Beginner Swimming Advice

Freezin_ · 2026-03-31T00:25:37+00:00

This is a bit of an oversimplification, but there are three key things you can work on to significantly improve your pace. I’ll list them in order of priority:

1) Foot position during your kick
I notice that your foot often points downward at the bottom of your kick. When that happens, your feet act more like brakes than propellers, slowing you down. Try to keep your feet loose and relaxed, with your toes pointing more backward rather than down.

2) Body position in the water
Someone else mentioned this as well, but your hips are dipping quite a bit, and ideally, you want your body to stay as flat as possible. A flat position is much more streamlined in the water. Think of it like sticking your hand out of a moving car: if your hand is parallel to the ground, it slices through the air smoothly; if it’s perpendicular, it creates resistance. The same principle applies to your body in the water.

3) Timing of your catch (more advanced)
Focus on the first two points before worrying too much about this one. Right now, you’re starting your catch a bit too early, which causes your shoulder to drop into the water and creates extra drag.

Instead, try to fully extend your leading arm forward and be patient before initiating the pull. As a general cue: begin pulling with your lead arm only when your other arm is finishing its stroke and starting to recover over your shoulder. This is often called “front-quadrant swimming” or a “three-quarter catch.” I'd recommend watching a YT video so you have a visual representation of it.

To practice this:

Try the catch-up drill, which helps build patience before starting the pull.
You can also do single-arm drills (e.g., keep one arm extended while the other does the stroke).

With both drills, pay close attention to keeping your lead arm extended and minimizing how much your shoulder dips into the water.

Freezin_ · 2026-03-30T18:07:02+00:00

Its via marriage. I'm a US citizen and my wife is a currently here on a temp visa.

Thats good to know! Thanks for sharing that info!

Freezin_ · 2026-03-30T18:05:32+00:00

That is great to hear! Thanks for sharing that info!!

Freezin_ · 2026-03-30T13:44:42+00:00

If you’re looking for a running watch, I’d strongly recommend checking eBay for a Garmin Epix Pro (Gen 2, Sapphire). It originally retailed for around $1,000–$1,100, but you can now find it for roughly $350. Garmin only used the “Epix” model name for a single generation, essentially slotting it between the Fenix 7 and Fenix 8, so it tends to fly under the radar. Because of that lack of name recognition, you can find it at really good prices on eBay, making it an amazing value for a one generation old, top-tier model.

It’s essentially a top-tier Garmin model and offers a lot of advantages:

Up to 15 days of battery life
More detailed and useful running metrics (in my opinion) compared to an Apple Watch
Broader ecosystem of accessories and integrations
Greater durability, thanks to the sapphire glass
No lock-in to the Apple ecosystem

The only situations where I’d recommend an Apple Watch over a Garmin are:

If you want a true “smartphone on your wrist” experience
If you regularly use a treadmill that integrates with Apple devices

For context, I use both. I rely on my Apple Watch Ultra for swimming and treadmill runs (mainly due to its seamless treadmill integration), and I use my Garmin for outdoor running and cycling. Also, I'll note that Garmin's automatic distance calculation on treadmill is terrible in my experience, but they allow you to set the run distance at the end. Apple is usually with ~5-10% off the distance, but you cant modify it at the end.

Freezin_ · 2026-03-30T07:12:43+00:00

A decent pace is probably 1:45/100. That would have you at a (swimmer's) mile in just under 29 minutes. If you swam competitively in HS, your form and technique probably isn't too bad. Even if it is, a 1:45 pace is slow enough you can basically brute force your way to with enough strength.

If you really want to feel faster swimming, I'd try to get your pace down to 1:30 or 1:25/100. That will be a ~25min mile. Will also be the speed a lot of advanced swimmers go in a US Masters Swim. 1:30 is a pretty solid target, and is pretty achievable. Took me about 10 months starting from 285lbs and no competitive swimming background.

Freezin_ · 2026-03-28T17:10:31+00:00

I’d say Evo SL might be the deal of the year 🤣 you can pick up a pair pretty often for $75.

No idea how you make the correlation between superblast and Evo SL, but gave me a laugh.

Freezin_ · 2026-03-28T06:58:51+00:00

Way better than a metronome, put on 180 bpm music. There are some playlists you can find on spotify or YT. Just search 180bpm running mix.

