Top swimmers rotate the core of their body from one side to the other, while keeping the head fixed. When you rotate in this way, you move through the water more like a fish, or a boat, reaching further forward on each stroke, and maximizing your efficiency.
Here are tips to teach you how to swim faster and smoother, saving more energy for the bike and run.
#1 Swim Tall
Water is 1,000 times denser than air, so the single most important factor is to slip your body through the smallest hole in the water. Imagine a central axis extending from the top of your head to the opposite end of the pool. Rotate your body along this axis with each stroke, stretching your leading arm as far forward as you can. Keep the muscles in your lower back and abs taut as you power through the water - doing so will keep the propulsion coming from both your arms and legs.
#2 Drop An Anchor
Swimming with just your hands is like jumping with just your feet. Instead, grip the water with your entire forearm and hand, holding your forearm at a right angle to your upper arm and digging in like you're gathering sand with a shovel. Keep your hands broad, flat and firm. You're not pushing your arm through the water as much as anchoring it and pulling your body over it.
#3 Heavy Rotation
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