Faster Freestyle

How to Improve Your Swimming Technique Through Self-Coaching

Training
November 14, 2024•3 min read

How to Improve Your Swimming Technique Through Self-Coaching

With the rise of online resources, many swimmers are turning to self-coaching as a way to improve their technique. Platforms like YouTube offer a wealth of instructional videos, while video analysis allows swimmers to review their own performance and identify areas for improvement. While self-coaching can be effective, it requires discipline, consistency, and a focus on key technical aspects.

Video Analysis as a Key Tool

One of the most effective ways to self-coach is through video analysis. Recording your swimming sessions and reviewing them in slow motion can provide valuable insights into your technique. By analyzing your strokes frame by frame, you can pinpoint specific areas that need improvement. For example, common issues like breath holding or improper head position can be identified and corrected by watching yourself swim.

Key Areas to Focus On

Several technical aspects are essential for improving your swimming:

  • Breath Control: Holding your breath while swimming can cause anxiety and disrupt the timing of your strokes. Instead, focus on exhaling into the water so that when you turn to breathe, you only need to inhale. This helps maintain a smoother stroke rhythm.

  • Head Position: Lifting your head too high out of the water when breathing causes your legs to sink, creating drag. To avoid this, aim to keep one goggle in the water while turning your head to breathe.

  • Stroke Rate: A low stroke rate can reduce propulsion and cause you to sink. Aim for a stroke rate of 60-65 strokes per minute. Tools like the Finis tempo trainer can help you monitor and adjust your stroke rate effectively.

  • Catch (Propulsion): The catch phase is where most of your propulsion comes from. Ensure that you are pushing water behind you, not down or forward. Filming yourself can help confirm whether you’re executing this correctly.

  • Kicking and Body Position: Kicking from the hips rather than the knees is essential for maintaining proper body position in the water. If your legs sit low, it could be due to poor kicking technique or other factors like head position or stroke rate.

Drills and Consistency

Once you've identified areas for improvement through video analysis, it's important to find drills that target these weaknesses. YouTube is full of coaches offering drills designed to help swimmers improve specific aspects of their technique. However, it's crucial to ensure you're doing these drills correctly—otherwise, they could reinforce bad habits.

Consistency is key when it comes to swimming improvement. Aim for at least 2-3 swim sessions per week with a mix of endurance and speed training. Regular benchmark swims (100m, 200m, 400m) can help track progress over time.

The Benefits of Professional Coaching

While self-coaching offers flexibility and independence, it has its limitations. Without personalized feedback, it's easy to develop bad habits or overlook critical aspects of technique. A professional coach provides tailored feedback and structured training plans that address individual weaknesses and goals. They offer motivation, accountability, and expertise that can accelerate improvement beyond what self-coaching alone can achieve.

In conclusion, with dedication and the right resources like video analysis and targeted drills, swimmers can make significant strides in their performance through self-coaching. However, for those looking for faster progress or struggling with plateaus, professional coaching remains an invaluable resource for personalized guidance.

If you would like Do3 to help you with your swimming, check out these options:

Watch our full video below. FREE Swim Sessions download pack!

Signature

Good luck with your swimming!

Dave Knight

Do3 Head Coach and Founder

Back to Blog