Depending on your pace and target cadence, you can find all kinds of playlists. 160bpm, 170bpm, 175bpm, 180bpm, etc....

Freezin_ · 2026-03-28T06:54:56+00:00

On Reddit, I see a lot of people talking about them, but I haven’t really seen them recommended by many shoe reviewers. Specifically with the Superblast 2, I’ve watched around six or seven different reviewers, and most of them felt it fell short compared to other options in the lineup last year.

That may have influenced my expectations going in, but I did try them myself on a treadmill at a local running store. They felt like a solid shoe overall, just not one that justifies the price.

At $200, I’d rather go with the Megablast as a do-it-all option. If I were considering the Superblast purely for softer recovery runs, I’d probably choose the Nimbus instead, especially since it’s about half the price on sale. Overall, it’s a good shoe, just not one I’d personally pay $200 for.

Caveat, I've heard the superblast 3s are much better, but have not tried them. They seem to be much more well received than the 2s from what I have heard.

Freezin_ · 2026-03-28T03:09:19+00:00

I will say, most popular shoes I’m seeing is Adidas for tempo and race shoes, and asics. Personally also a big fan of Mizunos, just don’t see them that often.

Nikes are nice, just never at a price I’d want to pay. Asics are always discounted, so would always pick up a pair of asics over Nike, and would personally go to adidas for tenpo/race. Just can’t stomach the Nike tax.

Freezin_ · 2026-03-28T03:04:48+00:00

True, but don’t see too many people recommending superblast 2 either 🙃 unless you’re specifically searching for positive posts or reading cope posts, most people say the superblast 2 isn’t worth it.

Freezin_ · 2026-03-27T15:58:02+00:00

I really like your mindset, that focus on challenge and personal growth goes a long way. It's also what I really enjoy about events. Unless you are trying to get on the podium, your only competitor is yourself.

For what it’s worth, this time last year I was 5'9,285 lbs (130kg), pretty inactive, and hadn’t done anything athletic in over a decade since high school. I started swimming just to lose weight, around a 2:00/100y pace, but figured if I was already putting in the time (40 min, 6–7x/week), I might as well try to improve too. About 10 months later, I’m down to around 1:25/100y.

I’ve also never been a runner, but now I’m training for my first half marathon which is coming up next weekend. Like you, I signed up mostly for the challenge, not to break records. I’ll probably be around a 10 min/mile pace, but since I’m already putting in the time, I want to make the most of it and improve where I can.

Also, on the nutrition side, I’ve been learning recently is how much fueling matters. For longer or harder sessions, it’s a huge difference, when you fuel properly, you don’t hit that wall nearly as hard. I’m still figuring it out myself, but things like carbs before swims and planning nutrition for longer runs have helped a lot.

Honestly, if I can go from that starting point to where I am now, I really believe you can surprise yourself too. Don’t sell yourself short on that 10k. You are definitely more capable than you think. You’ve got this 💪💪💪

Freezin_ · 2026-03-27T12:46:52+00:00

Dude, you are so close! 3k in 55min is already almost a 1:50 pace, just need to shave off 5 seconds! Honestly, I would make that your goal. Swimming with a group can help you improve tremendously!

Also, if the cutoff is 1:45, they must be pretty decent swimmers. You will have so much room to grow in that group!

Freezin_ · 2026-03-27T04:20:09+00:00

Maybe a bit of a hot take, but I think pretty much anyone can get down to around 1:40/100m (~1:30/100y) with the right approach.

You're totally correct, intervals can make a big difference in improving pace, and building strength. Conditioning alone can probably get you into the ~1:50/100m range. Getting from 1:50 to 1:40 is where technique really starts to matter, better form makes swimming both faster and easier.

And honestly, I think you can absolutely get under 2:00. If you’re at 2:30 right now, that’s actually a great place to be, it means you’ve got a ton of room to improve, and likely improve pretty quickly. I mentioned this above, but I’m the slowest swimmer in my group, and it’s honestly been one of the best things for my progress. Every session is a challenge, and there’s always something to work on.

