Have you ever wondered why some swimmers glide effortlessly while others thrash about, exhausted but going nowhere? It’s not just about fitness - it’s about how you interact with the water.

Back in October 2023 I published an article titled “the mathematical laws of nature - the principle of least action” and I stand-by the central tenets of the article which simplified means that in nature, a system will always try to solve a task with the least possible energy, the more you swim the more efficient you get at it. A recent discussion with Swim Coach Gunner Eichler and Pro Triathlete Max Frankel made me want to revisit the topics.

Their argument? Most swimmers who learn as adults train the wrong way. The best swimmers are “world-class floaters.” When they say the wrong way, I interpret this to mean that we try to mimic the workouts of the likes of Katie Ledecky or triathlon elites like Josh Amberger when we don’t have the requisite skill to swim those sets. We should be training more like Josh and Katie did when they were 11. I agree with them! The challenge is how do we apply this in practice.

Why Swimming Rewards Skill Over Strength

A world-class runner has a mechanical efficiency of about 20-25%—meaning that only 20-25% of the energy expended contributes to forward motion. The rest is lost to heat, air resistance, and elastic energy dissipation.

Swimming, however, is a different beast. Because water is 830 times denser than air, even the best swimmers have a mechanical efficiency of just 5-9%. The average adult swimmer? Below 3%.

What does this mean? Poor technique magnifies inefficiencies in the water. Unlike running, where raw power can compensate for flaws, swimming demands precision.

Drag Is the Real Enemy

Research shows that reducing drag is four times more effective than increasing propulsion in improving swim speed. The problem? Many athletes focus on pulling harder instead of moving more efficiently.

Key Takeaway:

• 70-80% of resistance in swimming comes from form drag - not a lack of strength or endurance.

• A high head position, poor hand entry, or bad rotation can drastically increase resistance.

• Water punishes inefficiencies - strong but unskilled swimmers will struggle more than weaker but technically proficient swimmers.

What Separates The Best Swimmers?

Elite swimmers don’t overpower the water—they work with it. They optimize:

• Body Position and Balance – Learning to “float” and reduce unnecessary movements.

• Stroke Mechanics – Timing arms and legs with the core for fluid movement.

This is why a less fit but skilled swimmer will outpace a stronger, more conditioned athlete.

Breaking Through the "Glass Ceiling" of Speed

I’ve been consistently hitting my five weekly swim sessions, yet I’m still stuck at 1:30-something per 100m T-Pace. Something isn’t clicking.

Mikael Rosén, Swedish National Open Water Team Coach, outlines the Four Steps to Faster Swimming (Öppet Vatten, p.29-30):

1. Frequency - The best way to be a faster swimmer is to have more swim sessions in your training plan. Until you swim 6 times a week it is the most effective way to improve performance.

2. Flexibility – Make sure your shoulders are not the limiting factor. Two minutes of stretching per day gives results after a year (keep at it).

3. Speed Variation – use different gears. A swimmer should master at least four levels of intensity.

4. Finesse – Improve your technique. Get the arms and legs timed with the help of the core. 

I already swim five times a week, I have good flexibility, and I train with varied intensity. That mainly leaves finesse—a vague but crucial component.

Becoming a “World-Class Floater”

Mastering propulsion is not about power but precision:

• Hand tone, forearm and hand position, upper arm angle, and core engagement that drive the body over the hand/forearm determine how well you move through water.

• Many swimmers mindlessly rack up meters instead of training with intention.

One simple adaptation:

• Shorten your reps. If you can only maintain top form for 25m or 50m, stop forcing longer sets with poor technique. Quality over quantity.

I've completed a couple of Ultraswim 33.3km events and will tackle my third in Greece this September. The total distance is spread over multiple stages across three and a half days, day 3 is always a 10km continuous swim. It comes to a total of about 10 hours of swimming for me. The breakdown looks like this:

• Day 1: 2 × 90-minute swims

• Day 2: 2 × 90-minute swims

• Day 3: 1 × 180-minute swim

• Day 4: 1 × 60-minute swim

It doesn't seem too daunting when you break it down this way. The event is branded as an "Epic Adventure Swim Race." If you're in it purely for the adventure and aren’t concerned about swim speed, my advice is simple: just swim the sessions you enjoy for training.

However, for those focused on pace and racing, how should you best prepare? Event message boards tend to emphasize big sessions - 400m intervals or long continuous open-water swims - but I’d argue that most swimmers would benefit more from shorter intervals with a focus on technique.

While front-pack swimmers might need long swims to fine-tune their pacing and race strategies, for mid- and back- pack swimmers, these sessions are often overrated. Instead of spending valuable pool time grinding out endless meters, we’d see greater improvements by prioritizing form-focused, high-quality swims and getting their general endurance adaptations from cross-training. Activities like cycling, rowing, and strength work can build aerobic capacity and muscular endurance without excessive swim mileage. That way, pool time becomes more intentional, reinforcing good technique rather than simply accumulating distance.

For example, in my 4,000m swim this morning, my main set consisted of 40 × 50m repeats on short rest, alternating between easy and hard efforts. The goal? Maintain body awareness and technique during the easier reps, then hold that form when pushing harder:

• 16 × (50m freestyle, every 4th hard)

• 12 × (50m freestyle, every 3rd hard)

• 8 × (50m freestyle, every 2nd hard)

• 4 × (50m freestyle, all hard)

This type of structured interval work helps build endurance while reinforcing proper technique under fatigue - key for a multi-stage swim event like this.

Training with Purpose: Are You Just Logging Laps?

Water is 830 times denser than air. Moving through it efficiently requires absolute focus. Every session is an opportunity for development - or a chance to reinforce bad habits. Are you truly present when you swim?

Final Thoughts: The Formula for Speed

There are only two ways to swim faster:

1. Take fewer strokes per length (improve efficiency).

2. Turn over strokes more quickly (increase stroke rate).

Number of strokes × Stroke rate = Speed

Most swimmers focus only on meters completed. Instead, prioritize:

• Body awareness – Feel the water. Notice pressure points on your skin.

• Stroke efficiency – Reduce wasted motion.

• Stroke rate – Increase tempo without sacrificing form.

The real key? Swim with purpose. The next time you hit the pool, don’t just chase distance - chase awareness.

Summary of Key Takeaways

• Many swimmers train the wrong way, technique trumps power.

• Water punishes inefficiency more than any other sport.

• Drag is the biggest limiter, not fitness.

• Focus on balance, posture, and movement precision.

• Swim shorter, high-quality reps to refine technique.

• Every session is an opportunity to improve skill, not just log meters.

The question isn’t whether you’re working hard. It’s whether you’re working smart. Are you just swimming... or are you finding your flow?