How to Reduce Drag in Swimming for Faster Times

Photo of author

Swimming is a sport that requires a combination of strength, technique, and efficiency in order to achieve optimal performance. One crucial factor that often goes overlooked is the importance of reducing drag in the water. Drag is the resistance that a swimmer experiences as they move through the water, and it can significantly impact their speed and overall performance. In this article, we will explore the various techniques, strategies, and equipment that can be used to minimize drag and improve swimming performance.

swimmer moving through the water with minimal drag

Techniques to Minimize Drag and Improve Performance

When it comes to reducing drag in swimming, proper technique plays a crucial role. Here are some techniques that can be employed to minimize drag and enhance performance:

  1. Body Position: Maintaining a streamlined body position is essential for reducing drag. Swimmers should strive to keep their bodies horizontal and their hips high in the water. This allows the water to flow smoothly over the body, minimizing resistance.
  2. Head Position: Keeping the head in a neutral position is important for maintaining a streamlined body position. Swimmers should avoid lifting their heads too high, as this can disrupt the flow of water and increase drag.
  3. Arm and Hand Placement: Proper arm and hand placement can also contribute to reducing drag. Swimmers should focus on extending their arms fully during the underwater pull phase and keeping their hands relaxed and streamlined.
  4. Kicking Technique: The kick is another crucial aspect of swimming technique that can impact drag. An efficient kick should be performed with a small, quick motion, aimed at propelling the body forward without creating excessive drag.

Streamlining Your Body Position for Faster Swimming

Achieving a streamlined body position is one of the key elements in reducing drag and improving swimming performance. Here are some tips to help you streamline your body position in the water:

  1. Head Position: Keep your head in line with your body, looking down at the bottom of the pool. Avoid lifting your head too high, as this can disrupt the flow of water and increase resistance.
  2. Shoulder Position: Roll your shoulders slightly to one side during each stroke to allow for a more efficient and streamlined body position. Avoid excessive shoulder movement, as it can create unnecessary drag.
  3. Hips and Legs: Keep your hips high in the water to reduce drag. Engage your core muscles to maintain a horizontal body position, and ensure that your legs are streamlined and close together.
  4. Body Alignment: Maintain a straight and elongated body position from head to toe. Avoid arching your back or allowing your hips to sink, as this can increase drag.

Equipment and Gear to Enhance Hydrodynamics in Swimming

In addition to proper technique, certain equipment and gear can also help enhance hydrodynamics in swimming. Here are some examples:

  1. Swim Caps: Swim caps are not only used to keep hair out of the face but also to reduce drag. They create a smooth surface on the head, allowing water to flow more efficiently.
  2. Goggles: Goggles are essential for clear vision underwater, but they can also contribute to reducing drag. Choosing goggles with a streamlined design and a snug fit can help minimize resistance.
  3. Swimwear: Choosing the right swimwear can make a significant difference in reducing drag. Look for swimsuits that are designed for competitive swimming, with materials that are lightweight and hydrodynamic.
  4. Fins: Swimming fins can help improve technique and enhance propulsion, ultimately reducing drag. They provide added resistance during training, allowing swimmers to develop stronger leg muscles.

Training Strategies to Reduce Drag and Swim Faster

In addition to technique and equipment, specific training strategies can help swimmers reduce drag and swim faster. Here are some examples:

  1. Underwater Streamline Practice: Devote time during each training session to practicing underwater streamlines. Focus on maintaining a streamlined body position and minimizing resistance.
  2. Resistance Training: Incorporate resistance training exercises into your training routine. This can include using drag suits, resistance bands, or swimming with hand paddles to increase muscle strength and improve power in the water.
  3. Interval Training: Incorporate interval training into your swim workouts to improve speed and endurance. By swimming at high intensity for short intervals, followed by rest or active recovery, you can train your body to swim faster and more efficiently.
  4. Video Analysis: Utilize video analysis to identify areas for improvement in your technique. Recording your swim sessions and reviewing the footage with a coach or experienced swimmer can help pinpoint areas where drag can be minimized.


Q: How does reducing drag improve swimming performance?

Reducing drag allows swimmers to move through the water more efficiently, requiring less effort and energy expenditure. This can result in improved speed and overall performance.

Q: Can wearing a swim cap really reduce drag?

Yes, wearing a swim cap can help reduce drag by creating a smoother surface on the head, allowing water to flow more efficiently. However, the impact may vary depending on the individual swimmer and their technique.

Q: Are there specific swimwear brands that are more hydrodynamic?

There are several swimwear brands that specialize in producing hydrodynamic swimsuits for competitive swimming. Some popular brands include Speedo, Arena, and TYR.

Q: How often should I practice underwater streamlines?

It is recommended to incorporate underwater streamline practice into every swim session. Devoting time to perfecting this technique can significantly reduce drag and improve overall performance.

Q: Can resistance training exercises really help reduce drag?

Yes, resistance training exercises can help improve muscle strength and power in the water, ultimately reducing drag. Incorporating exercises such as swimming with hand paddles or using resistance bands can be beneficial.

Q: How can video analysis help in reducing drag?

Video analysis allows swimmers to visually identify areas for improvement in their technique. By reviewing the footage with a coach or experienced swimmer, specific adjustments can be made to minimize drag and enhance performance.

Q: Is reducing drag more important for competitive swimmers or recreational swimmers?

Reducing drag is important for both competitive and recreational swimmers. While competitive swimmers may focus more on fine-tuning their technique and utilizing specialized equipment, recreational swimmers can still benefit from minimizing drag to enhance their overall swimming experience.