Swimming is an incredible sport that offers a full-body workout and is a great way to beat the heat. However, not everyone can swim like a pro, and it takes time and effort to master the art of swimming. If you want to improve your swimming skills and swim like a pro, then this article is for you. Here, we will provide you with some tips and techniques that will help you to become a better swimmer. From the correct body position to the most efficient strokes, we will cover everything you need to know to swim like a pro. So, let’s dive in and start mastering the art of swimming!
Preparing for Swimming: Warm-up and Stretching
Importance of a Proper Warm-up
Reducing the risk of injury
Before beginning any physical activity, it is crucial to warm up the body. This includes getting the heart rate up and increasing blood flow to the muscles. Swimming is no exception, and a proper warm-up can help reduce the risk of injury while swimming. A proper warm-up should include a combination of aerobic exercise and dynamic stretching. This helps to increase the heart rate, increase blood flow to the muscles, and increase flexibility, which can help prevent injuries such as muscle strains or pulls.
Improving muscle performance
A proper warm-up can also improve muscle performance. When the muscles are warmed up, they are more flexible and better able to perform at their best. This is especially important when swimming, as the muscles used in swimming are different from those used in other activities. By warming up the muscles, you can improve their performance and prevent injury.
Enhancing circulation
Another important aspect of a proper warm-up is enhancing circulation. When the muscles are warmed up, blood flow to the muscles increases. This can help prevent cramps and increase the delivery of oxygen and nutrients to the muscles. By increasing circulation, you can improve the overall health of the muscles and prevent injury.
Overall, a proper warm-up is essential for reducing the risk of injury, improving muscle performance, and enhancing circulation. It should include a combination of aerobic exercise and dynamic stretching, and should be done before every swim session.
Effective Warm-up Exercises
Swimming is a physically demanding sport that requires strength, endurance, and flexibility. Before diving into the pool, it is essential to warm up and stretch your muscles to prevent injury and improve your performance. In this section, we will discuss some effective warm-up exercises that you can do before swimming.
Dynamic stretching
Dynamic stretching involves active movements that gradually increase your range of motion and blood flow to your muscles. This type of stretching is particularly effective for swimmers because it prepares your muscles for the physical demands of the sport. Here are some examples of dynamic stretches you can do before swimming:
- Arm circles: Stand with your feet shoulder-width apart and raise your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles until you reach your full range of motion.
- Leg swings: Stand with your feet hip-width apart and swing one leg forward and backward, keeping it straight. Repeat with the other leg.
- High knees: Stand with your feet hip-width apart and bring one knee up toward your chest, then quickly bring it back to the starting position. Repeat with the other knee.
Light cardio exercises
In addition to dynamic stretching, it is also important to do some light cardio exercises to get your heart rate up and increase blood flow to your muscles. Here are some examples of light cardio exercises you can do before swimming:
- Jumping jacks: Stand with your feet together and your hands by your sides. Jump your feet out and raise your arms above your head, then jump back to the starting position.
- Squat jumps: Stand with your feet shoulder-width apart and lower into a squat position. From the squat position, jump up and land softly on the balls of your feet.
- Lunges: Take a large step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.
Jogging in place
Jogging in place is a great way to get your heart rate up and warm up your muscles before swimming. It is also a low-impact exercise that is easy on your joints. Here’s how to do it:
- Stand in one place and bend your knees slightly.
- Begin jogging in place by lifting one knee and then the other as if you were running in place.
- Gradually increase the speed and intensity of your jogging in place until you are comfortably warmed up.
Remember, the goal of your warm-up is to prepare your body for the physical demands of swimming. By incorporating these effective warm-up exercises into your pre-swim routine, you can reduce your risk of injury and improve your performance in the pool.
Essential Stretches for Swimmers
As a swimmer, it is important to prepare your body for the physical demands of swimming. Warming up and stretching are crucial steps to ensure that your muscles are ready for the workout ahead. Here are some essential stretches for swimmers:
Neck and Shoulder Stretches
Swimming involves a lot of movement of the neck and shoulders, which can lead to tightness and discomfort. To prevent this, it is important to stretch these muscles before and after each swim. Some effective stretches for the neck and shoulders include:
- Shoulder rolls: Roll your shoulders forward and backward in a circular motion to loosen up the muscles.
