To swim faster freestyle, you need to reduce drag, create more effective propulsion and hold technique as effort rises. Simply moving the arms faster often increases fatigue without producing equivalent speed. The fastest improvements usually come from better body position, a more connected catch, controlled rotation and workouts that separate technique, endurance and speed.
Start by improving streamline and breathing, then develop a catch that holds water without slipping. Swim two to four times per week, include short technique repeats while fresh, and use one pace-focused set such as 12 × 100 m with consistent rest. Track pace together with stroke count and repeat consistency.
The three ways to swim faster
Reduce resistance
Improve alignment, keep the head stable and limit unnecessary side-to-side movement.
Increase propulsion
Use the hand and forearm to hold water and direct force backward.
Improve timing
Connect the catch, rotation, recovery and kick into one coordinated stroke.
Most swimmers need all three, but the biggest limitation differs. A powerful athlete with low hips may gain more from alignment than strength. A streamlined swimmer whose hand slips through the catch may need better propulsion.
How to measure swimming speed
Use repeatable pool sets rather than one all-out length. Record four metrics:
| Metric | What it tells you | Example |
|---|---|---|
| Pace per 100 | Overall speed at a given effort | 1:50 per 100 m |
| Stroke count | Distance travelled per stroke and alignment | 20 strokes per 25 m |
| Stroke rate | How quickly strokes are taken | 60 strokes per minute |
| Repeat spread | Ability to sustain pace | All 100s within 3 seconds |
A faster 100 with dramatically more strokes may be appropriate during a sprint, but it can also indicate reduced efficiency. Use the swim pace chart to compare pace across distances.
1. Improve body position
Water resistance rises quickly when the body presents a larger frontal area. Keep the head neutral, look down and slightly forward, and let the water support the crown of the head. A gentle pressure through the upper chest can help the hips rise, but avoid forcing the chin into the chest.
- Head remains stable except when rotating to breathe.
- Hips and heels stay near the surface without excessive kicking.
- The body rotates as one unit rather than bending at the waist.
- Hands enter in front of the shoulders, not across the centre line.
If your legs sink, read Why Do My Legs Sink When I Swim? for targeted corrections.
2. Make breathing smaller and earlier
Holding the breath increases tension and creates a rushed exchange when the mouth reaches air. Exhale steadily under water, rotate with the torso and keep one goggle close to the surface. Return the face before the recovering hand passes the head.
Use the pattern that supplies enough oxygen. Practise breathing to both sides for adaptability, but a consistent two-stroke pattern may be faster and calmer during hard or long swimming.
3. Build a stronger catch
The catch begins after entry and extension. Tip the fingertips downward while the elbow remains relatively high, then use the hand and forearm as one surface. Direct pressure backward. Pressing down lifts the front of the body temporarily but produces less forward movement.
Shoulder mobility and anatomy vary. A useful catch feels connected and pain-free. Seek coaching or clinical assessment if a high-elbow cue causes shoulder pain or pinching.
4. Connect rotation to the pull
Rotation lets the trunk support the stroke and creates space for recovery. Rotate through the torso and hips rather than rolling the shoulders independently. Excessive rotation increases the path the body travels; too little can shorten the stroke and overload the shoulder.
5. Use a kick you can sustain
Distance swimmers and triathletes generally use the kick for alignment, rhythm and selective propulsion rather than constant maximum force. Kick from the hips with relaxed knees and compact amplitude. Ankles should remain loose. A large bicycle-style kick increases drag and oxygen cost.
Two-beat kick
One downbeat per arm stroke. Economical for many distance swimmers and open-water athletes.
Six-beat kick
Three downbeats per arm stroke. Provides more propulsion and stability but requires more energy.
6. Find the right stroke rate
A low stroke rate with pauses can feel efficient but lose momentum, especially in open water. A very high rate may shorten the catch. Increase stroke rate only when the hand continues to hold water and alignment remains stable.
Use short 25 m repeats to test slightly faster rhythm. Keep stroke count and perceived effort. The best rate produces faster pace without a disproportionate increase in strokes or fatigue.
