How Swimmers Can Improve Their Body Position

Practice Set

  • Focus: Use the Front Float Drill to work on adjusting the position of your hips and chest.
  • 4x25: Start each 25 with Front Float Drill and then transition to moderately paced freestyle focusing on adjusting the position of your chest and hips as necessary.
  • 50 Freestyle: Moderate pace focusing on balanced body position.

More: 8 Tips for Open Water Swimming Newbies

Help! It's Not Working!

  • Are you looking forward? This can cause your hips to sink. Focus on relaxing your neck and looking downward as you swim.
  • Are your arms continually moving? This can cause your shoulders to rise up in the water and your hips to sink. Try letting your forward arm extend forward and pause briefly after entering the water.
  • If all else fails, cheat! Use a pull buoy—it will allow you to understand how effective a slight change in the way your body balances in the water can affect your overall efficiency and speed.

When you improve your body position in the water, you will also improve every other aspect of your swimming technique. The next time you go to the pool, spend some time experimenting with your body position—you might just find yourself swimming faster.

More: 2 Drills to Increase Your Comfort in the Open Water

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About the Author


SwimLabs Swim Schools are state-of-the-art swimming facilities outfitted with video analysis and Endless Pools for a truly unique underwater experience. At SwimLabs, recreational and competitive swimmers can swim in a unique environment that provides them with the knowledge to learn, experience to continually improve, and the passion to enjoy a lifetime of healthy activity and competition. They currently operate locations in California, Colorado, Illinois and Virginia.

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