How to Swim Faster Freestyle?

Introduction

Freestyle swimming, known for its efficiency and speed, is a key stroke that swimmers of all levels aim to master. Whether you’re a beginner or an advanced swimmer, refining your freestyle technique can dramatically increase your speed. This guide covers specific drills and techniques to help you swim faster by focusing on three critical areas: body alignment, stroke rate, and kick timing.


1. Perfect Your Body Alignment

A streamlined body position reduces drag, helping you glide through the water with minimal resistance.

Drill: Streamline Glide Drill

  • How to Do It: Push off the wall with your arms extended above your head, one hand over the other. Keep your body tight and straight, engaging your core. Glide as far as possible before starting your strokes.
  • Benefits: This drill teaches you to maintain a streamlined position, which can increase your speed by reducing drag.

Technique Tip: Maintain a Neutral Head Position

  • Look straight down at the bottom of the pool. Avoid lifting your head, as it can disrupt alignment and slow you down.
  • Quick Tip: Imagine a straight line from the top of your head to your toes, keeping your body flat and streamlined.

2. Increase Your Stroke Rate for Better Momentum

A faster stroke rate can improve your speed, but only if it’s combined with efficient technique.

Drill: Tempo Trainer Drill

  • How to Do It: Use a waterproof tempo trainer set to a desired stroke rate. Start with a comfortable pace, then gradually increase the tempo. Aim to maintain proper form with each increase.
  • Benefits: This drill helps you develop muscle memory for faster strokes, improving your rhythm and speed while maintaining technique.

Technique Tip: Catch and Pull Efficiency

  • Focus on a high-elbow catch (keeping your elbow close to the surface) and pull forcefully through the water.
  • Quick Tip: Think of your hand as an anchor that pulls your body forward, maximizing the efficiency of each stroke.

3. Optimize Your Kick Timing

Effective kick timing powers your freestyle and maintains body alignment, creating a steady flow.

Drill: Vertical Kick Drill

  • How to Do It: Tread water in a vertical position, arms crossed over your chest, using only your legs to keep afloat. Start with short intervals, then build up.
  • Benefits: This drill strengthens your core and legs, teaching you to kick efficiently without breaking alignment.

Technique Tip: Maintain a Steady 2-Beat or 6-Beat Kick

  • A 2-beat kick is ideal for longer distances, while a 6-beat kick can increase speed in sprints. Match your kick pattern to your stroke for a smoother, faster swim.
  • Quick Tip: Focus on small, fast kicks from the hips rather than big kicks from the knees to avoid wasting energy.

4. Improve Rotation and Balance

Efficient body rotation enhances your reach, reduces drag, and engages stronger muscles for each stroke.

Drill: Side-Kick Drill

  • How to Do It: Swim on your side with one arm extended in front, face in the water. Rotate your head to breathe, switching sides every few strokes.
  • Benefits: This drill develops core strength, balance, and body rotation, essential for a powerful and streamlined stroke.

Technique Tip: Rotate from Your Core

  • Rotate your body from the core, not just the shoulders. Your rotation should feel controlled and natural to reduce drag.
  • Quick Tip: Aim for a rotation of about 45 degrees with each stroke to maximize reach and power.

5. Refine Your Breathing Technique

Efficient breathing can make or break your rhythm in freestyle. Minimizing head movement is key to keeping a streamlined position.

Drill: Bilateral Breathing Drill

  • How to Do It: Practice breathing on both sides every three strokes. This helps you stay balanced and reduces the risk of over-rotating to one side.
  • Benefits: Bilateral breathing improves body symmetry, enabling smoother strokes and a more relaxed rhythm.

Technique Tip: Quick Breath with Minimal Disruption

  • As you breathe, keep one eye in the water to avoid turning too far. Exhale fully underwater and take a quick breath to keep momentum.
  • Quick Tip: Focus on “sneaking” your breath rather than lifting your head.

6. Practice High-Elbow Recovery

A high-elbow recovery keeps your arms close to the surface, allowing for quicker, more controlled strokes.

Drill: Finger Drag Drill

  • How to Do It: Swim freestyle while dragging your fingertips lightly across the water’s surface during recovery.
  • Benefits: This drill reinforces a high-elbow position, reducing drag and improving stroke efficiency.

