How can I swim freestyle faster?

Question

I have the stamina to do the Ironman swim with no problems. But i just can't seem to break under the hour for the 2.4 mile swim. What can i do?

Answer 1

Since most IM finishers never break an hour, I wouldn't be that concerned, unless you're a pro trying to win Hawaii. Some of the Pros only pace out at 1:04... You'll need to work on pacing a 1:31 or better in order to break the 1.00:00 mark. May advice to you is to hire a coach. With your details in mind, your goals and your avergae race times a coach will be able to prepare a training plan that'll push you over the egde (if you are able to get there). If you don't break the hour you'll not be alone. If you're a serious triathlete you'll eventually need a coach to help you get better and plan your races anyways so you might as well invest in some services now. Hard work and persistence pays off. I know many many IM finishers who have never broken the hour and never plan to. Some people are not meant to be fast swimmer, bikers or runners. Usually there is a weak leg for everyone so don't be too concerned.

I've been doing tri for 3 seasons now and my 2.4 average is a 1.15.00. I'm not concerned because I enjoy it. I suck at the bike and the run so I figure as long as my swim is respectable I'm happy.

If you're serious, hire a coach. If you're not going to hire a coach or trainer than don't expect to drop much more time. No one's advice will get you through the distance without evaluating your stroke, pacing and sighting abilities.

Good luck!!!

Answer 2

I'm a swimmer and here to help. First start with drills such as poppees. Poppees are 6 kicks on each side and rotating the body. This is important for the swimmer to get as much roll as possible and glide through the water. Another important aspect of swimming is the catch. When the hand enters you want it to be relaxed and fingers slightly apart. Have the hand bent at a 45 degree angle which will also keep elbows high. When pulling you do not want your arms or hands to cross the body line (imagine a line splitting your body in half). If practiced this way, bad habits will form and slow swimming will occur.

To help build up your lungs in training start breathing every 3,5, or 7th stroke. This will build endurance and get you to where you need to be. Also train by challenge sets of seeing how many laps you can do in a half an hour and whether you can beat it the following week. Good Luck.

Answer 3

I'm on a swim team, so your technique is what gets you to move faster. If you do, because I don't know if you do, don't slap the water. Keep your fingers tucked close together and dive your hands in. Also try stealth kicking, meaning when you kick keep your feet under the water and not on top. Um, if you have short strokes don't breath every two stroke but stretch it out to every four. That might help. Hope I helped. I know waterpolo is different from a swimteam, but I've played and that game is hard as hell, keep up the good work.

Answer 4

It's hard to assist without watching you swim, not to mention that you're talking about an open water swim (I think) where a lot more things contribute a quick swim leg than a fast freestyle - water current, ability to drag off of someone's feet, ability to see and follow an efficient course. From a purely faster freestyle perspective, you will want to measure yourself in a pool with a pace clock. The goal is to try to achieve the maximum distance per stroke. This is how you become a faster swimmer. Here's a specific drill you can try: Count the number of strokes it takes to swim one or two laps on a time interval that you can repeat at a moderate (but not too slow) pace. Then try to keep reducing the stroke count while maintaining the same time interval. Some keys that should help with this drill: 1.) Focus on reaching your arm far in front of you with each stroke by rotating your body and extending your shoulder - remember freestyle is swum on your side, not on your stomach; 2.) Always be aware of your elbow position. Many people are familiar with the high elbow of the freestyle over water recovery, but even more important is the elbow positioning under water - remember Janet Evans "windmill" stroke never conformed above the water, but under water, it was awesome. On dry land, hold your arm out in front of you at shoulder height and picture a plane that is defined by the three points: the tip of your middle finger (palm side), your elbow (bottom side), and the middle of your arm pit. This is the plane of water that you will move your body by with each stroke. This is a difficult skill to master and requires a lot of practice and concentration. The trick is to avoid having your elbows "slip" since this often happens when you get tired. "Slipping" is when your elbow breaks this plane and points towards your feet. Although, it feels easier because you can get your arms around faster with less effort on each stroke, you are losing efficiency; 3.) Make sure you finish each stroke with your hand exiting the water passed your swim suit; 4.) Use your kick sparingly. This is particularly important for the long distances you are swimming. A two to four beat kick (per stroke) should be sufficient and should serve to stabilize your body as you rotate from side to side with each stroke. You can power up to an eight to ten beat kick as needed for a quick acceleration to catch up and drag off of someone's feet or to escape someone on yours. Good luck!

Answer 5

If you swim in a lake or outside of a pool for the iron man consider drafting off someone. This will save energy. Don't sprint at the beginning and pace yourself correctly. Also remember that if you minimize drag, you will swim faster. You should be able to do it. I am a competitive swimmer ( not a triathlete)

Answer 6

First remember to pace yourself. For the first 1/5 of it or so, go really slow, then gradually go faster until you get to the point where you're racing as fast as you can go. Try not breathe too much, but don't breathe too little either. Another thing that helps is to do dolphin kicks off the walls (it is legal in the sport) instead of flutter kick.

Answer 7

wow, you seem to be doing an awesome job to me!

(what is the ironman swim?) (I am new to this forum.)

Answer 8

put your head forward and slightly bend your arms for the kicking keep your legs strait and point your toes

Answer 9

try extendin your arm out all the way it helped me