- Neck tilts: Tilt your head to the left and right, letting your ear lobes touch your shoulder.
- Head rotations: Rotate your head in a circular motion, letting your ears touch your shoulders.
Upper Back Stretches
The upper back muscles are responsible for maintaining good posture while swimming. To prevent stiffness and discomfort, it is important to stretch these muscles regularly. Some effective stretches for the upper back include:
- Seated rower: Sit on the edge of a pool with your legs dangling in the water. Use a pool noodle to support your lower back and gently row your arms.
- Cobra stretch: Lie on your stomach with your hands under your shoulders and your elbows bent. Lift your head, chest, and arms off the ground, keeping your lower back pressed to the ground.
Triceps and Biceps Stretches
The triceps and biceps muscles are crucial for maintaining proper arm movements while swimming. To prevent stiffness and discomfort, it is important to stretch these muscles regularly. Some effective stretches for the triceps and biceps include:
- Triceps dips: Sit on the edge of a pool with your legs dangling in the water. Place your hands on the edge of the pool and dip your upper body down, using your triceps to push back up.
- Biceps stretches: Stand with your feet shoulder-width apart and your arms at your sides. Raise one arm up and bend your elbow, reaching for your shoulder. Hold for 15-30 seconds, then switch sides.
By incorporating these essential stretches into your pre-swim routine, you can help prevent injury and improve your overall swimming performance.
Proper Breathing Techniques for Swimming
The Importance of Breathing
Proper breathing techniques are crucial for any swimmer looking to improve their performance in the water. The following are some of the key reasons why breathing is so important in swimming:
- Maintaining a consistent rhythm: Proper breathing helps swimmers maintain a consistent rhythm while swimming, which can help them to swim more efficiently and effectively. When swimmers breathe correctly, they can coordinate their breathing with their strokes, which can help them to maintain a consistent pace and avoid getting tired too quickly.
- Maximizing oxygen intake: Swimming is an aerobic activity that requires swimmers to take in large amounts of oxygen. Proper breathing techniques can help swimmers to maximize their oxygen intake, which can help them to swim for longer periods of time without getting tired.
- Avoiding hyperventilation: Hyperventilation can cause swimmers to feel lightheaded and dizzy, which can be dangerous while swimming. Proper breathing techniques can help swimmers to avoid hyperventilation by ensuring that they are taking in enough oxygen and exhaling properly.
Overall, proper breathing techniques are essential for any swimmer looking to improve their performance in the water. By focusing on their breathing, swimmers can maintain a consistent rhythm, maximize their oxygen intake, and avoid hyperventilation, all of which can help them to swim like a pro.
Diaphragmatic Breathing
Diaphragmatic breathing is a technique that involves using the diaphragm, a large muscle located at the base of the lungs, to breathe. This technique is crucial for swimming as it helps to optimize oxygen uptake and improve overall lung capacity. Here are some tips for engaging the diaphragm and breathing correctly while swimming:
- Engaging the diaphragm: To engage the diaphragm, you should place your hands on your abdomen and exhale completely. As you inhale, your diaphragm will move downward, pushing your abdomen outward. This movement should be accompanied by a feeling of pressure in your lower chest and abdomen.
- Breathing through the nose: Breathing through the nose is important as it helps to warm and humidify the air you breathe, which is beneficial for the respiratory system. It also helps to filter out pollutants and allergens, reducing the risk of respiratory problems.
- Exhaling fully: Exhaling fully is crucial for effective diaphragmatic breathing. When you exhale, you should empty your lungs completely, which will help to create a vacuum that will draw in more oxygen when you inhale. Try to exhale slowly and completely, taking up to 10 seconds to empty your lungs.
By practicing diaphragmatic breathing, you can improve your swimming performance and reduce the risk of respiratory problems. Remember to engage your diaphragm, breathe through your nose, and exhale fully to optimize your breathing while swimming.
Breathing Drills for Swimming
Proper breathing techniques are essential for efficient and comfortable swimming. Breathing drills can help swimmers develop their breath control and coordination while swimming. Here are some breathing drills that can be practiced:
- Breathing every three strokes: This drill involves taking a breath every three strokes while swimming. To practice this drill, swimmers should count their strokes and take a breath on the third stroke. This drill helps swimmers develop a consistent rhythm and breathe effectively while swimming.