Six drills that can improve freestyle speed
| Drill | Focus | How to use it |
|---|---|---|
| Side kick | Alignment and rotation | 6 × 25 m with fins, switch sides each length |
| Six-kick switch | Rotation timing | Six kicks on side, one stroke, rotate |
| Front scull | Feel for water | 4–6 × 25 m, small hand movements |
| Dog paddle | Early catch | Keep arms under water and recover forward |
| Fist drill | Forearm pressure | 25 m fists + 25 m normal swimming |
| Single-arm | Catch and breathing timing | One arm at side or extended, alternate sides |
Follow every drill length with normal freestyle and carry one sensation into the full stroke. Perfect drill execution that never changes regular swimming has limited value.
Three workouts to swim faster
Efficiency first
- 300 m easy
- 8 × 25 m drill
- 8 × 50 m as 25 drill + 25 swim
- 4 × 100 m easy with low stroke count
- 100 m easy
Consistent 100s
- 400 m warm-up
- 6 × 50 m build
- 12 × 100 m strong and even, 15–25 sec rest
- 100 m easy
Short quality
- 400 m warm-up
- 8 × 25 m drill
- 3 sets: 6 × 25 m fast / 25 m easy
- 200 m easy between sets
- 100 m cool-down
A simple weekly structure
| Frequency | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 2 swims | Technique + endurance | Threshold/pace | — | — |
| 3 swims | Technique | Threshold | Endurance + short speed | — |
| 4 swims | Technique | Threshold | Easy endurance | Speed/race-specific |
Frequency helps preserve feel for the water. Three 45-minute swims can be more useful than one very long session when total weekly distance is similar.
Does strength training make you swim faster?
Strength can support force production and shoulder robustness, but it does not replace technical work. Use pulling, pressing and trunk exercises with balanced volume: rows, pull-downs or pull-ups, push-ups, overhead work when pain-free, external rotation and anti-rotation core exercises. Dryland work should not leave the shoulders too fatigued for quality swimming.
How to swim faster in open water
- Practise sighting with minimal head lift.
- Draft behind or beside a swimmer of similar speed when rules allow.
- Use a slightly faster stroke rate in chop rather than overextending.
- Begin below red-line effort and settle breathing before accelerating.
- Swim straight; extra distance can erase pool-speed gains.
Review the Open Water Swimming Guide before moving pool workouts outdoors.
What to do when swimming speed plateaus
-
Film the stroke
Underwater and side views can reveal crossing, dropped elbows, head lift or kick drag that pace data cannot explain.
-
Change the stimulus
Add a focused speed set if all training is easy, or increase aerobic consistency if every session is hard.
-
Review repeat quality
Large pace fade may reflect poor pacing, insufficient endurance or rests that are too short for the goal.
-
Seek feedback
A qualified coach can prioritize the one change most likely to improve speed.
Common mistakes when trying to swim faster
Spinning the arms
Higher turnover without a connected catch can move less water and increase fatigue.
Holding the breath
Carbon-dioxide buildup creates panic and unnecessary tension.
Only swimming continuously
Intervals allow targeted pace, rest and technique feedback.
Only doing drills
Drills need full-stroke integration and progressive swimming fitness.
Ignoring stroke count
Pace alone can hide an unsustainable loss of efficiency.
Testing every session
Frequent time trials create fatigue and reduce the consistency needed for improvement.
Frequently asked questions
How can I swim faster without getting tired?
Reduce drag, exhale continuously and improve the catch before increasing stroke rate. Build endurance through consistent repeats at controlled effort.
Should I pull harder?
More force helps only when directed backward with a stable hand and forearm. Pulling harder with a slipping catch wastes energy.
How many times a week should I swim to improve?
Two sessions can produce progress, while three or four often improve feel for the water more quickly if recovery and schedule permit.
What is a good freestyle pace?
It depends on distance, experience and conditions. Compare repeat consistency and progress against your own previous pace rather than one universal benchmark.
Do paddles make you faster?
Paddles can develop awareness and strength, but oversized paddles or poor catch mechanics can increase shoulder stress. Use small paddles conservatively.
Final verdict
Faster freestyle is created by efficiency and fitness working together. Improve alignment and breathing first, establish a catch that holds water, then raise stroke rate and training intensity without losing those foundations. Track consistent repeats rather than chasing one fast length.
Technique principles were informed by the comprehensive U.S. Masters Swimming Freestyle Guide, including its sections on body position and rotation. Drill progression is supported by Learn to Swim Freestyle With This Drill Progression. Inline image by Ioannis Dimou via Pexels.
