Speed Swimming: The Science of How to Swim Faster
Explore the interplay between hydrodynamics, biomechanics, and targeted training in the pursuit of faster swimming times.
Speed swimming is a competitive aquatic sport focused on achieving the fastest time over a set distance by merging raw power with refined technique and endurance. Swimmers compete in various events defined by specific strokes and distances, ranging from explosive sprints to long-distance races.
The Four Competitive Strokes
Competitive swimming has four distinct strokes, each with its own rules and techniques. The freestyle, or front crawl, is the fastest and most common stroke. It involves alternating arm movements with a continuous flutter kick, and its flexible rules allow swimmers to use any style, making it efficient for both sprint and long-distance events.
The backstroke is performed on the back, using an alternating arm pull and flutter kick similar to freestyle. Its supine position requires swimmers to use spatial awareness and stroke count to gauge their position and prepare for turns. This makes maintaining a straight line without visual cues a primary challenge.
The breaststroke and butterfly demand simultaneous movements. The breaststroke is characterized by a “frog kick” synchronized with a simultaneous arm pull and includes a glide phase to maximize efficiency. The butterfly involves a dolphin-like kick where both legs move together, coupled with a simultaneous over-water arm recovery that requires substantial strength and coordination.
Fundamental Principles of Speed Generation
Achieving maximum speed in water depends on maximizing forward propulsion while minimizing the water’s resistance, or drag. Because water is about 800 times denser than air, drag is a significant force for swimmers to overcome.
A primary technique for drag reduction is streamlining. Swimmers adopt this position after starts and turns by keeping their body long, straight, and narrow. This involves aligning the head with the spine, elongating the torso, and keeping the legs and feet close together. This posture reduces pressure drag, which occurs when turbulent water flow creates swirls that slow the swimmer.
Propulsion is generated by the arms and legs. A powerful arm pull is achieved with techniques like the high elbow catch, where the hand and forearm create a large surface to pull water. The kick also contributes, with the flutter kick providing stability and the dolphin and breaststroke kicks generating significant forward drive. The efficiency of these movements balances power with energy conservation, optimizing both stroke length (the distance traveled per stroke) and stroke rate (the number of strokes per minute).
Training Strategies for Peak Performance
Improving speed requires a structured training regimen combining pool work with dry-land conditioning. Pool workouts target different physiological systems. Sprint training uses short, all-out efforts to build anaerobic capacity, while endurance sets use longer swims to improve aerobic fitness and the ability to maintain pace.
Interval training, which alternates high-intensity swimming with recovery, develops both speed and endurance. These sessions are often complemented by technique-focused drills that isolate parts of a stroke to refine movements and improve efficiency.
Dry-land training is also a component of a comprehensive program, focusing on functional strength and power. Core strengthening exercises are prioritized to maintain a stable, streamlined body position. Workouts also target shoulder stability to prevent injury and enhance pulling power, along with exercises that develop explosive power for starts and turns.
The Role of Equipment in Competitive Swimming
In a sport decided by fractions of a second, specialized equipment impacts performance. Competition swimsuits use hydrophobic fabrics that repel water and feature compression technology. This compression helps streamline the body’s contour, reducing form drag and muscle oscillation.
Swim caps, made of silicone or latex, reduce drag created by hair for a more hydrodynamic profile. They also keep hair away from the face and goggles, preventing vision obstruction during a race.
Goggles provide clear underwater vision, allowing swimmers to judge the distance to the wall for turns and see competitors. Goggles also protect the eyes from pool chemical irritation, enabling long hours of comfortable training.