How Can I Swim More Efficiently?

Swimming faster and more efficiently doesn’t require endless drills or gadgets. The biggest gains come from focusing on two key factors:

• Stroke rate – how many strokes you take per minute

• Stroke length – how far you travel with each stroke

Improve one without losing the other, and you’ll swim faster.

Stroke Rate: How Fast You Turn Over

Most age-group triathletes swim at around 50–60 strokes per minute (spm).

• Increasing stroke rate (while maintaining stroke length) leads to more speed

• Stroke rate is largely influenced by swim fitness

• The fitter you are, the faster and more powerfully you can move your arms

How to Improve Stroke Rate

• Swim regularly and progressively, just like bike or run training

• Build consistency rather than relying on occasional hard sessions

How to Measure Stroke Rate

• Swim at race pace for 15 or 30 seconds

• Count your strokes and multiply:

  • 15 seconds × 4

  • 30 seconds × 2

• Repeat a few times and take the average

You can also use devices such as:

• Garmin, Polar, or Suunto watches

• Finis Tempo Trainer Pro

Stroke Length: How Efficient Your Stroke Is

Stroke length is mainly determined by technique.

• A better technique helps you “hold” the water and move forward efficiently

• A coach can help spot and correct inefficiencies

• If coaching isn’t available:

  • Use technique videos

  • Film yourself swimming to review your stroke

Regular swimming also improves your feel for the water, helping you self-correct over time.

Where Should You Start?

Ask yourself:

• Do I need to improve technique, fitness, or both?

For most swimmers, progress comes from a blend of the two.

• Use drill sets to target specific technique improvements

• Developing good technique early will pay off long-term

Group Swimming: A Smart Option

Joining a Masters or Triathlon club offers:

• Structured, coached sessions

• Technique feedback

• Motivation and accountability

• Social benefits that help you stay consistent

You can swap a planned workout for a similar-purpose group session.

Be Prepared for Your Swim Sessions

Getting to and from the pool often takes as long as the swim itself. These tips help save time:

1. Have a Dedicated Swim Bag

Keep a bag packed with:

• Goggles (plus a spare pair)

• Swim hat

• Towel

• Swimwear

• Toiletries

• Pool toys and floats

• Locker coins or gym pass

2. Fuel Properly

• Eat a light snack before morning swims

• Refuel within 30 minutes post-swim

• Recovery bars and fruit are quick, easy options

3. Take Your Workout Poolside

• Print your workout and use a plastic sleeve

• This keeps you focused and avoids guessing mid-session

Use Simple Technique Cues

Focus on one or two cues at a time, such as:

• Keep your head stable

• Maintain parallel legs

• Finish each stroke fully

Once these improve, move on to the next focus area.

Swimming efficiency takes patience and consistency, but with regular practice and clear focus, the rewards will follow.

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