How to Become a Faster Swimmer in open water & the pool
Swimming faster isn't just about raw strength; it requires a combination of technique, endurance, mental focus, and proper training. Whether you’re a competitive swimmer, open water distance swimmer or simply looking to improve your speed, here’s a guide to help you unlock your potential.
It’s important to remember that training both in the pool and open water is essential if you wish to succeed in the natural environment. Use the pool to focus on technique and the ocean for distance and pacing.
1. Focus on Technique
Streamline Your Body
A streamlined body position minimizes drag, which is critical for speed. Keep your body straight and your head in line with your spine. Your arms should extend fully forward during strokes, and your legs should stay straight behind you.
Perfect Your Stroke
Freestyle: Focus on a high elbow catch and a powerful pull. Rotate your body slightly with each stroke for maximum efficiency.
Breaststroke: Keep your kick wide but not excessively so. The glide phase is key—stretch out fully between strokes.
Backstroke: Maintain a steady rhythm and avoid excessive head movement. Your body should rotate with each arm stroke.
Butterfly: Emphasize a strong, simultaneous pull with both arms and a fluid, dolphin-like kick.
Turn Efficiency
Practice quick and tight flip turns and open turns. Ensure you push off the wall with a strong streamline position to maintain speed.
2. Build Your Strength and Endurance
Dryland Training
Incorporate strength exercises like planks, pull-ups, and squats to develop core, upper body, and leg strength. A strong core ensures better stability in the water.
Interval Training
High-intensity interval training (HIIT) in the pool improves both speed and stamina. For example, swim sets of 50 meters at maximum effort, followed by 20-30 seconds of rest. If you only evet swim at one pace, this will be your limit.
Long-Distance Sets
Don’t neglect endurance training. Swimming longer distances at a moderate pace builds aerobic capacity, making it easier to maintain speed over time. Use your open water sessions for these in the warmer months, as greater distance can be achieved before you hit the wall!
3. Optimise Your Kick
A strong and efficient kick propels you forward. Practice flutter kicks with a kickboard to strengthen your legs. Focus on small, quick kicks rather than wide, energy-wasting ones. Generally for open water you will not need to kick excessively, but it is good training in the pool for fitness.
4. Use Training Tools
Paddles and Fins
Paddles: Build upper body strength and improve stroke mechanics.
Fins: Enhance leg strength and help you practice faster turnover rates.
Pull Buoy
Use a pull buoy to isolate your upper body and focus on your arm strokes and breathing. Use with paddles for a strong session.
Snorkel
A swimming snorkel allows you to concentrate on technique without worrying about breathing patterns. Pairing with fins is a great combination.
5. Improve Your Breathing Technique
Efficient breathing prevents fatigue and keeps you moving smoothly.
Practice bilateral breathing to balance your stroke. Or same side but alternate to achieve the same balance.
Exhale underwater through the nose & mouth to avoid holding your breath, which can increase anxiety.
Minimise the time your head is out of the water when taking breaths. Taking too long of a breath will cause your legs to sink.
6. Embrace Mental Training
Swimming faster isn’t just physical—mental strength plays a big role.
Set specific, measurable goals to track your progress.
Visualise yourself swimming efficiently and powerfully.
Stay calm and focused, especially during races or high-pressure training sessions.
7. Track Your Progress
Use a swim watch or app to monitor your times, strokes per lap, and overall efficiency. Regularly review your performance to identify areas for improvement.
8. Prioritise Recovery
Stretching & Mobility: Stretch regularly to prevent injuries and maintain flexibility.
Nutrition: Eat a balanced diet rich in lean proteins, complex carbs, and healthy fats. Stay hydrated.
Rest: Adequate sleep and rest days are crucial for muscle recovery.
Conclusion
Becoming a faster swimmer requires consistent effort and a holistic approach. By focusing on technique, building strength, and honing mental focus, you’ll see noticeable improvements in your speed and efficiency in the water. Commit to your training plan, and don’t forget to celebrate your progress along the way. Work with a coach that can help you plan session effectively, to which you are then accountable for.
