Sports actually serve to push your limits. And that goes for swimming with Lifeguard Recertification too. But that doesn’t mean you have to be tired after three jobs. Or that after every 200 meters you are panting at the edge of the pool. With a little training and some good habits, you can swim for a long time without getting exhausted.
I have ten tips for you to effortlessly pull your laps.


I don’t mean you have to loot the pool candy machine! Or that you should have a picnic at the edge of the pool. But I do recommend that you eat and drink something before swimming. The reason is simple: this way you prevent an energy dip. As you know, you consume quite a few calories while swimming.

Drinking something before, during and after swimming also reduces the risk of cramps. You will certainly be happy with that.

Eat a light, carbohydrate-rich snack two hours before your workout. This way you avoid bloating during exercise. After training, it is best to opt for proteins, so that your muscles can recover.


No training without a warm-up. This way you can start your training slowly and keep it up for longer. A warm-up is especially important to combat muscle fatigue. And to relax your muscles. The more tense your muscles are, the less well your body will float. So your movements will be less efficient and require more energy.

A good warm-up also prepares your heart for the effort. Your endurance will increase if you gently increase your heart rate for about ten minutes before your workout.

A perfect warm-up also includes some exercises outside the pool to make your muscles more flexible. Then warm up in the water for ten to fifteen minutes if you have an hour-long workout planned. Finally, don’t forget to stretch.


One of the most important factors in swimming is your position in the water. If you are not well in the water, it is much more difficult to move forward. You experience much more resistance and therefore need more energy to swim efficiently.

In the water, your head and body must be perfectly attuned to each other. As a reminder: while swimming, your head determines the direction, as it were. To float better and experience as little resistance as possible, your body should be as horizontal as possible. Your legs and pelvis should not be too deep in the water.

This hydrodynamic position ensures that you float a lot better. The straighter your body, the faster you swim and the less effort it requires.


Refine your technique to perfection to effortlessly swim your laps. The better you have your strokes under control, the less energy it will take you to execute them. After all, it is the intention that you move forward, and not that you just lie with your arms.

First, think about the correct position of your hands and feet. This way you reduce the resistance of the water and you make better progress without having to make extra efforts.

On the crawl, focus on your kick and try to make wide, wide movements. Your leg stroke should be as light as possible to keep your body nicely horizontal and not to expend too much energy. Always try to make wide, wide movements with your arms. This way you don’t have to move as much and you also save energy.


It’s not that easy to perfectly coordinate your movements, but if you don’t do this correctly, you can lose a lot of energy. Or worse, you look like a novice floundering in the water.

If you coordinate the movements of your arms and legs, you will make better progress. And you will encounter less resistance as you move forward.


Your breathing is very important while swimming. Especially if you don’t want to be exhausted too quickly. Outside the water you don’t have to think about your breathing. However, this is not the case in the water. It is therefore important that you concentrate on your breathing so that you do not become exhausted too quickly.

Regardless of your technique, your breathing should always be in tune with the movements of your arms and legs. If you have not yet fully mastered the crawl, it is best to breathe every three arm strokes. And never on the same side. Once you’ve mastered the technique, breathe every two arm strokes so you’re less likely to get exhausted.

And in the breaststroke, you breathe the moment you push with your arms. When your head is above water. That makes sense!

Good breathing not only prevents you from becoming exhausted quickly. You will also float better and you will improve your balance and position. Moreover, you will make better progress. So it is definitely worth doing some breathing exercises!

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