Swimming is very different when compared to cycling and running. Swimming requires you to not only propel yourself in the water but you have get through it as well. Since water is 880 times thicker than air, swimming faster poses an additional dimension that is often overlooked. The factor is resistance drag. Triathletes acknowledge that drag is a big factor on the bike when they adopt the aero position to get through ‘thin’ air with less resistance. Drag is also a factor on the run when you consider that drafting behind a runner can save the follower as much as 7% effort. Drag forces increase exponentially as speed increase linearly. Energy cost mount very, very quickly for slight increases in speed unless you know how to minimize drag.
How important is the drag factor in the ‘swimming faster’ equation and how do you address resistance drag? Two outstanding swimming coaches have stated the answer quite succinctly. Skip Kenny, men’s head swimming coach at Stanford University addressed the drag issue in an interview with Swimming World magazine. He was asked this question: On what do you focus in your technique work?
“Our major focus in on eliminating resistance. In fact, virtually all technique work has reducing or eliminating resistance as its focus. Basically, there are only two ways to get faster in the water: eliminating resistance or becoming stronger and overpowering resistance. Of the two, eliminating resistance is far easier.”
Terry Laughlin, Head Coach for Total Immersion Swimming has written on resistance drag:
“Water throws huge drag forces against anyone who doesn’t know the tricks of becoming slippery. There is no workout that can overcome drag. Learning to cut that drag by improving your body position could well give you a 20 to 30 percent speed boost in just a day or two.”
Swimming efficiently has two components: propulsion, (kicking, pulling) and drag reduction, (balancing & streaming). Swimming faster is not just about trying to overpower the water. Going faster in not just about grinding out more and harder laps or about using pool tools to get stronger. Moving fast is as much or more about being balanced and streamlined. You can train to reduce drag.
How can a swimmer train to reduce drag? A full discussion on reducing drag is beyond the space limitations of this article. However, the fundamentals are: balance and streamlining.
First, learn balance in the water. Balance is effortless support by the water in a horizontal position. For example many swimmers have some degree of ‘uphill’ position, (head up and hips down). Poor balance is also fighting the sinking feeling by trying to stay up in the water. Balance drills help you feel horizontal balance and support. Insure the head and body are aligned in a horizontal and streamlined position. It is very important to feel what it is like to be supported, aligned and horizontal in the water. Repositioning the body from ‘uphill’ to horizontal and in ‘supported’ position is invaluable in reducing drag. (See balance drill photo)
The next step is to pierce the water. Piercing starts with great balance then extends to streamlining through the water on one side and then on the other side. Aim to cut through the water rather than power through it. Instead of ‘arms that pull and legs that kick, alternate a right side streamlined position with a left side streamlined position. Keep each side long and sleek as possible from finger to toes. A streamlined swimmer travels more distance per stroke.
Taking the breaks off may be the way for you to swim faster!
Noel Olsen is a USA Triathlon Level 1 Coach and a Total Immersion certified swim instructor. Noel can be contacted via email at noelswimbr@yahoo.com.
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