Learning how to swim faster always has misconceptions, because it’s not about working harder. Instead, it all comes from reducing drag, improving your breathing and building better stroke mechanics. On top of that, you also want to train at the right intensity, while also using feedback as the means to avoid any waste effort.

Why Swimming Faster Is Not Just About Swimming Harder?

A lot of people believe the misconception that swimming faster is all about swimming harder. But the truth is that you have to learn how to breathe when swimming and use the right techniques to improve your approach. Remember that water creates way more resistance when compared to the air.

What that means is that poor technique will waste energy, and more distance doesn’t automatically equate to better results. Instead, a lot of swimmers plateau just because they are training hard, but they are not precise. What you need is efficiency, feedback, pacing and power, as that will equate to more speed.

Start With Body Position and Streamline

As various studies on how to swim faster suggest, your body’s alignment will influence your speed quite a bit. The head position matters, same with having high hips. Some good ideas here would be to look slightly down, and not forward when you try to speed up while swimming. The body should be kept long, and also try to avoid lifting the head to breathe. Instead, try to push off in a tight streamline.

Improve Your Swimming Strokes Before Adding More Distance

One of the crucial things to note here is that different swimming strokes will require different technical priorities. But they can all be great, depending on the situation. Here are some of the top ideas to consider.

Freestyle

For the freestyle swimming stroke, you want to have a high elbow catch, steady kick, body rotation and a relaxed recovery. It’s a great system, and one that works very nicely in most situations.

Backstroke

When you attempt the backstroke, focus on a strong rotation, keep your head stable and maintain a consistent kick. It’s a bit tougher for beginners, but it should work nicely no matter the situation.

Breaststroke

Even if the breaststroke seems more challenging, it will end up being great if you have the right timing and good glide control. Also, having an efficient kick is a major part of the process, and that’s exactly the thing to focus on here.

Butterfly

The butterfly swimming stroke is all about execution and rhythm. It requires you to focus on core-driven movement and you should prevent excessive vertical movement if possible.

Ideally, you want to focus on the fact that most swimmers improve freestyle first if their goal is speed.

How to Breathe When Swimming Without Slowing Down?

The challenge that comes when you are trying to learn how to breathe when swimming is that it’s very difficult to do so without slowing down. But there are a few techniques that you can use to streamline the process.

· Try to exhale underwater instead of holding your breath

· Make sure that you’re turning your head as your body rotates

· Keep one goggle in the water as you breathe

· Avoid lifting your head

· Experiment with bilateral breathing

· Match the breathing rhythm to the training intensity

· Also, experiment with practical drills, like the bubble drill, side-kick breathing drill, 3-3-3 breathing pattern and bilateral breathing sets.

Use the 80/20 Rule to Swim Faster Without Burning Out

Another way to train on how to swim faster is to opt for the 80 20 rule. The rule is simple: 80% of the training needs to be easy or moderate, and only 20% needs to be harder, more focused work. It’s great because it allows you to build aerobic capacity while also training your speed more effectively.

You can start with a simple, yet effective weekly structure. You do 2 easy technique focused swims, 1 endurance swim, an interval session and an optional recovery or drill session. Of course, you can experiment with the difficulty degrees the way you want. The idea is to not make every session feel hard, as that will end up being more problematic.

Add Speed Work Without Destroying Your Technique

The way you learn how to swim faster is to not rush into it right away. Instead, the trick is to ease into it. You can do short sprints, rested intervals, descending sets, negative split sets, technique-focused speed and race pace for 25 to 50 seconds. A good set is to do 8 × 25 fast with full recovery, 6 × 50 descend 1–3 that you repeat twice and then 4 × 100 negative split. In case you can do it, you lower the number of reps, and that’s it.

Use Drills to Fix the Real Reason You Are Slow

Drills are great mainly because they can help you solve very specific problems.

 

Plyometrics for Swimmers: When They Help and When They Do Not

Another approach that you can use here would be plyometrics for swimmers. It’s a nifty idea because plyometrics can be used to improve the explosive power, turns, starts and push-offs. While they are great, they won’t help replace strength straining or swim technique training. It’s more of an alternative, albeit a good one at that.

When it comes to the right exercises you can use everything from box jumps to squat jumps, medicine ball slams, broad jumps, skater hops, plyometric push-ups and anything of that nature.

Plyometrics can take their toll on your body. Hence the reason why you want to do a simpler routine, like 1-2 times a week for up to 20 minutes per session. Do 2 × 8 skater hops per side, 3 × 6 medicine ball slams, 3 × 5 box jumps and 3 × 5 squat jumps. If you attempt these, remember to start with a low volume and focus on the landing mechanics. Additionally, you want to build up basic strength first as a beginner and if there’s any joint pain or you are fatigued, just stop.

Music, Motivation, and Swim Performance

Did you know that music can be great when it comes to improving your swimming performance? Yes, it can do wonders, provided that you take advantage of it. According to a study, music has the potential to improve your athletic performance, and it can be great even for things like swimming. That’s why, aside from plyometrics for swimmers, it makes a lot of sense to experiment with music as well.

A good idea is to start using swimming headphones with music, because these have the potential to improve your motivation. Since these work underwater, they are excellent for swimming, and they can seamlessly combine eye protection with swim tracking, AI-powered post-swim analysis and other benefits, all in a single device.

Real-Time Swim Data: Why Feedback Matters?

