Speed is a key goal whether you’re a competitive swimmer aiming for a personal best or a casual swimmer looking to build confidence in the water. The front crawl (freestyle) is the fastest swimming stroke, and improving your performance in this stroke can lead to significant speed gains.
Speed isn’t just about moving your arms and legs faster; it’s also about refining your technique, building endurance, and training smarter. Even small adjustments in your streamlined position, stroke mechanics, and breathing technique can make a big difference. This guide will break down practical tips and strategies to help you swim faster and more efficiently.
Improve Your Swimming Technique
Improving your technique is one of the best ways to swim faster and more efficiently. There are plenty of areas to work on, but focusing on three key aspects highlighted below can really make a difference. While you can certainly make progress on your own, working with a coach can offer essential insights and tailored guidance. These small adjustments can lead to significant improvements in your speed and overall swimming performance.
Maintain a streamlined position
Maintaining a streamlined position is crucial for reducing drag and enhancing speed. Ensure your body is aligned and elongated in the water. Your head should be in a neutral position, with your eyes looking straight down. Keep your body flat and straight, engaging your core muscles to minimise resistance. A good streamlined position will help you glide more efficiently through the water, making it easier to build and maintain speed.
Make your stroke more efficient
Efficient stroke technique is crucial for maximising speed. Here’s what to focus on:
- Body rotation: Proper body rotation means your hips, torso, and shoulders should rotate together with each stroke. It’s not just about moving your arms and legs; your whole body should be involved in the motion.
- Hand entry: The way your hand enters the water plays a key role in efficiency. Aim for a smooth, angled entry, with your fingers slightly spread. This helps you “grab” more water, allowing for better propulsion.
- Catch phase: During the “catch phase”, your hand should extend forward and begin pulling the water. Maintain a slight angle with your hand to maximise propulsion. Keep your elbow high during the pull to engage your back muscles and optimise power.
Focus on your breathing technique
Breathing properly is essential for maintaining both speed and endurance. Practising rhythmic breathing ensures you get enough oxygen without disrupting the flow of your stroke. When taking a breath, aim to keep your head low and minimise the time your face is out of the water. This helps you maintain a streamlined position and reduces drag, allowing you to swim more efficiently. Moving your head to the side for air every 2 to 3 strokes can help maintain rhythm while providing enough oxygen.
Additional Tips
- Video analysis: Consider recording your swims to review and analyse your technique. Watching your strokes can help you spot areas for improvement that may not be noticeable while swimming.
- Book a lesson with a swim coach: Working with a coach or an experienced swimmer can provide valuable insights into refining your technique. They can spot flaws that you may not notice on your own and offer personalised advice to correct them. A coach can also tailor specific drills to help you focus on areas that need improvement, speeding up your progress and making your training more effective.
Build Swimming Endurance
Interval training is a great way to build both endurance and speed. Alternate between high-intensity swims and slower-paced swims. This method trains your body to handle short bursts of effort followed by active recovery, which builds stamina and boosts overall speed.
Gradually increasing the length of your swim sets helps build aerobic endurance. Longer swim sessions at a steady pace improve your stamina, allowing you to maintain speed over extended distances. This approach is particularly beneficial for distance swimmers or those looking to improve endurance for longer events.
Train Smarter, Not Harder
Plan Your Workouts
Create a structured training plan that includes a balance of speed drills, endurance sessions, and technique-focused practices. Each workout should have a clear goal, whether it’s improving short bursts of speed, maintaining a consistent pace over long distances, or refining your stroke technique.
Monitor Progress
Tracking your progress is essential for improvement. Use tools like swim watches or apps to monitor your times, distances, and stroke efficiency. Regularly assessing your performance helps you spot areas that need work, allowing you to adjust your training effectively.
Allow Time for Recovery
Rest is just as important as training. Overtraining can lead to fatigue and injury, ultimately reducing your overall performance. Incorporate recovery days or lighter sessions to give your body the time it needs to rest, rebuild, and become stronger.
Choose the Right Equipment and Gear
Many swimmers underestimate how much the right gear can influence their performance. Does it really make a difference? Absolutely! Choosing the right swimwear, goggles, and swim cap can play a crucial role in your overall experience in the water. Simply picking out any swimsuit without considering its design and material can be less beneficial. Here are some key essentials to consider
Swimwear
Choosing the right swimwear can greatly affect your speed and performance. High-quality, well-fitting swimsuits designed for competitive swimming help reduce drag and improve your glide through the water. Look for suits made from comfortable materials that provide good support. Polyester and PBT are great materials for their chlorine resistance and long-lasting nature, while nylon-spandex blends offer superior stretch and fit, allowing for greater flexibility.
Don’t underestimate the importance of goggles and swim caps. Well-fitted goggles provide clear vision and comfort while you swim, while a swim cap keeps hair out of the way and also reduces drag by creating a streamlined surface for your head. Together, they enhance both efficiency and enjoyment in the water.
Training Aids
Incorporating training aids into your routine can help refine specific aspects of your technique and boost your speed. While professional swimmers may not rely on them as much, tools like fins and paddles can be incredibly useful for focused training. Fins strengthen your kick and improve body positioning, while paddles enhance upper body strength by increasing resistance during your pull. By using these aids in targeted drills, you can effectively focus on and improve different elements of your swimming technique.
Fuel Your Body
Proper nutrition is essential for swimming performance. It’s important to maintain a balanced diet that includes carbohydrates for energy, protein for muscle repair, and healthy fats for overall health. Eating a variety of fruits, vegetables, and lean proteins will provide the nutrients you need to swim efficiently.
Before workouts, opt for a small meal or snack that’s rich in carbohydrates and low in fat. Good options include a banana, a slice of whole-grain toast with jam, or a small bowl of oatmeal. This will give you the energy you need for your swim.
After training, focus on meals that combine protein and carbohydrates to aid recovery and muscle repair. For example, consider a chicken or turkey sandwich on whole-grain bread, Greek yoghurt with mixed berries, or a smoothie made with protein powder, fruit, and spinach.
Staying hydrated is vital for optimal performance. Make sure to drink plenty of water throughout the day, and consider electrolyte drinks for longer training sessions or competitions. Proper hydration helps maintain energy levels, reduces fatigue, and supports overall body function.
Prepare Yourself Mentally
Mental preparation is just as important as physical training. Before you swim, take a moment to visualise yourself executing each part of your stroke flawlessly. Imagine the sensation of gliding through the water and achieving your goals. This practice can boost your confidence and lead to a more effective swim.
Setting specific, achievable goals can enhance your motivation and performance. Break larger goals into smaller, manageable steps. For example, aim to improve your time for a specific distance or focus on perfecting a particular aspect of your technique. Celebrating these small achievements will help keep you motivated and on track.
Maintaining a positive mindset is essential for success. Focus on your progress rather than dwelling on setbacks. Surround yourself with supportive teammates or coaches who encourage you. This positive environment can make a significant difference in your overall performance and enjoyment of the sport.
Conclusion
Improving your swimming speed involves a combination of technique, training, and mental preparation. By focusing on your stroke mechanics, building endurance, eating well, and maintaining a positive mindset, you can make significant strides in your performance.
Consistency and commitment are essential, so stay dedicated to your training plan and embrace the challenges you encounter. With the right approach and determination, you’ll be on your way to achieving your swimming goals and enjoying every moment in the water.