Competitive Swimming Secrets: Maximizing Freestyle Speed

My name is Oliver, and today I’m going to talk about something I am very passionate about: swimming, but more specifically, how to swim faster. If you swim competitively or just enjoy the sport, understanding the science and strategies behind speed can transform your performance.

Swimming fast isn’t just about physical strength. It’s about improving small details that, combined, create a powerful result. There are four strokes in swimming: freestyle, butterfly, backstroke, and breaststroke. Today we are going to focus on freestyle and we’ll explain four key elements in swimming: the start, the underwater phase, the turns, and the technique.

The Four Pillars of Freestyle Performance

1. The Start: Gaining the Initial Edge

The start is your first chance to gain an advantage. A strong, explosive launch off the blocks can give you a huge advantage on the first meters of the race. But it’s not just about jumping far; it’s about entering the water with precision. A well-executed start combines explosive power and precision. For example, a clean streamlined entry reduces drag and helps you maintain speed.

In sprint events, the start can account for a significant portion of your total time. A delay of even 0.2 seconds can mean the difference between first and third place. Swimmers train to improve reaction time, body angle, and entry technique. The faster and cleaner the start, the better your chances of staying ahead. In short races like the 50-meter freestyle, the start can make or break your result because even a tenth of a second matters.

2. The Turns: Underrated Speed Boosters

Now let’s talk about turns, one of the most underrated but powerful parts of a swim race. Turns are not just transitions between laps; they’re opportunities to gain speed, recover rhythm, and reset your body position. A well-executed turn can save up to half a second or more, especially in short-course races where you turn frequently.

The key is to approach the wall with momentum, rotate quickly, and push off in a great streamlined position.

3. The Underwater Phase (The Fifth Stroke)

The underwater phase is often called the ‘fifth stroke’ in swimming. After the start and each turn, swimmers are allowed to stay underwater for up to 15 meters. This is where you must execute dolphin kicks. This phase is crucial because it’s often faster than swimming on the surface.

Why Dolphin Kicks Are Faster

You might ask yourself, Why is this phase so effective? Because underwater movement significantly reduces resistance; there is no splashing and no breathing interruptions.

Timing and Efficiency Underwater

But it’s not just about staying underwater longer. It’s about timing. If you stay underwater too long, you lose oxygen and rhythm. If you surface too early, you miss the speed boost. Mastering this phase requires core strength, ankle flexibility, and perfect timing. That’s why mastering this phase is so important—it’s a hidden weapon in every race.

4. Technique: The Foundation of Efficiency

Technique is the foundation of speed. It’s what allows swimmers to move efficiently through the water, using less energy and gaining more distance per stroke.

Every stroke has its own mechanics, but the goal is always the same: reduce drag, increase propulsion, and stay efficient.

Key Freestyle Technique Elements

For example, in freestyle:

• A low head position keeps your body aligned.
• High elbows during the pull maximize power.
• A steady kick maintains your rhythm and balance.

Good technique also prevents injury. It allows you to swim longer, faster, and with less effort. Swimmers like Szabó or Carter don’t just swim fast—they swim smart. Their movements are clean, economical, and consistent.

Summary: Combining Elements for Maximum Speed

To sum up: swimming faster is a combination of explosive starts, powerful underwater movement, precise turns, and refined technique. Each element plays a role—and together, they create speed.