A weak kick sinks your hips, adds drag and makes your arms work twice as hard. A good one keeps you flat, steady and moving forward with less effort, whether you swim freestyle or backstroke. An efficient flutter kick is a small, fast, alternating kick that starts at your hips, keeps your legs long with
Flutter Kick: Swimming Technique, Drills and Common Fixes Read More »
A strong core keeps your hips high, your body long and your stroke connected from fingertips to toes. When your trunk tires, your legs sink, your hips sway and every length costs you more effort. The most useful swimming core workouts pair seven dryland moves (planks, dead bugs, bird dogs, bridges, Pallof presses and hollow
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Cameron McEvoy holds the men’s long-course 50m freestyle world record at 20.88 seconds, and Kate Douglass holds the women’s mark at 23.19 seconds, both set in 2026. In the short-course pool, Jordan Crooks and Gretchen Walsh own the fastest times. You now have four separate records, one for each sex in each pool length. 2026
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Sculling is the small, controlled sweep of your hands and forearms that lets you feel, hold and push against the water without taking a full stroke. Sculling in swimming teaches you to keep steady pressure on your palms and forearms, which gives you a stronger catch and better propulsion in every stroke. You won’t race
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The swimming catch up drill is a freestyle drill where one arm stays stretched out in front while the other arm completes a full pull and recovery, and you only begin the next stroke once the recovering hand taps the waiting hand. That single rule fixes rushed, windmilling arms faster than almost anything else a
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Most swimmers who plateau are not short of fitness. They are short of feedback. Swimming drills break your stroke into small pieces so you can feel one thing at a time, fix it, then put the whole stroke back together. The 12 drills below are grouped by the skill they build: body position, catch, breathing,
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Dryland training is the work you do outside the water to swim faster inside it. It covers strength, power, core control and mobility, and it fills the gaps that laps alone will never close. If your shoulders ache after a hard week, if your legs feel flat off the wall, or if your hips sink
Dryland Training for Swimmers: Essential Exercises Read More »
If you want to swim faster, the pool is only half the equation. Swim strength training bridges the gap between raw fitness and real speed, giving you the power to hold a tighter streamline, drive harder off the wall, and maintain your stroke when fatigue sets in. Whether you are a club swimmer chasing a
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Cross training for swimmers is one of the most effective ways to get faster, more powerful, and more resilient in the water. If you only ever train in the pool, you are leaving significant performance gains on the table. Dryland exercises address the strength deficits, muscle imbalances, and mobility limitations that swimming alone cannot fix.
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