- Breathing every five strokes: This drill involves taking a breath every five strokes while swimming. To practice this drill, swimmers should count their strokes and take a breath on the fifth stroke. This drill helps swimmers develop a consistent rhythm and breathe effectively while swimming.
- Alternate breathing: This drill involves breathing on one side and then the other while swimming. To practice this drill, swimmers should alternate breathing on each side while swimming. This drill helps swimmers develop their ability to breathe on both sides and improve their coordination while swimming.
By practicing these breathing drills, swimmers can develop their breath control and coordination while swimming. These drills can be incorporated into regular swim practices and can help swimmers improve their overall swimming technique.
Efficient Freestyle Technique
Body Position and Alignment
When it comes to efficient freestyle technique, body position and alignment play a crucial role. To achieve optimal alignment, follow these tips:
- Keeping the head in line with the spine: Your head should be in a neutral position, neither tilted forward nor backward. This helps to maintain balance and reduces the risk of neck strain. Keep your chin slightly tucked to avoid lifting your head too high and causing discomfort.
- Relaxing the neck and shoulders: Tense shoulders and a stiff neck can negatively impact your swimming technique. To avoid this, focus on relaxing your neck and shoulders. Keep your arms relaxed and use a full range of motion when swimming. Avoid holding your breath or tensing up your muscles.
- Keeping the hips and legs aligned: Proper alignment of your hips and legs is essential for efficient freestyle technique. Ensure that your hips are facing downwards and your legs are straight. Avoid crossing your legs or letting them float upwards, as this can disrupt your balance and slow you down. Additionally, keep your knees bent slightly to help with the catch and push off the wall during turns.
Hand Entry and Exit
Straight-arm recovery
The straight-arm recovery is a technique that involves extending the arms forward in a straight line while recovering from the catch to the entry point. This method is designed to increase the power and efficiency of the stroke by maintaining a continuous flow of water through the body. By extending the arms forward, swimmers can leverage the buoyancy of the water to generate lift and propel themselves through the water with minimal resistance.
Quick hand turnover
The quick hand turnover is a technique that involves rapidly rotating the hands from the entry point to the catch. This method is designed to increase the speed and efficiency of the stroke by reducing the amount of time spent in the water. By rapidly rotating the hands, swimmers can create a more consistent flow of water through the body, resulting in increased speed and efficiency.
Pushing water backward
The pushing water backward technique involves actively pushing the water away from the body during the exit phase of the stroke. This method is designed to increase the power and efficiency of the stroke by transferring energy from the body to the water. By actively pushing the water away from the body, swimmers can generate lift and propel themselves through the water with minimal resistance.
Overall, mastering the hand entry and exit techniques is critical to developing an efficient freestyle stroke. By focusing on straight-arm recovery, quick hand turnover, and pushing water backward, swimmers can increase their speed, power, and efficiency in the water.
Kicking Technique
Proper kicking technique is crucial to swimming efficiently and effectively. Here are some tips to help you improve your kicking technique:
- Straight kicks with pointed toes
- To achieve straight kicks with pointed toes, focus on extending your legs fully with each kick. Pointing your toes can help you generate more power and speed in your kicks.
- However, it’s important to avoid overextending your legs, as this can lead to exhaustion and discomfort.
- Practice kicking with different foot positions, such as toes-first or heels-first, to find what works best for you.
- Alternating kicks with heel-to-toe movement
- Alternating kicks involve moving your heel and toes simultaneously in a rhythmic motion. This technique is commonly used in the freestyle stroke.
- To master this technique, focus on moving your legs in a coordinated pattern, with your heel leading the way and your toes following closely behind.
- It’s important to keep your knees bent and your feet pointed downwards to prevent strain on your lower back.
- Engaging the core for a powerful kick
- Your core muscles play a crucial role in generating power and stability in your kicks.
- To engage your core, focus on contracting your abdominal and lower back muscles during each kick.
- This will help you maintain proper posture and alignment in the water, allowing you to generate more power and speed in your kicks.
Overall, improving your kicking technique requires practice and repetition. Focus on these tips and try incorporating them into your swimming routine to see improvement in your freestyle technique.
