularly effective for improving the anaerobic capacity of swimmers, which is the ability to perform high-intensity exercise for short periods of time.
By incorporating these three elements into your swimming training routine, you can significantly improve your speed and overall performance in the water. Technique refinement helps to increase efficiency and reduce drag, while resistance training builds strength and endurance. Sprint training is specifically designed to improve speed and power over short distances, making it an essential component of any serious swimmer’s training regimen.
Enhancing Flexibility and Strength
Enhancing flexibility and strength is crucial for improving swimming skills. Without adequate flexibility and strength, a swimmer may struggle to perform at their best. In this section, we will discuss some effective techniques for enhancing flexibility and strength, which can help swimmers to improve their performance in the pool.
Stretching and Flexibility Exercises
Stretching and flexibility exercises are essential for improving flexibility and reducing the risk of injury. Swimmers should focus on stretching the muscles and joints that are used most frequently in swimming, such as the hamstrings, hip flexors, and shoulders.
One effective technique for stretching is static stretching, which involves holding a stretch for a period of time to elongate the muscle. Dynamic stretching, which involves moving through a range of motion, is also effective for improving flexibility and reducing the risk of injury.
Strength Training for Swimming
Strength training is an essential component of improving swimming skills. Swimmers should focus on exercises that target the muscles used in swimming, such as the shoulders, arms, and legs.
Some effective strength training exercises for swimmers include push-ups, squats, lunges, and leg press. It is important to incorporate both heavy and light weight training into a strength training routine to build endurance and power.
Balance and Coordination Exercises
Balance and coordination are critical for performing complex swimming strokes, such as the butterfly and backstroke. Swimmers can improve their balance and coordination by incorporating exercises that challenge their stability, such as single-leg balances and core exercises.
Balance boards and stability balls are also effective tools for improving balance and coordination. Swimmers can perform exercises on these tools to challenge their stability and improve their ability to maintain balance in the water.
Overall, enhancing flexibility and strength is crucial for improving swimming skills. By incorporating stretching, strength training, and balance exercises into their routine, swimmers can improve their performance in the pool and reduce their risk of injury.
Swimming Drills and Practice Routines
Swimming drills and practice routines are essential for improving swimming skills and technique. These exercises help to develop strength, endurance, and coordination in the water, and they can be customized to suit different skill levels and goals.
Warm-up and cool-down drills are important for preventing injury and preparing the body for swimming. Warm-up drills should be performed before each swim session and should include light cardio exercises, such as jogging or cycling, to raise the heart rate and warm up the muscles. Cool-down drills should be performed after each swim session and should include stretching exercises to help the muscles recover and prevent soreness.
Skill-specific drills are designed to improve specific swimming skills, such as breathing, kicks, and turns. For example, a drill for improving breathing might involve swimming laps while focusing on exhaling underwater and inhaling when the head is above water. A drill for improving kicks might involve swimming laps while kicking with a specific rhythm or pattern. A drill for improving turns might involve practicing flip turns or open turns on a regular basis.
Swimming sets and routines are a series of swimming exercises that are performed in a specific order to improve overall swimming fitness and technique. For example, a set might include swimming laps at a specific distance or pace, followed by a set of kicking drills, and then a set of stroke drills. These sets can be customized to suit different skill levels and goals, and they can be repeated regularly to help improve swimming fitness and technique over time.
It is important to remember that swimming drills and practice routines should be tailored to the individual’s skill level and goals. It is also important to start slowly and gradually increase the difficulty and intensity of the exercises over time. With consistent practice and dedication, anyone can improve their swimming skills and technique.
Swimming Tips and Safety Measures
Hydration and Nutrition
Proper hydration and nutrition are crucial for optimal swimming performance and overall health. Here are some tips for staying hydrated and nourished during your swimming sessions:
Staying hydrated during swimming
Swimming is a physically demanding activity that can cause dehydration if proper measures are not taken. It is essential to drink water before, during, and after swimming to prevent dehydration. A good rule of thumb is to drink at least 20-30 ounces of water at least two hours before swimming, and another 8-10 ounces 10-15 minutes before jumping into the pool. During your swim, take a break every 15-20 minutes to sip water or take a quick dip in the deep end to rehydrate. After your swim, replenish fluids by drinking water or electrolyte-rich beverages like sports drinks to replace lost minerals.
Nutrition for swimmers
Swimming is an energy-intensive activity that requires a balanced diet to fuel your body. Here are some essential nutrients to include in your diet:
- Carbohydrates: Swimmers need a steady supply of carbohydrates to provide energy for their workouts. Good sources include whole grains, fruits, vegetables, and legumes.