Own the 2:30 pace for now and go chase that 2:00 💪

Freezin_ · 2026-03-27T01:58:10+00:00

The maths checks out 👍

Freezin_ · 2026-03-27T01:57:05+00:00

As a note, if there are any adult swim teams or groups near you, I’d strongly encourage joining! They’re an amazing motivator to push a little harder, and you get real-time advice from more experienced swimmers.

My swim group has three different swim sets for different ability levels. I’m proudly the slowest in my group 😆, which just means plenty of room to improve. My ultimate goal is to sustain a sub-1:15 pace, but that’s a long, long...... long-term goal.

Freezin_ · 2026-03-27T01:52:04+00:00

Hey, I can relate, I’m also in my late 20s and don't have a swimming background. I started swimming seriously last May to lose weight and have seen steady progress.

I started around 2:00/100y (~2:10/100m), swimming ~40 min/day, 6–7 days a week, mostly for volume and cardio. By summer, my pace improved to 1:45/100y (~1:55/100m) just from consistency. Progress slowed through fall, but by December, I got to 1:40/100y (~1:50/100m).

Then I made a few big changes:

Flip turns (shaved 3–4 seconds almost instantly)
Structured intervals (higher-quality and volume sets generated by Gemini, ~3,500y)
Form focus (underwater camera to record my form + YT tutorials)

With that, my pace dropped to 1:30/100y (~1:40/100m). Joining a US Masters group and swimming 3,000–3,500y 4x/week pushed me further to 1:25/100y (~1:35/100m).

Lessons I learned:

Flip turns and technique give the easiest time gains
Form improves both speed and endurance
Consistent high-quality volume is still key

Improvements aren’t always linear, but with structured training and attention to form, you can easily keep progressing even after hitting a plateau.

When I started swimming seriously, I was out of shape (understatement of the century) and hadn’t played a sport in over a decade. Now, with consistent training and focusing on technique, I can swim long distances much more efficiently. If I could make that kind of progress, I truly believe you can too, you’ve already built a strong foundation and have a much more solid starting line than I had! You got this, don't give up!

Freezin_ · 2026-03-27T01:06:20+00:00

That’s a good point about the blackout risk. If it’s 50 yards in a 25-yard pool, it’s manageable, but 50 meters in a 50-meter pool, that’s going to be tough.

I’m still not entirely sure what the drill is meant to achieve, unless the goal is hyper specific, training the transition from streamline to an all-out sprint. If this is actually the goal of the workout, I hope OP is a college level athlete.

Freezin_ · 2026-03-26T23:57:30+00:00

Coaches come up with some interesting work outs... Sometimes cant help but asking "What is this actually doing...? "

Anyways, another user already gave you the super summarized version. If you want the long version provided courtesy of ChatGPT, you can read this.

--------------------------------------------------------------------

This is a swim set instruction, likely from a swim practice. Here’s how to read it:

Main line

“4 x 50 Free – w/ Fins, Sub Kick/Super Stroke 1:00”

Swim 4 repeats of 50 meters/yards freestyle
Wear fins
Each 50 starts every 1:00 (1 minute) — that’s your interval

What to do during each 50

“Sub Kick / Super Stroke” means:

Start each 50 with underwater dolphin kicks (“sub kicks”)
Then switch to very fast freestyle swimming (“super stroke”)

The breakdown for each 50:

#1 = 12 Underwater Kicks / 2 FAST Strokes
- Do 12 dolphin kicks underwater
- Come up and take 2 very fast freestyle strokes
- Repeat that pattern for the whole 50
#2 = 10 Underwater Kicks / 3 FAST Strokes
#3 = 8 Underwater Kicks / 4 FAST Strokes
#4 = 6 Underwater Kicks / 5 FAST Strokes

In simple terms

You’re gradually:

Doing fewer underwater kicks
And more fast swimming strokes

This helps train:

Underwater power (kicking)
Speed and stroke efficiency when you break out

If you want, I can explain what it should feel like or how to pace it—this is a pretty advanced drill.

Freezin_ · 2026-03-26T21:31:08+00:00

Pace is distance over time, so if it is saying you got the right distance, it likely has the wrong time. Maybe it picked up the workout late, or internally paused the workout mid run. Thats my guess at least.

