Swimming is a great way to get in shape and stay healthy, but it can also be a lot of work. Swimmers often find themselves getting tired quickly, especially if they’re not used to swimming for long periods of time.
One of the most common questions we receive from beginner swimmers all the way up to competitive swimmers is how can they swim longer distances with less effort and with greater speed.
We’ll share valuable knowledge on swim strokes, body position and energy saving tactics among other vital tips to ensure you can swim faster without getting tired so you can enjoy your workout more with fewer strokes.
Swim Freestyle
When it comes to speed, swimming freestyle is widely considered to be the fastest stroke. This is because it takes advantage of the natural propulsion of the body, while also providing a high degree of resistance to forward movement.
In contrast, strokes like breaststroke and backstroke rely on a series of manual movements to generate thrust. As a result, they tend to be slower and less efficient than freestyle. Therefore, if you want to swim faster, it is essential to master the freestyle stroke.
Freestyle is generally considered to be the most energy efficient. This is because it allows swimmers to move through the water with the least amount of resistance. In addition, freestyle uses a continuous motion that helps to keep swimmers moving forward.
As a result, swimmers can cover a greater distance with less effort when using this stroke. While other strokes may be more suited for specific situations, freestyle is generally the best choice for those who are looking to swim longer distances without feeling exhausted.
For these reasons, we will be discussing techniques using the front crawl stroke. USA swimming offers some more freestyle tips.
Body Position
When swimming a freestyle stroke, there are several things a swimmer can do to maintain an efficient and fast body position.
First, the swimmer should keep their head and hips in alignment with each other, as this helps to streamline the body and reduce drag.
Second, the swimmer should extend their arms forward and keep them close to the upper body, rather than allowing them to flap around. This also helps to reduce drag and makes it easier to move through the water.
Finally, the swimmer should kick their legs only as necessary to maintain momentum; excessive kicking will only serve to tire out the swimmer and slow them down.
Make sure you are using your entire body and execute perfectly balanced long strokes to avoid getting tired fast.
Breathing Technique
Breathing is an important part of swimming, and it can have a big impact on your speed and efficiency. When you breathe correctly, you will be able to swim more efficiently and with less effort. Here are some tips for proper breathing technique:
1) Exhale fully below the surface of the water before each stroke. This will help to expel all the air from your lungs so that you can take a deep breath when you need it.
2) Take a deep breath at the beginning of each stroke cycle to make sure you are getting enough oxygen. Your body needs more oxygen when you are getting tired and more oxygen will help you to power through the rest of the cycle.
3) Breathe evenly throughout the stroke cycle. Avoid holding your breath, which will only cause you to feel exhausted more quickly.
4) Breathe Bilaterally. When swimming front crawl, it is important to breathe bilaterally. This means that you should alternate breathing to each side, rather than breathing only to one side. There are several reasons for this.
First, bilateral breathing helps to keep your body balanced in the water.
Second, it allows you to get more oxygen and prevents you from becoming too fatigued.
Finally, it gives you the opportunity to see where you are going and avoid obstacles in your path.
When breathing bilaterally, be sure to exhale fully before turning your head to the other side. This will help to prevent water from entering your lungs. With practice, breathing bilaterally will become second nature and will help you swim with greater efficiency.
Head Position
During freestyle stroke, it is important to maintain a level head position in order to ensure efficient movement through the water. If the head is held too high, it will create drag and slow the swimmer down.
Conversely, if the head is held too low, it will limit the field of vision and make it difficult to navigate.
The ideal head position is somewhere in between, with the chin just above the waterline. This allows you to breathe easily while still maintaining a good line of sight.
It is also important to keep the head steady during the stroke, as excessive movement will add unnecessary resistance and decrease speed.
Swim With a Strong, Consistent Stroke
Swimming with a strong, consistent stroke is one of the most effective ways to swim freestyle. When you swim with a strong, consistent stroke, you are able to swim freestyle with greater ease and less effort.
This is because you are able to maintain a more even keel in the water, which allows you to move through the water with less resistance.
In addition, swimming with a strong, consistent stroke also helps you to swim freestyle with greater speed and efficiency. When you swim with a strong, consistent stroke, you are able to generate more power and momentum, which enables you to swim faster and cover more distance with each stroke.
Swim Longer Distances
Swimmers who want to increase their speed often focus on swimming shorter distances at a higher pace.
However, swimming long distances can actually be beneficial for increasing speed. When swimmers push themselves to swim for a longer period of time, they build up their endurance and stamina.
As a result, they are better able to maintain their pace over the course of a race or simply swimming freestyle for leisure.
In addition, swimming long distances helps swimmers to better master their technique. The more time they spend in the water, the more smooth and efficient their stroke will become.
Ultimately, swimming longer distances is an important part of training for any swimmer who wants to increase their speed.