Butterfly Stroke Technique
Body Position and Arm Movement
Maintaining the correct body position is crucial when it comes to executing the butterfly stroke effectively. Here are some key points to keep in mind:
- Keeping the body streamlined: When swimming the butterfly stroke, it’s important to keep the body as streamlined as possible. This means that you should try to minimize any unnecessary movements or waves that could disrupt the flow of the stroke. To achieve this, you should focus on keeping your body in a straight line, with your head positioned just above the water and your arms and legs moving in synchronization.
- Alternating arm movements: Another important aspect of the butterfly stroke is the alternating arm movement. This means that you should move your arms in a symmetrical pattern, with one arm extending forward while the other arm moves backward. As you bring your arms forward, make sure to bend your elbows and let your hands glide through the water. Then, as you bring your arms backward, keep your elbows close to your body and your palms facing down.
- Pulling with the whole arm: When swimming the butterfly stroke, it’s important to engage the entire arm in the pulling motion, rather than just the hands or the shoulders. This means that you should focus on pulling the water backward with your entire arm, from the shoulder to the fingertips. As you extend your arm forward, make sure to keep your elbow locked and your wrist extended, which will help to maximize the power of your stroke.
Leg Movement and Kick
Swimming like a pro in the butterfly stroke requires a combination of power and precision. To achieve this, it is essential to master the leg movement and kick. Here are some tips to help you perfect your leg movement and kick in the butterfly stroke:
- Alternating kicks with heel-to-toe movement: In the butterfly stroke, the legs should move in an alternating motion, with the heel of one leg leading the way before the toe of the other leg kicks out. This heel-to-toe movement is crucial to maintaining a powerful and efficient kick. To master this movement, practice kicking with your legs straight and then gradually add the bend at the knee as you get more comfortable with the motion.
- Pointing the toes downward: As you kick your legs, it is important to point your toes downward to create more power and momentum. This helps to push the water backwards and propel yourself through the water. Experiment with different toe positions to find what works best for you, but always remember to keep your toes pointed downwards for maximum power.
- Engaging the core for a powerful kick: A strong core is essential for a powerful kick in the butterfly stroke. As you kick your legs, engage your core muscles to provide stability and support. This will help you maintain a strong and consistent kick throughout your swim. Try holding your breath while kicking to isolate the muscles used in the kick and focus on engaging your core.
By mastering the leg movement and kick in the butterfly stroke, you can take your swimming to the next level and swim like a pro. Practice these techniques regularly and incorporate them into your swim routine to improve your overall butterfly stroke technique.
Breathing in the Butterfly Stroke
Proper breathing technique is essential in the butterfly stroke to ensure maximum efficiency and endurance. Here are some tips to help you breathe effectively while swimming the butterfly stroke:
- Breathing every two strokes: In the butterfly stroke, it is important to exhale underwater as you bring your arms forward and inhale as you begin to glide through the water. To ensure proper timing, aim to exhale every two strokes, so that you can inhale during the glide phase.
- Turning the head to the side: To turn your head to the side, you can tilt your ear towards the surface of the water. This will allow you to take a quick breath without having to lift your entire head out of the water.
- Keeping the body in line with the spine: It is important to keep your body in line with your spine while swimming the butterfly stroke. This will help you maintain proper posture and prevent any discomfort or strain on your neck.
By focusing on these breathing techniques, you can improve your endurance and efficiency in the butterfly stroke, allowing you to swim like a pro.
Backstroke Technique
Body Position and Movement
Floating on the Back
To start with the backstroke technique, it is essential to master the art of floating on the back. This position is the foundation of the backstroke and is crucial for maintaining balance and control throughout the stroke.
To float on the back, begin by lying face down in the water with your arms extended forward and your legs extended behind you. Keep your head and neck in a neutral position, with your ears and shoulders aligned. This position should feel natural and relaxed, with your body floating easily on the surface of the water.
Once you have mastered the basic floating position, you can move on to the next step of the backstroke technique, which is alternating arm movements.
Alternating Arm Movements
The arm movements in the backstroke are crucial for generating speed and power through the water. To perform the backstroke arm movement correctly, begin by bending your elbow and bringing your arm towards your body. As you reach the side of your body, extend your arm straight and push the water behind you.
It is essential to keep your arm straight as you push the water, which will create a greater resistance and help you move through the water more efficiently. As you complete the stroke, bend your elbow again and bring your arm back to your body, repeating the motion with the other arm.
