Perfecting Your Swim Stroke: Advanced Tips for Maximizing Efficiency and Speed

Omar Ahmed Elewa
Nov 4, 2024
3 min read

As a seasoned swimmer, you know the basics of each stroke—but there’s always room for refinement. By mastering subtle technique adjustments, you can achieve greater efficiency, conserve energy, and ultimately swim faster. Here are some advanced tips to help you perfect your freestyle, backstroke, breaststroke, and butterfly strokes.

Enhancing your swim strokes can significantly improve your efficiency and speed in the water. Below are advanced tips for each stroke, accompanied by instructional videos to guide your practice.

1. Freestyle: Maximizing Speed and Efficiency

Tip #1: Maintain a High Elbow with Early Vertical Forearm (EVF)

Engage your entire arm in the pull from the start by aiming for an Early Vertical Forearm. Visualize “grabbing” the water with your forearm and hand to activate more powerful muscles for propulsion.

Watch this demonstration:

Tip #2: Fine-Tune Your Breathing Pattern

Bilateral breathing balances muscle development and keeps your stroke aligned. For speed, consider alternating breathing every two and three strokes to stay oxygenated without disrupting rhythm.

Tip #3: Refine Your Kick Timing and Range

Focus on a small-amplitude flutter kick timed to match your strokes. A well-timed kick stabilizes body position, especially during breathing.

For a comprehensive breakdown:

2. Backstroke: Building Power and Balance

Tip #1: Engage in Hip-Driven Rotation

Drive rotation from your hips, not just your shoulders. This full-body movement improves reach, power, and overall balance in the water.

Tip #2: Utilize a Shallow Catch Position

Avoid a deep hand entry; catch the water closer to the surface with a high elbow underwater. This reduces shoulder strain and enhances forward momentum.

Tip #3: Refine Your Flutter Kick for Better Streamlining

Maintain a relaxed but consistent kick originating from your hips. Single-leg kicking drills can strengthen each leg’s endurance and control.

Learn more here:

3. Breaststroke: Timing for Power and Glide

Tip #1: Develop a Powerful In-Sweep with an Angled Catch

Angle your hands slightly downward during the in-sweep to catch more water and create a stronger pull. Accelerate your hands toward your chest to generate more power.

Tip #2: Enhance Your Glide with Core Activation

After each kick, engage your core to extend forward and reduce drag. Practice with pauses to strengthen your core, ensuring each glide is steady and maximized.

Tip #3: Fine-Tune the Kick for Heightened Efficiency

Bring your heels closer to your body before snapping them together in a quick, explosive movement. This reduces drag and transitions you smoothly into the glide phase.

For detailed guidance:

4. Butterfly: Power Through Rhythm and Strength

Tip #1: Perfect the Two-Kick Rhythm for Better Flow

A strong butterfly relies on a well-timed two-kick rhythm. Focus on a larger kick as your arms enter the water and a smaller, propulsive kick as they exit. This dual timing can improve your stroke flow and conserve energy.

Tip #2: Practice a “Relaxed Recovery”

Butterfly requires power, but forcing the recovery phase can lead to fatigue. Instead, allow your arms to follow the momentum of your body as they exit the water. A relaxed recovery phase reduces strain, allowing you to save energy for the pull and kick.

Tip #3: Engage Core for an Undulating Rhythm

Butterfly is all about rhythm and body control. Rather than relying solely on arm strength, practice using your core to create a seamless, wave-like motion from chest to hips. This keeps your body aligned and minimizes drag.

Watch this tutorial:

By incorporating these advanced techniques into your training, you can enhance your swimming efficiency and performance. Remember, consistent practice and attention to detail are key to mastering these skills.