Recently we lokeed at the benefits that regular swimming could have on our general health and fitness, with a few basic pointers to get you started on the right footing. We thought we would now have a look at ways to take your swimming up a notch or two and, at the same time, ensure you get the maximum benefit from incorpoarting swimming into your fitness routine.

So, how do you go about graduating from a messy doggy paddle to swimming like Ian Thorpe or Michael Phelps?

First, you need to pay attention to your posture or body shape in the water. You are aiming to achieve a torpedoe shape with your arms and legs outstreched for maximum traction. Your hips should be high in the water for maximum performance. If not, you are basically dragging them through the water, causing much more strain on the rest of your muscle groups. As you move through the water your body will rotate, allowing you the opportunity to breathe efficiently and correctly.

And the last thing you need to concentrate on is, indeed, the quality of your breathing. You should inhale as often as required, but  aim to get your breathing into a routine whereby you exhale every second or third stroke.Get rid of all the air in your lungs while your head is in the water, before you rotate your head to breathe in again.Getting your beathing right can be tricky but once you have mastered it you will soon see the  benefits.