If you’re trying to pimp your swimming performance, you should have a routine of activation and mobility before every session in the water.
Prepare your shoulders
- Raise your breast bone upwards to open your chest.
- Lift the tip of your shoulder up and out as if rolling it over your shoulder.
- Pull the mid part of your shoulder blade downwards.
If you are in the right position you shouldn’t feel any tension in your neck or between your shoulder blades when you do that.
Follow the activation and mobilisation exercises before before swimming session by stretching and paying extra attention to any problem or tight areas that you may have. They won’t improve unless you work at them.
- When lifting your head to see where you’re heading, try not to lift fully out of the water because it pushes your legs down and causes more drag, which slows you down. It also puts more pressure on your back and hips.
- Get into a pattern or rhythm of looking forward and to the sides.
- Keep as much of a relaxed stroke as possible on the recovery phase.
- Make each arm pull as long as possible, and finish off each pull with a push at the end.
How to improve your streamline
- In the water, hold your arms stretched out, locked at the elbows, and pressed against your ears.
- Place one hand on top of the other with the hand on top’s thumb locked underneath the outside of the hand on the bottom, fingers together stretched out flat.
- Keep your head in line with your body looking down just in front of you.
- Aim for one straight line from your feet to your hands, and all along your legs and back.
- Be streamlined before pushing off the wall, especially to reduce your drag under water.