How to Improve Your Swim Stroke for Faster Triathlon Performance

26 October 2025

If you've ever come out of the water at the back of the pack, gasping for air and wondering how the heck you're supposed to hop on a bike and ride for 40K — you're not alone. Swimming is often the most intimidating leg of a triathlon, and for many athletes, it’s the one they dread the most. But here's the good news: swimming faster isn't just about raw strength — it's about technique, efficiency, and mindset.

In this article, we’re going to break down how to improve your swim stroke for faster triathlon performance — and how you can start slicing through the water like a pro (or at least stop feeling like you're dragging an anchor!).

Why Swim Stroke Matters More Than You Think

Let’s be real. You could train your butt off — swimming lap after lap — and still not see major gains in your triathlon swim time. That’s because unlike running or cycling, where fitness plays a huge role, swimming is all about technique.

Think of it like this: swimming with bad form is like trying to run with bricks in your shoes. You’re using way more energy than you need to, and you’re not going anywhere fast. Nail the form, and things get smoother, faster, and a lot more fun.

The Basics of an Efficient Swim Stroke

Before we dive into drills and training tips, let’s get one thing clear: you don’t need to swim like Michael Phelps to improve your triathlon performance. But you do need to understand the basics of an efficient freestyle stroke, which is the go-to in triathlon events.

Here’s what a solid, efficient swim stroke looks like:

1. Streamlined Body Position

Your body should be horizontal in the water with your head looking straight down, not forward. Why? Because lifting your head causes your hips to drop, which increases drag. You want to be a horizontal torpedo, not a sinking boat.

2. High Elbow Catch

Your hand should enter the water in line with your shoulder, extending straight ahead, and then bend at the elbow to "catch" the water. A high elbow catch helps you grab more water and drive yourself forward.

3. Strong Pull Through

Once you’ve "caught" the water, push it back firmly with a straight wrist and high elbow. Imagine pulling yourself past the water, rather than pushing the water behind you.

4. Steady Kick

Your kick should come from the hips, not the knees. Think flutter, not flail. Keep it relaxed and consistent — your legs should complement your stroke, not wear you out before T1.

5. Rhythmic Breathing

Inhale quickly as you turn your head, exhale underwater. Bilateral breathing (alternating sides) is ideal for keeping your stroke balanced, but if you're more comfortable breathing on one side, that's okay — just make sure your form doesn’t suffer.

Common Swim Stroke Mistakes (That Slow You Down)

Now that you know what good form looks like, let’s talk about the stuff that holds swimmers back.

- Overreaching on Hand Entry: Entering too far out causes you to slap the water and waste energy.
- Dropping Elbows: This kills your power during the pull phase.
- Crossing the Centerline: Your hands should stay in-line with your shoulders. If they cross in front, your body twists, causing drag.
- Overkicking: Trying too hard with your legs can leave you gassed before you even leave the water.
- Holding Your Breath: Leads to tension and destroys rhythm. Exhale slowly and consistently underwater.

Sound familiar? Don’t stress — every triathlete has been there. The key is awareness and conscious correction.

Drills to Sharpen Your Swim Stroke

Here comes the fun part — getting better! The best way to improve your stroke is through targeted drills. Here are a few you should 100% add to your next swim session:

1. Catch-Up Drill

Great for improving timing and balance.
- How: Keep one arm extended while the other completes a full stroke. Only start the next stroke once the hands "catch up".
- Why: Helps develop symmetry and control.

2. Fingertip Drag Drill

Perfect for fixing low elbow recovery.
- How: As you recover your arm over the water, drag your fingertips along the surface.
- Why: Encourages a high elbow and smooth recovery.

3. Sculling Drill

Teaches you to feel the water.
- How: With arms extended in front, make small figure-eight motions with your hands.
- Why: Builds awareness of water pressure during the catch phase.

4. One-Arm Drill

Improves balance and body rotation.
- How: Swim freestyle using only one arm (keep the other by your side).
- Why: Helps isolate and correct bad habits.

5. Kick on Side Drill

Kicking while lying on your side, with one arm extended.
- Why: Trains you to stay streamlined and breathe correctly while rotating.

Tip: Don’t try to do all these in one session. Pick 1–2 drills and focus on form over speed.

Boosting Efficiency for Race-Day Gains

Triathlon swimming isn’t just about what happens in the pool — it’s about how you transfer that skill into open water. Let’s look at ways to make your stroke more efficient when it matters most.

1. Train in Open Water

Swimming in a pool is great for technique, but race day is a whole different beast. Waves, currents, and stray limbs — it’s chaos. Get out there and acclimate. Practice sighting and swimming straight.

2. Practice Sighting

Lifting your head to see ahead can throw off your rhythm. Practice sighting every 6–8 strokes to stay on course without losing form.

3. Group Swimming

Train with others to simulate race conditions. Get used to drafting (legally) and navigating crowded water.

4. Wetsuit Familiarity

Wearing a wetsuit for the first time on race day? Not a great idea. Practice in it regularly so you understand how it changes your buoyancy and arm movement.

5. Work on Your Starts

The first few minutes of a triathlon swim are often an all-out frenzy. Train to sprint the first 100–200 meters, then settle into a rhythm.

Strength and Mobility Counts (More Than You Think)

Even though swimming focuses heavily on technique, a little functional strength training can take your performance next level. Here’s why:

- Core Strength helps keep your body straight and streamlined.
- Shoulder Mobility improves range of motion and reduces injury risk.
- Lat and Tricep Strength powers your pull-through and finish.
- Hip Flexor Mobility improves kicking and body rotation.

Incorporate resistance bands, planks, pull-ups, and yoga into your weekly routine. You don’t need to be a bodybuilder — just strong where it counts.

Don't Sleep on Recovery

Swimming may feel easier on your joints than running, but it still takes a toll on your muscles, especially during high-volume training blocks.

- Stretch after every session to maintain flexibility.
- Use a foam roller on your upper back, lats, and shoulders.
- Hydrate and refuel immediately post-swim (yes, even if it's "just" a recovery session).

Remember, recovery time is when the real gains happen.

Mental Tips: Master the Mind Game

If you’re not confident in the water, you’re going to waste energy and panic when things don’t go perfectly. Here’s how to build that inner game:

- Visualization: Picture yourself swimming calmly, efficiently, and confidently before your sessions and races.
- Positive Self-Talk: Remind yourself that you’ve trained for this. You belong here.
- Controlled Breathing: Use breathing exercises (like box breathing) before you swim to stay calm.

You don’t just train the body — you train the brain. Don’t skip it.

How to Track Your Progress

Last but not least, if you’re not tracking your improvement, you’re flying blind.

- Time your intervals and note your pace.
- Film yourself (or have a coach do it) to analyze form changes.
- Use swim watches or apps to monitor stroke rate, efficiency, and distance.

Celebrate small wins. Cut a second off your 100m pace? That’s huge over a 1500m swim.

Final Thoughts

Improving your swim stroke isn’t about grinding harder — it’s about swimming smarter. Focus on technique, train with purpose, and get comfortable being uncomfortable. Add in smart drills, some open water training, and a bit of strength work, and you’ll be amazed at how much faster (and easier) swimming becomes.

Want to crush your next triathlon? Start in the pool — but don’t stop at just doing laps. Make every stroke count.