Swimming faster boils down to two main concepts: decreasing drag and increasing propulsion.
But there’s more to it than just brute force. Efficient technique, mindful adjustments, and targeted training can help you move through the water faster with less energy. In this 30-day SwimEfficiency™ Blueprint, we’ll break down the biggest mistakes swimmers make and introduce steps to correct them, helping you achieve a faster, smoother swim by the end of the month.
Watch the full video!
1. Mastering Body Position for Speed and Efficiency
Body position is a cornerstone of swimming efficiency. Water is 800 times denser than air, so a flawed position creates significant drag that slows you down. The key elements include:
- Streamlining: Keep your body aligned with your eyes down and hips high.
- Reducing Drag: Proper alignment minimizes resistance, helping you cut through the water more effectively.Tip: To learn more about the impact of body shape on swimming drag, watch our previous Whiteboard Wednesday on drag coefficients.
2. Perfecting Your “Catch” for Maximum Propulsion
A powerful “catch” phase maximizes your ability to pull water. This is the point where you drive your fingertips downward, leveraging the full surface area of your hands and forearms.
- Increase Surface Area: Engage your entire arm, not just your hand, for a stronger pull.
- Distance per Stroke: Optimize each stroke to cover more ground efficiently.
Focusing on a clean, controlled catch helps ensure that every stroke counts, increasing your distance per stroke and overall speed.
3. Streamline Your Kick
An effective kick provides balance and propulsion without draining energy. Many swimmers make the mistake of overkicking or kicking too broadly, which wastes energy and disrupts streamline.
- Compact Kicking: Aim for a smaller, more compact kick to reduce drag.
- Coordination with Arms: Remember, your legs and arms work in harmony, contributing to rotational power from your torso.
A controlled, compact kick boosts efficiency, allowing for faster swimming with less energy.
Need workout ideas? Download the MySwimPro app >
4. Breathing for Consistency and Control
Proper breathing technique is vital for maintaining rhythm and stamina, especially over long distances. Here are some breathing tips to incorporate into your training:
- Consistent Breathing Technique: Prefer one side for breathing if it feels natural, but train to breathe on both sides.
- Practice Bilateral Breathing: Using a snorkel occasionally can help you focus on body position without interrupting your stroke rhythm.
5. The SwimEfficiency™ Blueprint Explained
The SwimEfficiency™ Blueprint is designed to help you achieve sustainable speed improvements in 30 days. Members of the MySwimPro Swimming Academy get full access to the Blueprint, plus virtual personal swim coaching.
This program includes tailored workouts, drills, and assessments to ensure steady progress. Key components include:
- Technique Drills and Analysis: Regular technique work helps identify areas of improvement.
- Interval Training: Progressive interval training helps build speed and stamina.
- Test Sets and Benchmarks: Frequent performance checks, such as timed 100-meter swims, measure your improvement.
Stuck in your swimming? Apply to schedule a free call with our expert coaches >
6. SwimEfficiency™ Benchmarks: Track Your Progress Like a Pro
To get the best results, the SwimEfficiency™ Blueprint tracks your Key Performance Indicators (KPIs) with regular benchmarks. These principles helped Nick, a real-world example, shave a full minute off his 100-meter freestyle time! Nick’s success illustrates how these benchmarks work in action:
- 100m Freestyle Benchmark: Starting at two minutes for a 100m freestyle, Nick was able to bring this time down to 1:11 within weeks.
- Stroke Efficiency: He initially needed 30 strokes per 25m, but improved to just 20 strokes per length, demonstrating enhanced efficiency and strength.
These metrics give a clear picture of where you are, where you want to be, and how to get there.
7. The 30-Day Swim Faster Protocol: A Sample Week
Here’s a glimpse of how your training will look:
Week 1 – Building the Foundation
- Day 1-2: Focus on body positioning and alignment drills.
- Day 3-4: Catch drills to engage more surface area during your stroke.
- Day 5-6: Compact kick drills and breathing control.
Week 2 – Strength and Technique Refinement
- Day 7-8: Introduce interval training with moderate intensity.
- Day 9-10: Mixed drills for catch, body position, and kick.
- Day 11-12: Progressive sets focused on maintaining form.
Weeks 3-4 – Speed Work and Endurance Testing
- Test Days: Complete timed 100m swims to assess your speed.
- Endurance Sets: 5x100m intervals to build endurance and gauge consistency.
By following the 30-day protocol and measuring your KPIs, you’ll see measurable improvements in your swimming speed and efficiency.
Final Thoughts
The SwimEfficiency™ Blueprint combines technique, fitness, and a strategic plan to help you reach new swim milestones. Remember, swimming faster isn’t just about moving quickly—it’s about moving efficiently. With this blueprint, you’re not only increasing your speed but building a technique that lasts. Ready to swim faster than ever? Dive in and see where 30 days of smart training can take you!
Virtual Swim Coaching
If you’re interested in more 1-on-1 support in your swim training, apply to schedule your first complimentary call with our Swim Coaches >
