Hi, i am doing beach lifeguard this year, for my test i need to do 400m in a pool. any tips how to get good??
372418
400m = 16 lenghts in a 25m pool or 8 lenghts in a 50m pool.  the skill is to head to the pool and at a comfortable pace see how many you can swim then youl know what level you are at.  the key is to swim maybe three times a week and each time add one or two lenghts to what you previously swam..this allows you to build your strenght over time!then once you reach the 400m keep practising and it will allow you to go faster, i dont know is there a time limit? best of luck and im sure youl do fine!
373906
Here is some advice I previously posted to another 400m runner.\n\nIf you aren't already running 600m in your workout, add them once a week. They build up your strength and help you maintain your speed over that last 100m.  Not knowing your ability, I would say try to run them going out the first 400 at a pace 5-10 seconds slower than your best 400m and then concentrate on staying strong to the finish.\n\nI would also to workouts with multiple 400s, 5-10 seconds slower than your best 400 time, or multiple 200s, a second or two faster than your 400m pace.\n\nYou might also try running shorter intevals up a long hill. Back in the 60's, the UCLA team used to run 400s up a long hill. They had the best 4x400 team in the country back then, so the there is evidence that the workouts did some good. \n\nYou need to learn how to run the race correctly. I break the race down into 4 100s. For most of the first 100, you should be accelerating smoothly to your "cruising pace", running hard, but not sprinting all out. The 2nd and 3rd 100s, should be fast, but relaxed. The last 100 is where your strength will have to kick in. You are going to start to feel like someone dropped a weight on your back. We used to say "The bear got him" when we'd watch it happen to a runner in a big way.\n \nYou'll need to focus on keeping you knees going straight forward. They will want to go off at an angle.  Keep your arms swinging straight ahead. Some runners feel it helps them to exagerate their armswing as it helps keep their legs going.  \n\nRelax your face and jaw. Don't grimace. When you do, it thightens up first your face, then your neck and shoulders.\n\nAfter a hard run, do a lot of stretching. You've got to have a full range of motion to have a smooth, effortless stride.\n\nI always recommend Bob Anderson's stretching book, it's a classic: http://www.amazon.com/gp/product/0936070226/002-4340010-1751209&#92;
889968
First of all, breathing every third or more strokes is only good for SPRINT swimming. This means short or a few lengths, say 25, 50 or 100m. \n\nIf you have to swim middle or long distance, your body needs more oxygen. That's why you are tired after so many lengths.\n\nMy suggestions to get the most out of your every breath:\n\n(1) Exhale when your face is submerged under water. Use your mouth to blow all the air out of lungs. This way you will breathe in more oxygen when you inhale.\n\n(2) Do bi-lateral breathing. Alternate your breathing side every third stroke. For example, breathe on your right side, then on your left side, then back on your right side, and so on. \n\nIn the beginning, practice bi-lateral breathing on one length of the pool, when you push off. Do normal breaths on the return trip. When you can do bi-lateral breathing on both lengths of the pool many times, that's the time you can TRY to inhale every four, or six strokes.\n\n(3) Increase the efficiency of your lungs by doing diaphragmatic breathing. This is deep breathing by flexing your diaphragm rather than breathing shallowly through your rib cage.\n\nDo this exercise while sitting or lying. Put your hand on you stomach. Inhale, and feel your stomach expand with your hand. Exhale through your mouth.\n\n(4) The legs are composed of big and long muscles that tire easily, hence they need more O2. Try to decrease your kick rate, and to improve your hand stroke to increase your speed.\n\n(5) Practice using hypoxic training. See the link (source) for  more info.
1178580
ok when your doing one make sure your feet are in the right place,put your hand(fingertips) on the ground.your feet should be in the middle and on the tale.push down on the tail while jumping your fingertips will come off the ground.while in the air the firt on the tail slides back gives the board a little nudge so it flips.then quickly slide your foot back on the tale but right on the end.make sure both feet are on.then your board will drop down and you keep your balanece.that is a tip and you can think about something like if i land these ill get 1 million dollars or somethin on the lind.i hope this helps.oh yea yuo can practice in a pool,trampiline,or bed.thats what i did when i first learn how to do one now i can do them naturally.have a nice day
1148594
Okay. So, if there is a local, "open" swimming pool in your town area, go there. Then, start at the deep end (not too deep). Hold breath in the air and then go down in the water. And just breathe, down in the water, just breathe. Breath with your nose and mouth. Just imagine being a fish, you know, when we were babies in the stomach, we breathe in water! Just do it. Don't be scared. When you breathe underwater, you are fine, soon the water would push you up when you're running out of oxygen or just kick your feet up if you need more air. Then keep doing this. It'll help you *immensley*. Once you learn how to breathe, things will get a lot easier. And just Try to swim or float on the water while breathing. So you are basically teaching your body to swim. Okay, during the summer, take swimming lessons in your local town area. You'll learn breastroke, sidestrock, FRONTSTROKE, BACKSTROKE, elementary backstroke, butterfly. Etc. But most importanly, just teach yourself a little, just be a fish! Just thing as water as your home.
