How to Become a Faster Swimmer? (Pro Tips & Techniques)
If you’ve ever wondered how to become a faster swimmer, the answer is simple:
You just need to know the right technique for each stroke and the right exercises to help you become faster.
Let’s see how each stroke should be done that help you become efficient in it, and some dryland exercises to do.
How to Become a Faster Swimmer at Freestyle?
Freestyle is often the first stroke people want to improve, and for good reason. It’s the fastest of the four main strokes.
The focus should be on these key areas to become a faster swimmer at freestyle:
1. Don’t use The High Elbow Catch
many swimmers believe that while catching water, your elbow should be in an upward position, but it’s not right!
You should use the straight hand underwater while catching water to move yourself forward.
2. Don’t bend your Hand while your arm reaches forward
After catching water, your arm should reach forward and then enter the water. While reaching your hand forward, there should be no bend at your elbow, and your elbow should be straight.
3. Body Rotation
You should rotate your hips and shoulders with each pull. This engages your core muscles, gives you a longer reach, and makes your stroke far more powerful.
4. Breathe, Don't Panic
Many beginners hold their breath. Practice exhaling completely while your face is in the water, so when you turn to breathe, you only need to inhale.
While inhaling, your head should not come out of the water completely; just your mouth should be out to inhale, just like the picture below:
How to Swim Faster Breaststroke?
These two main components can lead you to become a faster swimmer in breaststroke:
- The Power of the Kick: Your knees should stay relatively close together while your feet flex and whip outwards and back in a powerful motion.
- Timing: Pull, Breathe, Kick, Glide:
- Pull your arms in. This phase should be done very quickly.
- Breathe as your head comes up.
- Kick powerfully as your arms shoot forward.
- Glide in a streamlined position for a moment before the next pull. Count 1001, 1002 (2 seconds), then do the next pull.
Mastering this sequence is the secret of how to become a faster swimmer in breaststroke.
How to Swim Faster Without Getting Tired (How to Swim Faster with Less Effort?)
The key to how to become a faster swimmer is efficiency and conserving your energy.
- Focus on the Glide: After each stroke, there’s a moment where your body glides through the water. Many swimmers rush into the next stroke, but experienced athletes advise extending this glide. So, slide after every push-off and pull.
- Speed up, slow down, and then speed up: If you have 3 laps to go, you should speed up on the first lap, the second should be just about gliding, technique, and conserving your energy with every pull and the last should be all about the speed, maybe there should be no breathing. For example, you should breathe after every 4 strokes in freestyle.
- Pacing is Everything: Start at a comfortable 70% effort and maintain it. You’ll be able to swim for much longer.
Exercises to Increase Swimming Speed
What you do both in and out of the pool can have a great impact on your speed.
Incorporating these drills and exercises will change everything if you’re serious about how to become a faster swimmer.
In the Water (Drills)
- Kickboard Drills: Isolating your legs with a kickboard is essential for building a stronger kick, which is fundamental to every stroke.
- Sculling Drills: This involves using only your hands and forearms to propel yourself.
- Fist Drills: Swim freestyle with your hands in a fist. For breaststroke, with your hands fist, do 2 kicks, breathe, and then repeat.
On Land (Dry-Land Training)
- Core Strength: Planks, leg raises, and Russian twists can help your arms and legs work more efficiently.
- Pull-Ups: With pull-ups, you can build your back and arm muscles.
- Stretching: Better shoulder and hip flexibility means a longer reach and a more powerful kick.
FAQs
How long does it take to become a fast swimmer?
It depends:
- A complete beginner will see the improvements in the first 6 months, while an experienced swimmer should work for a full year to improve their pace by a single second.
- A swimmer training 3-4 times a week will progress much faster than someone who only swims once a week.
- Working with a coach and focusing on technique drills will speed up your progress.
Can a slow swimmer become fast?
Absolutely, yes! Many fast swimmers share stories of how they started in the slowest lane. Speed in swimming is more about good technique than it is about natural talent. A person with "bad" technique who is very strong will almost always be slower than a person with "perfect" technique and average strength. By fixing issues with drag, improving your pull, and strengthening your kick, any swimmer can become faster. It is the core of how to become a faster swimmer.
How do Olympians swim so fast?
- They often have advantageous body types, like long arms (a large "wingspan") and large hands/feet.
- They swim thousands of meters every other day, and trying to reduce their pace by 100 meters is helpful.
- They have access to the best coaches, sports scientists, nutritionists, and psychologists.
Does height make you a faster swimmer?
Height provides a natural advantage, but it doesn't guarantee speed. Taller swimmers have a longer reach, meaning they can pull more water with each stroke and travel further before starting the next one. However, technique, power, and stroke rate can easily overcome a height disadvantage. Many world-class swimmers are not tall. The perfect technique is more important than height.
Does being lighter make you swim faster?
Not necessarily. While excess body fat creates more drag, being too "light" often means you lack the muscle mass needed for a powerful pull and kick. Swimmers need strong back, shoulder, and core muscles. So, the goal isn't to be light.
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