[hlnx1]

For adult-onset swimmers, technique often limits speed more than fitness. Knowing where to focus first saves a lot of time in the pool.

• Body position: a low hip and leg position increases drag; a long, horizontal body line is often the first priority
• Breathing: rotating to breathe, rather than lifting the head, helps keep the hips up
• Catch: the early phase of the pull, with the forearm and hand pressing back against the water, generates propulsion
• Kick: for triathletes it is mainly for balance and body position, not propulsion

Related: front-pack swimming economy and open water swimming.

What technical change helped your swimming most?

[hlnx1]

Drills that address body position: side-kicking with one arm extended, catch-up freestyle, and kick on the side with rotation to breathe. Short repeats of 25-50 m with full focus are better than long tired lengths.

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