Swimming Sprints
Sprinting is a great way to improve your swimming speed. When you sprint, your body goes into anaerobic metabolism, which means that your muscles are working harder than your cardiovascular system can supply oxygen.
This forces your muscles to work harder and results in increased speed.
Swimming sprints also help to improve your stroke efficiency. When you swim at a higher intensity, you are forced to use your muscles more efficiently in order to move through the water. As a result, you will become a more efficient swimmer overall.
Swimming sprints should be incorporated into your regular swimming routine in order to see the greatest benefit. Start by swimming two or three lengths of the pool at full speed. Then, take a short break and repeat the process.
Over time, you will notice an increase in your swimming speed and efficiency.
Swimming Strap
If you're looking for a way to increase your speed while swimming, a swimming strap could be the answer. A swimming strap is a device that helps to keep your arms and shoulders in the proper position for efficient swimming.
It also helps to reduce drag by keeping your body more streamlined. As a result, you'll be able to swim faster and with less effort. In addition, a swimming strap can help to improve your technique by providing a visual cue for the correct arm and shoulder position.
So if you're looking for a way to swim faster, a swimming strap is definitely worth considering. We recommended the TYR aquatic resistance belt.
Hydration
It is important to remember to stay hydrated before, during, and after swimming. When you are swimming, your body is working hard to move through the water. This process of moving through the water creates resistance, which in turn increases your heart rate and makes you breath faster. As a result, your body loses fluids through sweating and respiration.
In addition, the temperature of the water can also contribute to dehydration. When you are swimming in cold water, your body must work harder to maintain its core temperature, leading to an increased loss of fluids.
Finally, if you are swimming at high altitudes, the thinner air can also lead to dehydration. It is important to be aware of these risks and take steps to stay hydrated while swimming.
Drinking plenty of fluids before and after swimming will help to keep your body hydrated and prevent cramping or other issues. It’s also important to drink during your swim, especially if you’re swimming for more than 30 minutes.
You can keep a water bottle with you or take breaks to drink from a fountain or poolside hose. Swimmers who are properly hydrated tend to perform better and have less fatigue.
Swimwear
Swim Suit
When it comes to swimwear, there is a lot of debate about what is the best option. Some people believe that a full body suit provides the most aerodynamic advantage, while others say that a standard bikini is sufficient.
However, the truth is that there is no definitive answer. A variety of factors, such as body type and swimming style, can affect what type of swimwear will help you swim faster. In general, however, it is important to choose a suit that fits well and does not impede your range of motion.
While a full body suit may provide more coverage and support, it can also be constricting and make it difficult to move freely through the water.
A standard bikini, on the other hand, may allow for more flexibility but may not offer as much support. Ultimately, the best way to determine what type of swimwear will help you swim faster is to experiment with different options and see what works best for you.
We recommend Speedo Women's Swimsuit One Piece Endurance+ Flyback for women and TYR Men's Durafast One Jammer Swimsuit for men.
Swim Cap
The jury is still out on whether or not a swim cap actually makes you swim faster. Some competitive swimmers believe that it does, as it helps to streamline the head and reduce drag.
Others find that it inhibits their performance, as it can be difficult to breathe with a cap on. In addition, some research suggests that caps may not make much of a difference in terms of speed.
However, they can help to keep your hair out of your face and protect your scalp from the sun and chlorine. Ultimately, whether or not you choose to wear a swim cap is a matter of personal preference.
We recommend the Speedo Unisex-Adult Swim Cap.
Stretching
It is important to stretch before and after swimming to prevent muscle fatigue. Fatigued muscles are more prone to injury, so it’s important to take a few minutes to stretch before and after your swim.
A good stretching routine will target all the major muscle groups used in swimming.
Start with some dynamic stretches, like arm circles and leg swings, to get your muscles warm. Then move on to static stretches, holding each stretch for 20-30 seconds.
Be sure to breathe deeply as you stretch, and don’t forget to stretch your back and shoulders. After your swim, repeat the stretching routine to help your muscles recover.
By taking the time to stretch before and after swimming, you can help prevent muscle fatigue and stay healthy.
Conclusion
Everyone would love to swim freestyle without getting tired. The more energy you use the faster you will get tired. We discussed techniques to use less energy and prevent you from getting tired.
Relax! While it may seem impossible right now, the first step starts with one length of the pool. We promise once you start implementing these techniques you find yourself feeling tired less.
Remember, consistent arm stroke, hip rotation, a powerful kick and consistent training will lead to you accomplishing your time goals week after week. Have you started swimming yet? We're pulling for you!
Well you'll have to do the actually arm pulls yourself, but were really rooting for your progress and we're here to help you on that journey. For personalized training, check out our swim school for kids and adults.
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