Swimming Tips

How many calories will I burn?
  • Swimming can burn anything from 350 to 700 calories an hour depending on your weight, how fast you are swimming, and the intensity you swim at 
  • An hour's fast, vigorous freestyle lap swimming for an 11 stone person will burn 704 calories
  • Even a leisurely paddle up and down has excellent calorie burning potential because you have to keep moving in the water, after all, if you stop you will sink!
  • Freestyle and breast stroke demand a similar number of calories for most recreational swimmers. Backstroke uses slightly less, but butterfly would use a lot more if it was actually possible to swim it for more than a short distance!
Where can I go Swimming?
There are plenty of swimming pools across Nottinghamshire. For more information, please visit our Swimming page.
My local pool is always busy!
Here's some simple tips to help you:
  • Always check the lane boards telling you which direction to swim and whether it's a fast, medium or slow lane 
  • If there is someone in your lane who you think is far too fast or too slow, don't be afraid to politely suggest they move to the next lane up or down
  • If someone comes up fast behind you try to swim close to the lane rope to let them past, if they don't overtake you during the length then give them space to pass when you get to the turn. They will appreciate your gesture and swim around you rather than over you next time
  • If you are doing a kicking set with your kick board you might want to move to a slower lane if your lane is busy. This will stop you feeling like you are holding people up and you will be able to get on with your work out
  • If you are faster than other people in your lane, give them space and try to get past them at the turns 
  • In a busy lane keep moving steadily rather than doing lots of short sprints
Help! I need some advice on technique!
  • Power comes predominantly from your legs
  • Keep your arm pulls narrow
  • Breaststroke will tone your thighs and your bottom without building huge muscles
  • To get that extra bit of toning for your bottom, make sure you kick all the way back until your ankles meet, squeeze your glutes after every kick and hold a short glide
  • If you don't usually wear goggles have a go as they may help improve your stroke technique 
  • For more information on breaststroke technique please click here
Front crawl (or freestyle)
  • Always try to exhale gradually when your head is under the water and inhale when you turn your head to breathe
  • The primary muscles used for front crawl are your triceps and your lattice muscles (side of the body). Concentrate on these when you are pulling
  • Front crawl isn't about creating lots of splash, it should be graceful with long smooth strokes
  • Leg kick in front crawl is only really to balance your stroke out, but that doesn't mean you should ignore it  
  • For more information on front crawl technique, please click here
  • Backstroke uses your shoulders and chest muscles
  • The key to good technique is to keep your head back and very still
  • Keeping your head back will help lift your hips and keep a high body position in the water
  • For more information on Backstroke technique, please click here