Have you ever felt like you're fighting the water instead of smoothly gliding through it? If so, you're not alone. Swimming, like many skills, is often overcomplicated by excessive thinking, when in reality, the secret to improvement lies in simplicity.

Think of a skilled ice skater. They're not slamming their feet down on the ice, flailing their arms, or forcing every movement. They glide effortlessly, shifting from one foot to the other. What if I told you that freestyle swimming works the same way?

Here are five powerful mental cues that can transform your swimming—making it feel easier, smoother, and more efficient.

1️⃣ Freestyle Swimming = Ice Skating

Picture an ice skater gliding from one skate to the other. Now, imagine your arms doing the same thing in the water. Each stroke should transition smoothly, like shifting weight from one leg to the other while skating.

This simple adjustment in mindset will help you create a better rhythm in your stroke while reducing unnecessary force. Instead of fighting each stroke, let each one naturally transfer momentum into the next.

Try This:

• Next time you're in the pool, visualize yourself skating on the water. Focus on the transition from one stroke to the next rather than muscling through it.

2️⃣ Use the "Superman Reach" for Better Extension

We all know the iconic Superman pose: one arm extended forward, body long and strong, soaring through the sky. Apply this image to your stroke.

Your arm should extend fully forward before pulling back. This ensures you're getting maximum length in each stroke, making your freestyle more efficient. A longer stroke means fewer strokes per lap, which translates to less energy wasted.

Try This:

• Imagine yourself flying like Superman every time you stretch forward in your freestyle stroke. Feel the extension from your fingertips to your toes.

3️⃣ The Domino Effect: Fix the Bottleneck

In life and training, we sometimes focus too much on surface-level improvement when, in reality, there's a single hidden issue holding everything else back.

Think of your stroke as a line of dominoes. If the first piece is out of place, everything else will topple inefficiently. Instead of tweaking every tiny part of your technique, look for the biggest bottleneck—the fundamental flaw that, once corrected, will trigger improvement in all areas.

This is where video analysis or coach feedback becomes an invaluable tool. Often, what we think is the issue isn’t the real problem—the real culprit might be your breathing, body position, or hand entry.

Try This:

• Ask a coach or training partner to observe your stroke and point out the biggest weakness. Work on fixing that one thing first and notice how it improves the rest.

4️⃣ Adopt "Soft Hands" for a Better Feel of the Water

Ever tried swimming with super tense hands? Or maybe you spread your fingers too much, thinking it’ll generate more power?

The truth is, tension kills efficiency. Instead, your hands should feel relaxed—not floppy, but also not rigid.

Think of your hands the way you’d hold a fragile object, like a soap bubble. You want enough firmness for control, but too much tension will crush it. This is how great swimmers develop an effortless “feel” for the water.

Try This:

• During your next swim, focus on having a light grip on the water. Keep your hands relaxed but structured, allowing for better water contact without excessive stiffness.

5️⃣ Be a "Needle," Not a "Noodle"

Picture a sewing needle cutting through fabric—sleek, straight, and efficient. Now, picture a floppy noodle—bent, loose, and all over the place.

Which one do you think moves through water better?

Your body should be aligned, with your head, hips, and feet in a single straight line. If you feel like you’re dragging or wiggling excessively, chances are your posture is too loose—you’re swimming more like a noodle than a needle.

Try This:

• Keep core tension in your body as if you were holding a plank. Stay straight and connected from head to toe.