771664
Well, I’m quite sure that anyone can learn how to swim. Just remember to have motivation in learning how to swim. Practice is also very important. And in any swimming method you learn, before swimming or while preparing to swim, just remember to RELAX. Try to make you body one with the water---treat swimming and the water like a bed where you can relax and be you----then I’m quite sure that with all these techniques, you will be able to learn how to swim quickly. I hope this info. helps! Take care! God Bless!
857159
500 warm up\n\n10 x 100 sprints (if too much then cut the number to 5 or 6)\n\n100 cool off and rester\n\n10 x 25 sprints\n\nif you can do more.... then....\n\n8 x 100 build up   (meaning each four 100's you pick up the \n                  speed...like saying the first 2 100's are steady, the \n                   next two a little faster, the thrid two little below \n                    sprint...the last two a full out sprint!!) \n\nthen a final 100 cool down...any stroke...\n\n\nthat should be enough to get you going...if you can do that easily...then increse the number and speed....\n\nhappy swimming!
587313
30 min run is the better option.\nBut if you know swimming it is much better.
126295
How does the punchline go? "Practice, practice, practice."\n\nBecoming a successful competitive swimmer involves committment to its highest level.  It's also very rewarding.  Good luck!
1061200
When I was swimming in college, my coach told us to do lighter weights and more reps.   \nYou want to do exercises that will work the muscles that you use during the power part of the stroke.\nI swam the butterfly & concentrated on my triceps for the power push at the end of the stroke.  It would be pretty much the same for freestyle.\nDo anything that will work the muscles that you use when you swim. \n\n I would suggest swimming more during the week if you really want to improve your times.  The best thing to do is swim with the correct technique & do drills that emphasize different parts of that technique.
115868
How good a swimmer are you? If you can do a 16 minute swim, that would be a very good time. 17 minutes would be considered reasonable.
177419
Swimming is a build up sport.\nstart off slow say 20 laps(without stopping)\ndo that for a week.\nNext week try 25 or 30. \nJust keep building it up.\nYou will eventually be fit enough to swim a few kms if you want.
690188
Try and ask about being a lifeguard.
586920
This is a tough question to answer through this medium without being able to see you swim, but here are the most important tips on freestyle\n\n- good rotation\n- steady kick\n- high elbow pull \n\nif you can do those you will be better
417058
I have won gold medals at Australian nationals and swam at selected swim camps. What you are doing is great, running and Pilate's.. Just try to remember that you can burn you body out. Instead of running everyday why don't you try some light weights?? As in pin weights!! If you are not for that then try kick boxing, its excellent for swimming. Using a medicine ball(the old school ones) It would really help though if i knew what stroke it is that you excel in or want to excel in.. I could help you alot better!!!
402350
Swimming isn't easy. First you should go to some swimming pool (there should be a lifeguard)and see on your own skin how do you feel when you are in the water. Next step is to feel comfortable in the water that you can run, jump without clutching the wall. Start breathing into the water and take a float or wogle and try to lay on the water on it - on your back and chest. If you wouldn't scare try to do this without equipment and move your hands and legs. REMEMBER DO ALL THIS THINGS ON NOT DEEP WATER - TILL YOUR HIPS. Take your friend with you for your safe.  it will be easer to take some lessons with good swimming instructor. Good luck
983684
Well on the varsity swim team, in a two hour practice we swim round 6000-7000 yards in 2 hours.\nSets will vary, but usually we will do a long set (consisting of 1000 yards, etc. 10x100 on let's say...1:30. \nThen we'll do a shorter set, say 8x75's on 1:30.\nThen a long one, 3x500 on...7 min.\nThen @ the end of practice (last 15 minutes or so) we might play a fierce game of water polo!!!!!!!!!!!!