Swimming

Setup

1. 01Choose a stroke you can sustain, with front crawl as the default.
2. 02Wear goggles and, if needed, a swim cap for clear vision and comfort.
3. 03Enter the pool and swim 100 to 200 meters easy to warm up.
4. 04Pick a lane matching your pace if the pool is shared.

Execution

1. 01Hold a long, flat body position high in the water.
2. 02Pull through the water from an extended arm back toward the hip.
3. 03Kick steadily from the hips with relaxed ankles.
4. 04Breathe rhythmically by rotating the head to the side, exhaling underwater.
5. 05Swim the planned distance or intervals, resting at the wall as needed.

Checkpoints

• -Hips stay near the surface rather than sinking.
• -Exhale happens underwater so the breath is a quick inhale only.
• -Strokes stay long and unhurried rather than choppy.
• -Pace is even across repeats of the same distance.

Common mistakes

• -Lifting the head to breathe, which drops the hips.
• -Holding the breath instead of exhaling underwater.
• -Kicking from the knees with stiff ankles.
• -Starting intervals too fast and dying mid-set.