5 tips to make your swim training more enjoyable!

Bored of swimming up and down the pool aimlessly?

Try my top 5 tips to make your training more enjoyable and improve your skills in the process.

1. Implement underwater swimming into your training.

Underwater swimming is a fantastic skill to master as it is one that can dramatically improve your speed and power in the water. It is also a great way to mix up your training and keep it enjoyable.

If you watch Olympic swimmers, you will see that they have an extremely powerful underwater dolphin kick every time they push off the wall. They do this because it is the fasted and easiest way to travel through the water. This is often neglected by aspiring swimmers, especially if it is not a habit formed at a young age. You should aim to reach the flags every time you push of the wall. The more streamline you remain, the easier this will be.

Here is an example of a challenge that will help you to improve this skill.

Challenge: 50m (as streamline dolphin kick underwater as far as possible and then sprint the remaining distance freestyle) Repeat 5-10 times. (Remember to breathe out slowly underwater and do not hold your breath!)

2. Try hypoxic training.

Hypoxic training is adapting to a reduced level of oxygen whilst swimming. So, if you usually breathe every 2 or 3 strokes, try breathing every 4 or 5 instead. By limiting your supply of oxygen, you can improve your lung capacity and aerobic endurance. It also gives you more time to focus on your technique and occupies your mind. Just remember to slowly exhale out of your nose and mouth when your face is in the water during your hypoxic sets to avoid a build-up of carbon dioxide.

Challenge: 2x 200m Freestyle (breathe every 3, 5, 7, repeat or 2, 4, 6 repeat).

3. Mix up your strokes.

It is easy to stick to one stroke for the entirety of your training session. However, adding sets including all 4 strokes can be extremely beneficial and add an element of fun. Each stroke targets different muscle groups and will force you to learn new skills. These skills can actually be transferred to other strokes. Additionally, it can also reduce your chance injury as you are not straining your body with the same continuous movements.

Challenge: 4x 100m IM (Individual medley – butterfly, backstroke, breaststroke, freestyle)

4. Implement speed challenges into your training.

Another way to make the time pass quicker whilst you are in the water is to vary your speed goals within you set. Instead of sticking to a continuous pace that you can maintain for hours, why not try doing several shorter distances as fast as you can. You can also time yourself and then try to reduce your time in future months.

Challenge: 8x 25m Freestyle MAX sprints

5. Try a new drill.

Drills are a great way to break down your stroke and focus on specific aspects to improve your technique.

A few drills that I love;

· Corkscrew – complete one arm pull on your front (right arm), and then one arm pull on your back (left arm) and repeat.

· Swim backwards – get into your freestyle position and rotate your arms in the opposite direction so when you move you are leading with your feet, rather than your head.

· Zip – your hand should lightly brush your body from your hip all the way up to your armpit, keeping your elbow high ready for the recovery.

· Closed fists – you should swim normally but, with both fists grasped.

· Single switch – 1 pull, 6 kicks.

· Triple switch 3 pulls, 6 kicks.

· Rotator kick – arms should remain by your side. Maintain a strong core and complete 6 kicks with one shoulder out of the water and then rotate, 6 kicks with other shoulder out of the water, repeat.

· Single arm – swimming with one arm, keep the other arm still and stretched out in front of you for stability.