Technique Tip: Relax Your Arm During Recovery

  • Keep your recovery arm relaxed and bent, moving in a natural arc. This minimizes energy expenditure and preps your arm for the next stroke.
  • Quick Tip: Think of “leading with the elbow” as you recover your arm over the water.

7. Engage Your Core Throughout Every Stroke

Your core provides stability and power, allowing for efficient strokes and smooth body rotation.

Drill: Superman Drill

  • How to Do It: Push off from the wall and glide with your arms extended and body straight, focusing on engaging your core muscles to stay level.
  • Benefits: Strengthening your core reduces drag and stabilizes your body position.

Technique Tip: Keep Your Core Engaged

  • Activate your core as you rotate and pull through each stroke to maintain control.
  • Quick Tip: Imagine pulling your belly button to your spine to engage your core as you swim.

8. Use a Strong Kick Finish for Extra Push

Finishing each kick properly adds a final burst of propulsion, making your strokes more powerful and faster.

Drill: Kickboard Sprint Drill

  • How to Do It: Hold a kickboard and perform short, intense sprints focused on powerful kicks.
  • Benefits: This drill builds leg strength and endurance, enhancing the final push of each kick.

Technique Tip: Point Your Toes and Kick from the Hips

  • Pointed toes streamline your kick, and initiating the kick from the hips adds power.
  • Quick Tip: Focus on quick, controlled kicks with each sprint for maximum speed.

9. Strengthen Your Catch with Sculling Drills

A strong catch phase propels you forward with greater force, increasing your speed.

Drill: Sculling Drill

  • How to Do It: With your head above water, move your hands in small, back-and-forth motions to feel water resistance.
  • Benefits: Sculling improves your feel for the water, making your catch phase more powerful and efficient.

Technique Tip: Engage the Forearms During Catch

  • Use your forearms to “grab” the water, ensuring a firm catch at the start of each stroke.
  • Quick Tip: Picture pressing the water back with your entire arm, not just your hands.

10. Practice Sprint Sets for Stamina and Speed

Short sprints boost cardiovascular fitness and prepare you for fast, controlled swimming.

Drill: 25-Meter Sprint Sets

  • How to Do It: Swim 25-meter sprints at maximum effort with short rests in between. Start with 4-6 sprints and gradually increase.
  • Benefits: Sprint sets improve speed and endurance, helping you maintain a faster pace in freestyle.

Technique Tip: Maintain Form Under Pressure

  • Focus on maintaining your form even when sprinting to avoid sloppy strokes.
  • Quick Tip: Try to relax your body, even during high-intensity sprints, to avoid tension and keep strokes smooth.

Conclusion

Improving your freestyle speed takes a combination of technique, endurance, and strength. By incorporating these specific drills and focusing on body alignment, stroke rate, and kick timing, you’ll see significant progress in your swim speed. Start with these steps and practice consistently, and you’ll be gliding through the water faster and more efficiently in no time!


FAQs

  1. How often should I practice these drills to see improvement?
    • Practicing 2-3 times a week should yield noticeable improvement in speed within a few weeks. Consistency is key!
  2. Can beginners try these drills, or are they only for advanced swimmers?
    • These drills can benefit swimmers of all levels. Beginners should start slowly and focus on technique before building speed.
  3. How long should I work on each drill in a single session?
    • Spend about 5-10 minutes on each drill, allowing for breaks as needed. Over time, you can increase the duration as you become more comfortable.
  4. What’s the best way to increase my stroke rate without sacrificing form?
    • Use a tempo trainer to gradually increase your stroke rate while practicing efficient form. Build up in small increments for best results.
  5. Is it better to focus on kicking or arm technique first for speed improvement?
    • Both are important, but a strong kick timing supports overall stroke efficiency. Start with kick timing if unsure, then progress to arm technique.
Slava Fattakhov

Slava Fattakhov

Former Professional Swimmer / Professional Swimming Coach

I enjoy every opportunity I get to coach, whether it is a national level university swimming team or a kid who just started exploring one of the greatest sports - swimming.

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