Streamline Your Swimming for Greater Efficiency
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If you have watched the Olympics or any competitive swimming race, you may have noticed that competitive swimmers push off of every wall in what is called a "streamline position." This position creates the least amount of resistance in the water which is ideal for efficiency. For kids, swim coaches call it “rocketship” because it has similar characteristics: long and pointy in the front and slightly wider in the back.
However, streamline position is not just for elite level swimmers. It is fundamental to every stroke we swim, no matter at what level. This includes the fastest and most popular stroke swum by CrossFitters, triathletes, and the general public—freestyle.
Streamline may not be the only technique that helps us recreate a narrow position but it is certainly one of the most important. If you are unable to streamline then achieving a narrow freestyle becomes impossible. Essentially, when we swim freestyle we want to focus on lengthening our body and being as narrow as possible.
How to StreamlineBelow are the main points I like my swimmers to focus on in order to achieve a tight streamline:
Streamline to Your Best AbilityBesides lack of knowledge or laziness in the pool, many people fail to streamline while swimming because of a lack of mobility. If this is you, I suggest practicing the streamline position off of every wall until (and after) it becomes comfortable. Additionally, try to incorporate streamline kicking sets into your workouts either on your stomach (preferably with a snorkel so you don’t have to rotate to breathe) or on your back. The more you do it, the easier it will get.
Of course, if you’re really struggling or not able to get in the pool frequently enough to practice the position, I would recommend working on thoracic extension drills and you should consider improving your mobility through the shoulders.
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November 2020
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