Pro Swimming Tips & Drills by Olympian Nisha Millet
Improve your stroke, boost your confidence, and get into the water with techniques used by pros. Whether you are battling a fear of deep water or looking to perfect your freestyle, I am here to share my favorite drills and 'gyaan'.
A good streamline is the most efficient way to move through the water. I'm demonstrating how to lock your hands and tighten your arms to cut through the water like an arrow, saving energy and gaining speed off every wall.
Here are some freestyle breathing tips for beginners. I take you through how much your shoulders and hips need to rotate to get your breath. Remember to keep your legs kicking to maintain momentum.
I demonstrate two deep water survival skills: the doggy paddle and sculling. These are life-saving skills that help you stay afloat, and you can practice them in the shallow end first to build confidence.
Worried about putting your face in the water? I share a few pointers to help you overcome that fear, like using good goggles and focusing on exhaling through your nose underwater. Never hold your breath.
Let's debunk a myth: does chlorine tan you? Absolutely not. It's the sun's reflection on the water that causes a tan. If you swim in the early morning or late evening, you can get fit without the tan.
Swimming is amazing for your mental health. The silence underwater has a meditative quality, and studies show it boosts mood-lifting hormones. It's the best gift you can give yourself after a tough day.
Swimming is simple. You only need three essentials to get started: a comfortable swimsuit, a silicone swim cap, and a good pair of goggles. I share some tips on how to choose the right gear for your swim journey.
About this collection
The biggest mistake most beginners make? Looking forward instead of to the side. When you turn your head to breathe, your head should rest on your extended arm like a pillow, with one goggle in the water and one out. This simple adjustment stops your legs from sinking and keeps your body flat, making you much more efficient in the pool.
I have spent my life in the water, from the Sydney Olympics to running my academy here in Bangalore. The content above is just a glimpse of the 'gyaan' I share with my students every day. Swimming is a full-body workout, but it is also a technical one. Whether you are struggling with a fear of the deep end, trying to master freestyle side-breathing, or looking for efficient drills to cut through the water, you need more than just effort. You need the right technique.
My team and I work out of 12 pools across Bangalore, from Whitefield to Koramangala. We do not just teach you to stay afloat. We follow a structured, AUSTSWIM-certified curriculum. We start with water confidence and safety, then build up your strokes. We have small group batches, private 1-on-1 sessions, and competitive squads. If you are tired of the gym and want a low-impact activity that is actually fun, come join us. We keep things safe, we debunk the myths about chlorine and tanning, and we make sure you finish every session feeling a little more confident than when you started.
Nisha Millet Swimming Academy
Hi, I am Nisha. I have spent my life in the pool, and these days, I am just as happy helping a toddler learn to float as I am training an adult for their first triathlon. My goal is simple: get you comfortable, safe, and actually loving your time in the water.
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