- Protein: Protein is crucial for building and repairing muscles. Foods like lean meats, fish, eggs, dairy products, and plant-based protein sources like beans and lentils are great options.
- Healthy fats: Healthy fats like omega-3 fatty acids found in fatty fish, nuts, and seeds help reduce inflammation and support brain function.
- Vitamins and minerals: Swimmers need a range of vitamins and minerals to support overall health and performance. These include vitamins C and E, calcium, iron, and magnesium.
Pre- and post-swim meals
Pre-swim meals should be light and easy to digest, while post-swim meals should be focused on replenishing energy and nutrients. Here are some ideas:
- Pre-swim meal: A banana or granola bar, yogurt, or a piece of fruit can provide a quick boost of energy before your swim.
- Post-swim meal: A meal or snack that includes carbohydrates and protein can help replenish energy and repair muscles. Examples include a turkey or veggie sandwich, a smoothie with protein powder, or a bowl of pasta with grilled chicken.
Remember, proper hydration and nutrition are essential for optimal swimming performance and overall health. By following these tips, you can fuel your body for peak performance and enjoy your time in the pool.
Safety and Health Considerations
When it comes to swimming, safety and health considerations are of utmost importance. By taking the necessary precautions, you can ensure a safe and enjoyable swimming experience. Here are some essential safety and health considerations to keep in mind:
Pool Safety
Swimming pools can be dangerous if not properly maintained. It is important to check with the pool owner or lifeguard to ensure that the pool is clean and properly chlorinated. You should also avoid submerging your head underwater, as this can cause drowning.
Sun Protection
Swimming is a great way to stay cool and have fun, but it’s important to protect your skin from the sun’s harmful UV rays. Wearing sunscreen with an SPF of at least 30, wearing a wide-brimmed hat, and sunglasses can help protect your skin and eyes from the sun.
Heat and Cold Stress
Swimming can cause your body to lose fluids and electrolytes, which can lead to dehydration and heat exhaustion. It’s important to drink plenty of water before and after swimming, and to take breaks in the shade or indoors to avoid overheating. On the other hand, swimming in cold water can cause hypothermia, so it’s important to dress appropriately and warm up after swimming.
Swimming with a Buddy
Swimming with a buddy is a great way to stay safe and have fun. Having someone to swim with can help you stay motivated and accountable, and it’s also a good idea to have someone to watch out for you in case of an emergency.
By following these safety and health considerations, you can ensure a safe and enjoyable swimming experience. Whether you’re a beginner or an experienced swimmer, it’s important to take these precautions to avoid any accidents or injuries.
Common Swimming Injuries and Prevention
Swimming is a low-impact form of exercise that can be beneficial for people of all ages and fitness levels. However, like any physical activity, swimming can also lead to injuries if proper precautions are not taken. In this section, we will discuss some of the most common swimming injuries and how to prevent them.
Common injuries in swimming
- Shoulder injuries: Rotator cuff injuries, impingement syndrome, and shoulder dislocations are common in swimmers due to the repetitive overhead motions involved in strokes like freestyle and butterfly.
- Elbow injuries: Swimmer’s elbow, or lateral epicondylitis, is a common overuse injury caused by repetitive forearm motions in swimming.
- Wrist injuries: Carpal tunnel syndrome, a condition that causes pain and numbness in the hands and wrists, can be exacerbated by the repeated flexing and extending of the wrists during swimming.
- Back injuries: Swimming can strain the muscles and ligaments in the back, leading to pain and discomfort.
- Knee injuries: Patellofemoral pain syndrome, a condition that causes pain in the knee cap, is common in swimmers due to the repetitive impact of the knee on the pool bottom.
Causes and prevention
To prevent swimming injuries, it is important to:
- Warm up properly: A dynamic warm-up that includes stretching and light aerobic activity can help prepare the muscles for the physical demands of swimming.
- Swim with proper technique: Using proper technique can reduce the risk of injury by minimizing stress on the body.
- Take breaks: Swimming should be a non-impact activity, but if pain or discomfort is experienced, it is important to take a break and let the body recover.
- Strengthen and stretch: Strengthening exercises that target the muscles used in swimming can help prevent injuries, while stretching can improve flexibility and reduce the risk of strain.
- Hydrate: Dehydration can lead to cramping and other issues that can increase the risk of injury.
Ergonomics and equipment
Ergonomics plays a role in preventing swimming injuries. For example, using a kickboard or pull buoy can help improve posture and reduce strain on the body. Using a suit that fits properly can also reduce the risk of injury by minimizing resistance in the water.