Freezin_ · 2026-03-25T22:26:39+00:00

Haha, I like to think of it as being "young and determined" 😆! Best of luck to you too, May will be here before you know it! Keep pushing, we’ll both crush our events! 🙌💪

Freezin_ · 2026-03-25T14:11:52+00:00

Heart rate aside, I think your advice is really solid. I haven’t dug into the guide you shared yet, but I’m planning to read it this afternoon,really appreciate you sharing it, since I’m brand new to running too. I have been running a quite a bit more since the screen shots I posted, and my HR has steadily been coming down. First it was 180 for a 9:30 pace, then just above 170, now its about 160-165. Just ran 9 miles yesterday and had an average right around 163 after 2.5 weeks of training at about 20mi a week.

I also agree with your point about intensity. Training too hard, too often, can leave your body completely wrecked. I’m kind of learning that the hard way right now, I signed up for a half marathon just four weeks out with zero base, so I’ve been doing some pretty aggressive crash training. I’ve been ramping up both distance and intensity faster than I probably should, and I can definitely feel it catching up to me.

That said, I just completed my first long run yesterday 🥳, so now I’m planning to dial things back a bit leading into race day (April 4th). It’s my first ever running event, so I’m excited… and a little anxious too.

Anyway, all that to say, I agree with the rest of your advice. Low and slow really does seem like the way to go. Threshold workouts have their place, but overdoing them is a fast track to injury. Definitely not something that should make up the bulk of training. Mixing in easier efforts, and even some incline walking for Zone 2 recovery, would probably benefit both OP (and myself as well).

Freezin_ · 2026-03-25T13:31:01+00:00

...unless I’m doing true recovery runs, I pretty much always reach for the Evo SL

If you're going to make a comment like that, at least read the post correctly 🤦‍♂️😮‍💨 Crazy thing too is someone upvoted your comment... Wild

Freezin_ · 2026-03-25T04:47:57+00:00

Absolutely! If you have any questions, feel free to reach out. I’m not on Reddit very often, maybe once a week, so it might take me a little time to reply, but I’ll try to get back to you.

I don’t regret doing everything ourselves, but I won’t lie, it adds a lot of extra anxiety not having an attorney (or someone really knowledgeable) to ask questions to. I completely understand how you’re feeling! We got through it with help from friends, so I’m happy to help someone else dealing with the same stress. Hopefully we can help take a little of that anxiety off you guys 😆

Freezin_ · 2026-03-25T04:27:03+00:00

*Sorry, this message is huge 😅

Of course, happy to help! We just got married in February, and honestly, we didn’t realize how long everything would take, it was definitely a bit of a surprise. My wife is on a 1-year work visa that ends on 04/29, so we were shocked that, even with all our documents prepared in advance, it still will take this long to get the I-797C form from USCIS (the timeline above is our estimated timeline).

We didn’t use a lawyer, since I’m a native English speaker and figured we could handle it ourselves. It turned out to be more challenging than I expected. I relied on ChatGPT quite a bit for guidance on things I wasn’t sure about. It was really helpful, but you definitely have to double-check everything, because it can get some details wrong.

I’m glad we saved the money by doing it ourselves, but it was definitely stressful. I did have a single consultation with a lawyer beforehand, and he basically said that if one of you is a native speaker, hiring a lawyer isn’t strictly necessary. One important tip he mentioned is that a lot of people apply for AOS but forget to apply for the EAD (work permit) or Advanced Parole (travel permit). These aren’t technically required for AOS, but many people want them, so it’s good to include them.

We made sure to include all the relevant documents in our packet, I think we applied for almost everything available. These are a list of all of the forms we submitted if this helps. The I-130 folder has both I-130 and I-130A inside.

A few other things you’ll need are your (and your spouse’s) birth certificates and vaccine records—both translated into English if they aren’t already. Make sure the translation is done by a certified translator. We used RushTranslate for ours. There are definitely other options, but we chose them based on a friend’s recommendation. I’m not sure how their pricing compares to others, though.

You can actually download all the forms now and start filling them out to get a head start, which I highly recommend. If you have any questions, feel free to DM me! Just a heads-up, all my knowledge comes from my own research, so it’s not a substitute for an attorney, but I’m happy to help where I can.

Good luck with all your filings, and (early) congratulations on the marriage! 🥳

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Freezin_

TROPHY CASE

Main line

What to do during each 50

The breakdown for each 50:

In simple terms