When you swim, you can’t really access vital info that could potentially make you swim faster and more effectively. That’s why it’s a very good idea to have access to a tool that helps with stroke data, time, distance, pace and so on. Real-time feedback will help you adjust the effort before the set is over. And that’s where a product like the Holoswim 3 Pro comes into play. It’s a product that offers a real-time display and it can be used in open water and pool swimming settings.

If you use it in open water, the navigation and GPS data makes it easier to narrow down the direction you want to follow. Even if you swim in a pool, the product can be great for monitoring your training rhythm, laps, distance and pace.

Smart Swim Goggles and the Future of Swim Training

Smart swim goggles are not designed to replace structured training or professional coaching.Instead, they offer extra motivation via underwater music and other features. On top of that, smart swim goggles still offer valuable data which allows you to stay consistent and improve in the long run. 

For fitness enthusiasts and recreational swimmers, SollaWave smart swim goggles can help improve the swimming experience. They feature AI-powered post-swim analysis, alongside other benefits like voice feedback and underwater music. These can be great for boosting your motivation, while understanding your performance more comprehensively.

However, for triathletes and open water swimmers, Holoswim 3 Pro is a better solution. It offers training support thanks to water temperature and depth monitoring, GPS, as well as compass navigation. Thanks to these features, swimmers can track and improve performance, while also finding things that they can improve upon.

On the other hand, if you’re a swimmer who wants to monitor their heart rate, we recommend HandPlus 2. You can wear it on the swim cap and it can offer real-time heart rate data which helps athletes better understand their overall performance. Plus, it can be used outside of swimming for running or cycling.

Sample 4-Week Plan to Swim Faster

One of the things you realize when you learn how to swim faster is that this is not a fast process at all. In fact, it can take a while until you see results. In a lot of cases, a 4-week program is everything you’re looking for. And here’s what you need to keep in mind.

Week 1: Technique Reset

During the first week, the idea is to reset your technique. And in order to do that, you focus on easy drills, breathing and body positioning.

Week 2: Controlled Speed

Once you start the second week, you start making the exercises more complex. That’s when you start adding descending sets and short sprints, making this way more effective.

Week 3: Endurance + 80/20 Rule

It’s a tougher week, however the focus is still on keeping most of your swims easy. You can, however, add a harder session in there.

Week 4: Test and Refine

During the last week you need to repeat a benchmark set and then you compare the technique, effort and pace. You can do 6 x 100 freestyle at a consistent effort. But you have to record your breathing control, stroke feel, rest and average pace.

 

Common Mistakes That Keep Swimmers Slow

Most swimmers are convinced that they are at their fastest speed, but the reality is different. Many of them are making common mistakes that slow them down. Here’s what you might be doing wrong:

· Training too hard during every swim is not good. It will force your body and then it slows down, which is problematic.

· Don’t hold your breath underwater, it does slow you down in the end.

· The same thing is valid if you are kicking too wide. Try doing that.

· Lifting your head to breathe is another common mistake, and unfortunately this can slow you down significantly.

· If you are ignoring drills, that is a mistake and it can end up being rather problematic down the line.

· A mistake is to only measure the distance you swim, but not the technique or pace. You need to know all that info, and then repeat as you strive to improve.

· It might seem unnecessary at first, but resting is very much needed these days. Don’t skip resting, as it’s a mistake.

· Adding intensity before fixing form is going to cost you precious time and resources as you try to learn how to swim faster.

 

Quick Checklist: How to Swim Faster?

If you want to learn how to swim faster and more effectively, here’s what you need to know.

· Improve your streamline and fix your breathing.

· Use the 80/20 rule, as it’s very effective.

· Try to add short speed sets.

· Start using drills as the means to correct weak points.

· Build an effective set of swimming strokes.

· You can add plyometrics, but do that carefully.

· Track the effort and pace for your swims.

· Rely on music and feedback tools, as they can provide consistency.

Frequently Asked Questions

How can I swim faster without getting tired?

Always try to focus on your technique, as you keep a streamlined body position, build endurance gradually and breathe more effectively.

What is the 80/20 rule in swimming?

It requires you to spend 80% of the training at an easy pace, and then you do 20% at a high intensity. It helps build endurance, while preventing over-training.

What swimming stroke is fastest?

The freestyle swimming stroke is considered the fastest, because it alternates arm movements and the flutter kick, making it easier to generate speed effectively.

How do I breathe correctly while swimming?

Exhale underwater and inhale quickly when you turn your lead or lift it in order to breathe. Don’t hold your breath, as it will disrupt your rhythm and build up fatigue.

Are plyometrics good for swimmers?

These exercises are great for swimmers because they help you develop explosive power for starts and turns.

How often should I swim to get faster?

You should train around 2-5 times a week. It always depends on the recovery, goals, experience and other factors.

Can music improve swim performance?

Music has the potential to help you keep a certain swimming rhythm. It’s also a great motivator. While it doesn’t guarantee performance improvements, it could very well help you get faster.

Do smart swim goggles help swimmers improve?

These are useful if you want to know the stroke count, distance, pace and lap times. Having access to this data is useful, and it could help you get better down the line.

Is Holoswim 3 Pro suitable for open water swimming?

Yes, the product can be used for both open water and pool swimming. It can give you GPS support, performance tracking and other benefits.

 

If you want to know how to swim faster, it’s very important to improve your technique. Ideally, you also want to work on your structured pacing, improve your breathing, dryland power, smart intensity and also obtain useful feedback. When you try to improve your swimming speed, the focus is on lowering the amount of energy you use, while bringing more purpose to each session. You can also use gadgets like the HoloSport smart swim goggles, as they can offer info which help you get better!