It is important to remember to keep your body long and streamlined while swimming the backstroke. This means keeping your legs, hips, and torso in alignment, with your body forming a straight line through the water. This position will help you cut through the water more efficiently and reduce drag, allowing you to swim faster and more effectively.
In addition to maintaining a streamlined body position, it is also important to focus on maintaining a consistent rhythm and tempo while swimming the backstroke. This will help you stay relaxed and focused, allowing you to perform at your best in the water.
By mastering the body position and movement aspects of the backstroke technique, you will be well on your way to swimming like a pro. Remember to focus on maintaining a streamlined body position, alternating arm movements, and a consistent rhythm and tempo, and you will be able to swim the backstroke with ease and grace.
When it comes to the backstroke, the leg movement and kick are crucial for achieving a smooth and powerful stroke. Here are some tips for mastering the leg movement and kick in backstroke:
- Alternating kicks with heel-to-toe movement: The heel-to-toe movement is a key aspect of the backstroke kick. To perform this movement, kick your legs alternately with each arm stroke, starting with the heel of one foot and then the toe of the same foot, followed by the heel of the other foot and then the toe of the other foot. This alternating movement helps to maintain a rhythmic and efficient kick.
- Pointing the toes upward: Another important aspect of the backstroke kick is pointing the toes upward. When the toes are pointed upward, the legs are able to move more efficiently through the water, creating a more powerful and effective kick. It’s important to keep the toes pointed upward throughout the entire kicking motion, from the heel to the toes.
- Engaging the core for a powerful kick: In addition to the leg movement and kick, engaging the core muscles is essential for a powerful and efficient backstroke. By engaging the core muscles, you can generate more power and stability in the water, which will help to improve the overall effectiveness of your kick. To engage the core muscles, focus on contracting the muscles in your abdomen and lower back as you kick, and try to maintain this contraction throughout the entire kicking motion.
By mastering these tips for leg movement and kick in backstroke, you can achieve a smoother and more powerful stroke, which will help you to swim like a pro. Remember to practice these techniques regularly, and to focus on maintaining proper form and technique as you swim.
Breathing in the Backstroke
When it comes to the backstroke, proper breathing technique is crucial for maintaining a consistent and efficient stroke. Here are some tips for breathing in the backstroke:
- Breathing every three strokes: One of the most important aspects of backstroke breathing is to exhale underwater after every three strokes. This will allow you to breathe in a rhythmic pattern that matches your stroke count. It’s important to keep your breathing pattern consistent so that you can maintain a steady pace throughout your swim.
- Turning the head to the side: As you swim on your back, it’s important to turn your head to the side to breathe. This will allow you to take in air without disrupting your stroke or causing your head to lift out of the water. To turn your head to the side, simply tilt your head to one side and use your hand to guide your face towards the surface of the water.
- Keeping the body in line with the spine: It’s important to keep your body in line with your spine as you swim backstroke. This will help you maintain a streamlined position in the water and reduce drag. As you breathe, make sure to keep your body in line with your spine and avoid tilting your head too far back or lifting your shoulders out of the water.
By focusing on these breathing techniques, you can improve your backstroke and swim with greater efficiency and endurance.
Developing Endurance and Swimming Efficiency
Swimming Drills for Endurance
Improving endurance is crucial for swimming like a pro. Here are some swimming drills that can help you develop endurance:
Freestyle Drills
The freestyle stroke is the most popular stroke in competitive swimming. To improve your endurance in the freestyle stroke, try the following drills:
- Farmer’s Walk: This drill involves swimming with your arms only, using a slow and controlled movement. Focus on engaging your shoulder muscles and keeping your elbows high.
- Pull Buoy: Using a pull buoy can help you focus on your upper body movements. Attach the pull buoy between your thighs and swim using only your arms and shoulders.
- Swim Snakes: This drill involves swimming in a group, where each swimmer takes turns leading the group. The leader sets the pace and the other swimmers follow.
Butterfly Stroke Drills
The butterfly stroke is a challenging stroke that requires both strength and endurance. Here are some drills to help you improve your endurance in the butterfly stroke:
- Kickboard: Using a kickboard can help you improve your leg strength and kicking technique. Kick using a flutter kick while holding the kickboard.