Rest and recovery
Rest and recovery are essential components of injury prevention. Swimmers should allow themselves time to recover between workouts, and should also allow for at least one day of rest per week. Proper nutrition and sleep can also play a role in recovery and injury prevention.
Mental Preparation and Goal Setting
Mental preparation is a crucial aspect of swimming that is often overlooked by beginners. However, it plays a significant role in helping swimmers to achieve their goals and perform at their best. Here are some tips for mental preparation and goal setting in swimming:
Visualization and mental toughness
Visualization is a powerful tool that can help swimmers to improve their performance. It involves creating a mental image of yourself performing a particular swimming technique or stroke. By visualizing yourself performing a skill, you can train your mind to become more familiar with the movement, which can help you to perform it better in real life.
Mental toughness is another important aspect of mental preparation. It involves developing the mental resilience and determination to overcome obstacles and setbacks. Swimmers who are mentally tough are better able to handle challenges such as fatigue, discomfort, and even failure. They are also more likely to stay focused and motivated during training and competition.
Setting realistic goals
Setting goals is essential for any swimmer, whether you are a beginner or an experienced athlete. Goals provide a sense of direction and purpose, and they help to keep you motivated and focused. However, it is important to set realistic goals that are achievable and measurable.
When setting goals, it is important to consider your current skill level and abilities. If you are a beginner, you may want to set small, achievable goals such as swimming a certain distance or improving your technique. If you are an experienced swimmer, you may want to set more challenging goals such as competing in a race or breaking a personal record.
Overcoming fear and anxiety
Fear and anxiety are common emotions that many swimmers experience, especially when competing or performing in front of others. However, these emotions can be overcome with the right mindset and techniques.
One technique for overcoming fear and anxiety is called “imagery”. This involves creating a mental image of yourself performing a skill or stroke while imagining yourself succeeding and feeling confident. This can help to reduce anxiety and build confidence.
Another technique is called “progressive muscle relaxation”. This involves tensing and relaxing different muscle groups in your body, starting from your toes and working your way up to your head. This can help to reduce physical tension and calm your mind.
Building confidence
Confidence is a crucial aspect of mental preparation in swimming. It helps to reduce anxiety, increase motivation, and improve performance.
One way to build confidence is to focus on your strengths and accomplishments. Take time to reflect on your progress and celebrate your successes, no matter how small they may seem.
Another way to build confidence is to set realistic goals and work towards achieving them. This can help to build a sense of accomplishment and self-worth, which can boost your confidence.
Finally, it is important to surround yourself with positive influences and support systems. This can include coaches, teammates, family, and friends who can encourage and motivate you to achieve your goals.
FAQs
1. What are the essential swimming techniques that every swimmer should know?
There are four essential swimming techniques that every swimmer should know: freestyle, backstroke, breaststroke, and butterfly. Each technique has its own unique style and requires different muscle groups to be used.
2. How can I improve my swimming technique?
Improving your swimming technique requires regular practice and repetition. Start by mastering the basics of each stroke, focusing on proper body positioning, arm movements, and breathing. Practice swimming regularly, and try to incorporate drills that target specific areas of improvement. It’s also important to get feedback from a coach or experienced swimmer who can provide guidance and tips for improvement.
3. What is the difference between freestyle and backstroke?
Freestyle is a front-crawl stroke where the swimmer moves through the water by alternately moving the arms and legs in a propelling motion. Backstroke is a stroke where the swimmer floats on their back and uses alternating arm movements to propel themselves through the water. In backstroke, the legs are used to guide the body and maintain balance.
4. How do I breathe properly while swimming?
Proper breathing while swimming is essential for maintaining rhythm and reducing fatigue. Exhale forcefully as you submerge your face in the water, and take a breath when your face is above the water. Inhale through your mouth and exhale through your nose while keeping your head in a neutral position. Avoid taking breaths too soon or too late, and try to breathe every two or three strokes.
5. What is the difference between breaststroke and butterfly?
Breaststroke is a stroke where the swimmer moves through the water by alternately moving the arms and legs in a semicircular motion. Butterfly is a stroke where the swimmer moves through the water by using a symetrical, alternating motion of the arms and legs. In butterfly, the swimmer must also move their body simultaneously in a symmetrical fashion.
6. How can I prevent fatigue while swimming?
Preventing fatigue while swimming requires proper technique, regular practice, and physical conditioning. Focus on maintaining good body positioning and efficient movements, and avoid using too much energy. Incorporate strength training exercises and interval training into your swimming routine to build endurance and reduce fatigue.
