How can you improve your long distance freestyle performance in diving swimming

If you can do it, as long as you practice breathing, you can breathe evenly, and you can ensure that your function works properly.

1；Systematic training. 2；Complete nutrition. 3；Get enough sleep.

Short and medium distance training followed by fast and slow speed training (i.e. 50 meters fast and 50 meters slow). Finally train at long distances.

Pay attention to high elbows, water holds, and body rolling.

A high elbow allows the muscles of the arm to relax and rest during the return phase. If the hand is higher than the elbow, the muscles cannot be gained.

Rest. Holding water is the source of propulsion, and all the best autoswimmers use the mid-cross paddling to make the propulsion.

The force is always stable and reaches the highest efficiency. The rolling of the body makes the body streamlined. However, it should be noted that when the right hand enters the water, the body is rolled to the right shoulder in a streamlined shape; When the left hand enters the water, the body rests and rolls to the left shoulder in a streamlined shape.

Stretch the movements, don't ask for frequency, you have to make each stroke from beginning to end. The technical movements of the hands are done completely. That way on the technical side you can.

Then it's about training your endurance, which you can train in your usual long and short distance training. Of course, it is also advantageous to increase the training of running and equipment on land.

1. Physical training.

2. Standard posture.

3. Comprehensive nutrition.

You can only improve if you practice more!!

Train for a long time, find someone who is slightly stronger than yourself, and follow him. Keep track of your grades every day.

Practice breathing, practice continuous upward frequency movement of hands and feet.

1. Leg beating, this link is the key to freestyle, the legs should not only play with strength and speed but also in a relaxed state, and with the help of the body's natural swing to do whip legs.

2. Arm action exercises such as arm rowing and arm moving, remember that the key to this link is to raise the upper arm high, use the upper arm to drive the lower arm, and the driving force for progress comes from the pushing action of the arm under the body.

3. Ventilation, freestyle ventilation is more difficult than other swimming styles, remember the essentials, the head is centered on the longitudinal axis of the body, do left and right rotation, do not raise or swing the head.

Usually the first goal of swimming is to increase speed. But there are also a lot of swimmers who focus on improving their swimming distance, which requires a slightly different technique. So, today we're going to give you four simple tips around this goal that will allow you to swim long distances effectively without getting you tired.

Long strokes are a key element of effective long-distance swimming. In order to achieve this goal in freestyle, you must always maintain a level body posture – this is necessary at all times, as it minimizes drag and makes more efficient use of every movement. Now that your body is in the right position, you can consider the stroke of the arm – you need to stretch forward as much as possible.

As you paddle back, extend your other arm as far forward as you can. These two things (keeping your body level while extending your arms) will move forward in the most efficient way. This means you can save more energy for your long-distance swimming.

Your muscles need oxygen. The muscles need a lot of oxygen when swimming. This is a purely biological principle.

If you want to succeed in long-distance swimming, you have to accept it and adapt to it. Here are three basic rules that can help you breathe while swimming and provide oxygen to your body without resistance or distraction:

1.Put your face in the water. We know it can be uncomfortable at first, but it's necessary.

Because of swimming with your head up, your hips and legs will sink deeper, and you will lose the body posture mentioned above. 2.Exhale underwater.

This is the most common mistake beginners make – they exhale and inhale at the same time when water comes out of their heads. This will give you less oxygen, and holding your breath underwater won't help you swim. The correct way to do this is to turn around and inhale, head into the water and exhale through the nose and mouth.

3.Breathe on one side. For long-distance freestyle, you should breathe on one side, so that the rhythm is good and the oxygen is sufficient.

It is important to note that when breathing only on one side, a slight imbalance needs to be corrected. These suggestions allow you to swim out more oxygen and a better rhythm in the water, which means more strength and efficiency in the water.

The general rule is to eat whole grains, vegetables, and plenty of lean protein while drinking plenty of fluids during training and competition. In order to generate the energy needed for long-distance swimming, it needs to be supplied to the body first! Always remember to bring a large bottle of water and a few energy bars for you to replenish when training.

The amount of heat and sweat we burn in the heat of an intense swimming competition is incredible!

Long-distance swimming is an ongoing process, just like cycling and running. You need to set goals in a special way so that you can progress gradually. Trying 10 kilometers at the beginning will only result in injury or loss of all momentum.

So you have to swim 10 times at a speed from 50 meters, and then increase to 75 meters and 100 meters. This will boost your physical strength and stamina while improving your rowing technique and efficiency. It's a safer and more satisfying way to reach your goals because you can keep seeing progress and completing your training without feeling nervous and crashing!

1.Increase leg exercises to enhance the propulsion of your legs.

2.Increase fins practice to strengthen the sense of water.

3.Increase, amateur players strive to swim to 3000 meters each time.

4。The key point is to practice more sprint swimming, 4 50 meters, and so on 100 meters, 200 meters, to maintain the stability of the results. Keep every short run the same score.

If these four points are achieved, the results will inevitably improve.

Improve freestyle: 1. Coordinate your hands and teach your movements, so that you can not only swim fast, but also not be very tired.

2. Swim more. Swim as best you can.

3. Drink plenty of saliva. If you learn well, don't be afraid of drowning.

Proper method + hard work.

About the method: learn more, observe more, experience more, and practice more.

About hard training: no routines, sweat more, and there is always a reward for paying.

Mechanical training · Swim non-stop at a fixed time, swim out No matter how you swim, only by non-stop swimming can you improve, you can take a float, hit the leg according to the time, how many laps. Then the thigh splint, or no board, only practice how many laps of the hand, and then hand and foot together· How many laps of which can not be stopped· The key is that if you want to improve your performance, you can only do the exercises when the movement is standard. The action is not right, not standard· It's impossible to swim fast

With fast legs, that is, hit the water with your hands and hit your legs twice. It can be improved by about 10 seconds. (100 meters).

Increase the endurance and explosiveness of the corresponding muscles, and continuously increase the intensity.

Swim style to look at the standard video, and then look at the difference in your own video comparison.

Posture adjustment with strength guarantee is very convenient and effective, I wish you a speedy success.

First of all, you should practice from time to time, and compete with others more, so it's OK.

The hand follows the frequency of the leg (fast leg).