What does that mean, exactly? To many coaches, swimming efficiently is analogous to distance per stroke. But that is not quite right. Swimming efficiency is really more appropriately defined by the body’s speed in the water versus the energy expended to reach that speed. Here are some examples of what I mean.

In the 200 meter freestyle, former world record holder Pieter Van den Hoogenband would take 38 or 39 strokes per 50 meters, while Ian Thorpe or Michael Phelps would take around 34 strokes per 50 meters. Obviously, Thorpe and Phelps are getting greater distance per stroke, but are they also more efficient?

In the 50 meter freestyle, world record holder Cesar Cielo would take about 34 strokes while former world record holder, Eamon Sullivan would take about 38 strokes for the same distance. Same question.

When we examine efficiency more closely, we see that it really boils down to the same three physical properties that govern all of our swimming techniques, laws of drag, motion and inertia. At The Race Club, we refer often to these three fundamentals. Ultimately, our swimming speed is determined not just by technique, but by fitness, power, mental toughness, fatigue, among other things, so we cannot say that efficiency is based on technique alone. But if we assume that we have a given level of fitness, power, mental toughness, etc at any moment in time, our technique then really becomes the key factor in determining our efficiency.

We often see, particularly in women, a significant change in body shape as the swimmer ages. In some cases, in spite of significant gains in strength (power), race times don’t improve significantly. Most likely, it is the increase in drag caused by the larger frame that results in the speed not increasing. Sometimes the change in body shape necessitates a change in technique or event focus. We often see swimmers scale down their events with age to shorter races. This may have more to do with increased drag than it does with changing workout ethics.

Put into the simplest terms, in order to become more efficient swimmers, we must reduce drag as much as possible; not just off of starts and turns, but through every stroke cycle. We must learn to use our bodies in order to maximize the propulsive forces we can generate with each stroke for whatever level of power we have. Finally, we must be able to sustain as close to a constant speed as possible.

In the above examples, it is likely that Thorpe and Phelps would rely on a stronger kick in order to try to sustain their body speed, while Sullivan and Van den Hoogenband would rely more on a higher stroke rate.

There are different ways to achieve greater efficiency in swimming. It is not just about distance per stroke. Part of our job at the Race Club Camp is to figure out what techniques will allow you to maximize your swimming efficiency for a given event at this particular stage of your life. We look forward to seeing you down here soon!

Yours in Swimming,

Gary Sr.