How to Glide While Swimming

Mastering a glide will help improve your form and conserve energy while swimming. The glide involves straightening your body out flat in the water, while moving forward with minimal physical activity. The trick to mastering the glide is to position your hands and arms properly while in motion. Practice the glide with a trained swimmer, if necessary, or while wearing a training snorkel to keep you breathing while your face is pointed down in the water.

Things You'll Need

  • Training snorkel (optional)
  • Swimming cap (optional)
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Instructions

    • 1

      Slide on a swimming cap and training snorkel, if necessary, prior to entering the water.

    • 2

      If swimming in a pool, push off from the wall of the pool with the balls of your feet. Straighten your legs while keeping your feet and knees about 6 inches apart. Arch your feet. Pull your left arm to your left side.

    • 3

      Bring your right arm over your head at the same time you push off. Keep the right hand open and straight, with your fingers locked and touching one another. Dip the right edge of your extended right hand down into the water.

    • 4

      Press your right palm down into the water as you naturally move forward. Keep your right elbow straight; thus, ultimately making a semi-circle motion under the water with your right arm. Glide through the water -- keeping your feet, legs and left arm still -- as the right arm completes its semi-circle rotation and ending along the right side of your body.

    • 5

      Glide until you begin to come to a stop in the water. Repeat Steps 3 and 4 with the left arm. Keep your nose facing the bottom of the pool and your torso -- and entire body -- straight to achieve maximum glide.