You can develop your swimming skills - your swimming technique - by swimming often and by focusing on that swimming technique. This is often enhanced by doing swimming drills and by having others watch or video you and then get feedback.
To develop your swimming fitness, you have to swim often enough and with enough intensity to push your body to a higher level. Getting to that higher level of swimming fitness is what this article is about.
To begin this program you should be able to swim at least 500 meters or yards non-stop and be able to swim at least a 30-minute workout. If you need help getting up to that level, one of these beginner-level swim workouts may be what you need:
Swimmers - Getting Started Swimming
A Swim Training Workout Plan for Novice Swimmers
Improve Your Swimming
This is a 14-week training program aimed at a 1,500 to 2,100 meter or yard swim (either way works - meters are 10% longer than yards, but the basics are the same). The goals of the swim training program are:
- Swim the distance at a steady pace while holding good form (Swim 1, Swim 4).
- Build swim strength (Swim 2, Swim 3, pulling).
- Build swim speed (Swim 2, swim 5).
If you feel any pain while you are training, stop and get it checked. Taking care of small problems early can prevent them from developing into larger problems that can stop your training.
Besides a swimming pool, there are some other things you will need to do the training. The basic swim gear needed for the training plan is:
- Regular swimsuit
- Goggles
- Drag suit (a baggy swimsuit or run shorts with a drawstring)
- Pull-buoy (float worn between the thighs, forcing more focus on the upper body
- Swim Paddles (optional - do not use if any shoulder pain)
- Waterproof watch with a stopwatch function makes things a lot easier
