I want to share some important things I learned during my 9 years of swimming competitively, which led me to qualify for the NCAA championships in 2023.
Just working on your freestyle kick can make a huge difference. A friend of mine broke his collarbone, kicked for months without using his arms, and dropped 22 seconds in the 500 Freestyle a month after he got cleared.
Don’t work too hard. This is especially for the younger swimmers who have a strong work ethic. While you want to improve and work hard, it’s also important to have fun and take breaks sometimes. Throughout my career, I almost quit many times because I would tire myself out from not knowing when to stop.
Have fun! Swimming can become very repetitive and mentally tough without good teammates and supportive coaches. You will see the most progress when you’re training with a smile and sharing laughs with others.
EAT EAT EAT! Many competitive swimmers don’t eat enough carbohydrates. Swimmers need 500-800 grams of carbs each day based on factors like gender, age, and weight. If you are practicing intensely for 2 hours a day, you need at least 500 grams.
Finally, SLEEP SLEEP SLEEP. Sleep is crucial for improvement. If you’re not getting at least 8-10 hours as a younger athlete, you’ll see slower progress than those who make sleep and health a priority.
Thanks for mentioning the not overworking part. I’m an amateur getting back into swimming with my masters team, but missing a certain threshold in a workout messes with my head. Like I feel that 2-3k doesn’t count just because I was late due to snow or was tired from other life stuff.
@Tavis
I totally get it. Just remember to relax! It can be frustrating, and it feels bad when you think you didn’t give it your all. But that stress can make you hate swimming in the long run. I went through that a lot!
I’m a novice middle-aged guy, swimming laps 2-3 times a week for 6 months. I just decided to get a coach to learn good form. I used a kickboard for the first time and realized I wasn’t creating any propulsion with my kicks. It was a bit shocking and made me feel lost.
@Franz
That’s how it all starts! We all began like that.
To improve your kick, try to keep your legs straight. You can bend your knees slightly but not too much. Watch videos of swimmers like Phelps or Marchand. It just takes practice.
Try doing a kick set like 20x25 on :45 alternating fast and easy or 10x50s with the same pattern.
@Lorin
20x25? Got it. I’ll report back in about 750 years when I finish that set at my current pace. I imagine my toes are pointed nicely, but my coach says my ankles are wobbly and I flare my left leg. Definitely something to work on.
I’m really encouraged by point 1 and I agree with the rest too.
At sixty-nine, I realize I had it backward my entire swimming life. I thought, ‘I swim breaststroke and distance freestyle. I don’t need to worry about my terrible freestyle kick.’ Instead, I should have focused on improving my kick.
I just got some Dragsox (wow!), and have increased my kicking intensity. I’m determined to get better at it. Thanks for the post.
Finnick said:
I’ll keep your kicking advice in mind. When we do kick sets, I usually revert to breaststroke kick, mainly because my freestyle kick is not very good.
That’s common. Start implementing the freestyle kick more. It will really help you. I think we don’t focus on it enough in our training.
If you can do a 100 Freestyle Pull in 1:00, adding a kick will make a big difference and can get you down to the :49-:40 range in a race.
Alex said: @Lorin
The kick is crucial, especially for kids starting in the sport.
It’s impressive that you qualified for NCAAs after only swimming competitively for 9 years.
Yes, I improved quickly! Both of my parents were D1 swimmers, so I was set up for success. I wish I had started swimming earlier to take full advantage. I’m also very tall (6’7”), so that had its ups and downs in the pool.
Alex said: @Lorin
I’m an inch or two shorter, and height does have its pros and cons. Did your parents wait to start you swimming for any reason?
No, they tried to get me into swimming my whole life. I just didn’t like it much and preferred other sports. One day, I randomly decided I wanted to swim.
I love your thoughts on kicking! I’m an old 500 swimmer (64m, 5:15 in HS, now 5:53). I used to be a good kicker with a kickboard and fins, but my legs cross when I swim, which limits my kick. Any advice? I haven’t had a coach since 1978!
Years ago, when I was back in college, I was amazed at how much improvement swimmers made after an injury that forced them to only kick for a long time. I never did that, but as a Masters swimmer, I’m considering trying a couple of weeks just kicking.
Having fun, great post!