Backstroke Drills
The backstroke is a relaxing stroke that requires good technique and endurance. Here are some drills to help you improve your endurance in the backstroke:
In addition to these drills, it’s important to incorporate regular swimming practice into your routine. Gradually increase the distance and intensity of your swims to build endurance. Remember to always warm up and cool down before and after swimming, and to stay hydrated throughout your practice.
Swimming Technique Analysis
Video analysis is a useful tool for analyzing your swimming technique. By recording yourself swimming, you can identify areas where you may be using too much energy or making mistakes in your form. This can help you identify specific areas where you need to improve your technique, which can help you become a more efficient swimmer.
Professional feedback is also an important aspect of swimming technique analysis. A coach or experienced swimmer can provide valuable feedback on your technique, highlighting areas where you may be using too much energy or making mistakes in your form. This feedback can help you make specific adjustments to your technique, which can help you become a more efficient swimmer.
Personalized coaching is another key aspect of swimming technique analysis. A coach can work with you one-on-one to identify specific areas where you need to improve your technique, and can provide you with tailored exercises and drills to help you make those improvements. This personalized approach can help you make rapid progress in your swimming, and can help you become a more efficient and effective swimmer.
Overall, swimming technique analysis is a crucial aspect of developing endurance and swimming efficiency. By identifying and addressing any issues with your technique, you can become a more efficient swimmer, which can help you swim further and faster with less effort.
Mental Training for Swimming
Goal Setting
- Establishing specific, measurable, achievable, relevant, and time-bound (SMART) goals
- Periodically reassessing and adjusting goals as needed
- Utilizing long-term and short-term goals to maintain motivation and track progress
Visualization Techniques
- Mentally rehearsing specific swimming routines or techniques
- Creating mental images of successfully executing various swimming movements
- Utilizing guided imagery to enhance focus and relaxation during swimming
Focusing on Positive Self-Talk
- Replacing negative thoughts with positive affirmations
- Reinforcing self-belief and confidence through internal dialogue
- Utilizing positive self-talk to overcome obstacles and maintain motivation during swimming
Mental training for swimming encompasses various techniques aimed at enhancing psychological preparedness, improving focus, and fostering a positive mindset. These strategies play a crucial role in optimizing overall swimming performance, as they enable swimmers to harness their mental fortitude and overcome physical limitations. By incorporating goal setting, visualization techniques, and positive self-talk into their training regimen, swimmers can effectively enhance their mental toughness and attain a higher level of proficiency in the pool.
FAQs
1. What are the key techniques for swimming like a pro?
Answer: To swim like a pro, it’s important to focus on proper technique. This includes things like using a streamlined body position, maintaining a consistent rhythm, and using a alternating arm motion. Additionally, it’s important to pay attention to your breathing and make sure you’re taking in enough oxygen.
2. How can I improve my endurance while swimming?
Answer: Endurance is built through regular practice and repetition. To improve your endurance, start by swimming for longer periods of time and gradually increase the distance. It’s also important to focus on maintaining good technique and form, as this will help you conserve energy. Additionally, incorporating strength training exercises that target the muscles used in swimming can also help improve endurance.
3. What are some common mistakes to avoid when swimming like a pro?
Answer: Some common mistakes to avoid when swimming like a pro include: over-thinking the strokes, not paying attention to breathing, and not using the whole body when swimming. It’s also important to avoid tensing up your muscles and to maintain a relaxed, fluid motion. Finally, it’s important to not compare yourself to others and to focus on your own progress and improvement.
4. How important is warm-up and cool-down in swimming like a pro?
Answer: Warm-up and cool-down are essential parts of any swim session. A proper warm-up helps to prepare your muscles for the physical demands of swimming and can help prevent injury. It should include some light cardio and stretching to get your blood flowing and muscles warmed up. Similarly, a cool-down helps to reduce muscle soreness and prevent injury by gently stretching your muscles after a workout.
5. How can I improve my speed while swimming?
Answer: To improve your speed while swimming, it’s important to focus on proper technique and form. This includes using a streamlined body position, maintaining a consistent rhythm, and using a alternating arm motion. Additionally, it’s important to focus on your kick and make sure you’re using your legs to propel yourself through the water. Finally, incorporating interval training, where you swim at a fast pace for a set amount of time, can help improve speed.
