This is a swimming technique that will allow you to work on your muscles and strengthen your arms.
Push your first arm under the water, to the back then bring it back to the top of the surface. Your arms are always in opposition.
Bring your first arm forward and push backward with your second arm at the same time.
To breathe, turn your head to the side of the arm that pushes under the water. Then put your right head under the water when the same arm is repositioned forward.
If you start, breathe all three arm movements, ie, alternating one side after the other. Finally, during the whole swim, paddle with your legs to keep your body on the surface of the water and as horizontal as possible. These consist of hitting the water regularly, one leg after another.
This is a technique that allows you to keep your swimming pace, and also gives you the extra edge.
As you approach the wall, it is important to maintain a good speed because the faster you arrive, the more the "tumble" will be effective. When you get near the wall, make the last push of your arms to take your breath and keep your arm along the body. Your second arm will also perform a push just by following so that you end up with both arms along your body. From this moment you will make your U-turn. Your head will initiate all the movement; bring your chin against your chest and roll up your body on itself by folding your legs.
Remember to keep your mouth closed and exhale slightly with the nose to prevent water from entering. At the same time, your arms should always be tense and take off from your bust to stay parallel to the surface of the water trying to resume the casting position as soon as possible (arms extended, fingers tight and hands joined one on the other) in the direction of return.
By taking the support of your two feet, push energetically on your legs to start again. Stay parallel to the bottom of the pool, i.e do not go towards the bottom or the surface, which could slow you down.
During this phase, complete the rotation of your body to find your initial position, on the stomach.
For that, look at the bottom of the pool and the position of your head will align your body. Keep your arms straight forward and do not raise your head or you will slow down. When your speed starts to decrease, go up to the surface by paddling with your legs.
Once on the surface, resume the movement of the arms.
We will introduce 3 stretching techniques: arm stretching, leg stretching, and back stretching.
- First, the stretching of the arms. Spread the arms on the sides and stretch your fingers, palms down.
- By folding your wrists, bring your hands closer to your face, keeping your arms extended.
- Hold the position for 5 deep breath / exhale cycles. This exercise allows you to stretch your forearms and biceps.
- Then, stretching the quadriceps, at the level of the legs. From the kneeling position, place your hands on the floor behind your feet.
- Push the pelvis upwards. Hold the position for 5 deep breath / exhale cycles.
- Finally, stretching the back. In four-legged position, inhale deeply by pulling your head upwards. The back is digging naturally.
- Then exhale deeply while doing the round back. Release your head down.
- Repeat the sequence 5 times.
Vary the types of stretching to stretch the most stressed muscles while swimming. Stretch at least 5 minutes after each workout.