How to get Faster at Swimming
Whether you are training for your first triathlon, chasing a personal best at a club carnival or simply trying to make your laps feel less like a battle, getting faster at swimming comes down to the same fundamentals. And unlike most sports, swimming speed is far more about technique and smart training than raw fitness alone.
This guide breaks down exactly how to get faster at swimming, from stroke mechanics and training principles to the gear that will accelerate your progress in the water.
Why Most Swimmers Stop Improving
The most common reason swimmers plateau is deceptively simple: they keep training the same way and expecting different results. More laps at the same pace, the same drills, the same sets. The body adapts quickly and without progressive overload and deliberate technical work, improvement stalls.
Getting faster requires three things working together:
- Technical refinement: improving how efficiently you move through the water
- Structured training: building fitness with purpose and progression
- Smart equipment: tools that isolate weaknesses and build strength in the right places
The Fundamentals of Swimming Faster
1. Fix Your Body Position First
Drag is the enemy of speed in water. A swimmer with poor body position, hips sinking, head too high, legs kicking at an angle - is fighting the water rather than moving through it. Before working on stroke rate or power, every swimmer should focus on achieving a flat, streamlined position.
The FINIS Alignment Kickboard is one of the most effective tools for improving body position, sitting just below the waterline to encourage a flat body line and reduce the shoulder strain associated with traditional kickboards.
2. Develop an Early Vertical Forearm
The early vertical forearm (commonly referred to as EVF) is one of the most impactful technical changes any swimmer can make. When the forearm drops into a vertical position early in the catch phase, the entire forearm from fingertips to elbow becomes a propulsive surface rather than just the hand alone.
The FINIS Forearm Fulcrums are specifically designed to build this muscle memory, training the hand, wrist and forearm into the correct position through repetition until it becomes automatic.
3. Control Your Stroke Rate
Many swimmers either stroke too fast, sacrificing technique for tempo, or too slow, losing momentum between strokes. Finding and training at your optimal stroke rate is one of the fastest ways to improve swimming speed. The FINIS Tempo Trainer Pro guides stroke rate with precision, helping swimmers find their optimal pace and train at race-specific tempos consistently.
4. Isolate Your Weaknesses with Targeted Training
Smart swimmers train their weaknesses, not just their strengths. Key tools for targeted improvement include fins for developing ankle flexibility and kick technique, paddles for building pulling strength and reinforcing hand position, a centre-mount snorkel for removing breathing mechanics so you can focus entirely on stroke technique, and pull buoys for isolating the upper body.
5. Train Smarter, Not Just Harder
Volume without structure is one of the most common training mistakes in swimming. A simple weekly structure for improvement includes one technique-focused session with drills and equipment work, one threshold session at a challenging but maintainable pace, one speed session with short fast efforts and adequate rest, and one longer aerobic session.
How Long Does It Take to Get Faster at Swimming?
With consistent, structured training most swimmers see measurable improvement within four to eight weeks. Technical changes take longer to embed, typically eight to twelve weeks of deliberate practice before a new movement pattern becomes automatic. The key is patience, consistency and a willingness to slow down in training to go faster in competition.
Final Thoughts
Getting faster at swimming is a process, and every swimmer who has ever dropped time has done it the same way; technical refinement, structured training, targeted equipment and consistent recovery. There are no shortcuts, but there are smarter paths.
Frequently Asked Questions
How can I swim faster without getting more tired?
The most effective way to swim faster without increasing fatigue is to reduce drag and improve technique. A more efficient stroke means less energy spent fighting the water and more energy directed into forward propulsion. Tools like the FINIS centre-mount snorkel, Forearm Fulcrums and Alignment Kickboard are specifically designed to help swimmers improve efficiency without simply training harder.
How many times a week should I swim to improve?
For most recreational and competitive swimmers, three to four sessions per week is the sweet spot for improvement. Quality and structure matter more than volume, three well designed sessions will outperform five unstructured ones.
Does swim training gear actually help you improve?
Yes, when used with intention and as part of a structured program, swim training gear can significantly accelerate improvement. Equipment like paddles, fins, snorkels and tempo trainers isolate specific aspects of technique and fitness that are difficult to target through swimming alone.