Want to swim more efficiently and faster?

Reduce Drag and Increase Propulsion

Swimming efficiently is about mastering the balance between two elements... reducing resistance/drag in the water and generating powerful forward movement. Swimming faster isn’t just about brute strength, it’s about working with the water, not against it.
The key secrets are reducing drag and increasing propulsion. These principles will help you glide through the water with ease and power. ​
​Swimming faster doesn’t mean you have to work harder... it means swimming smarter!

Reduce Drag: 
Drag is like a handbrake in the water, slowing you down with every stroke. In the ocean, this resistance can be amplified by choppy water or waves. To reduce drag, you need to stay as streamlined as possible.

How to reduce drag:

• Body position: Keep your body flat and straight, just like in the pool. Engage your core to prevent your hips and legs from sinking.
• Look down, not ahead: Avoid lifting your head too high when sighting. Instead, lift just enough to glimpse your landmark, then quickly turn to breath and return to your streamlined position.
• Stay relaxed: Tension creates unnecessary drag and weight. Stay loose and relaxed, especially in your shoulders and neck, you want a relaxed neutral spine.

Why is this important in the ocean:
In open water, reducing drag helps you conserve energy for distance, waves and navigating currents. The less water you “fight,” the smoother your swim will be.

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Increase Propulsion: 
​In the ocean, propulsion isn’t just about speed, it’s also about control. Waves and currents can throw you off balance, so a strong, efficient stroke helps you stay on course while making steady progress.

How to increase propulsion in the ocean:

• Catch the water: Your arms are your engine. Use your hands like paddles to hold the water. Start with a high elbow catch and then pull and push all the way past your hips. 
• Kick with purpose: Ocean swimmers often rely less on kicking to conserve energy. However, a steady flutter kick helps stabilise your body in waves and adds just enough propulsion to keep you moving.
• Timing is everything: Use the waves to your advantage. Time your strokes with the swell and find a rhythm, letting the ocean give you a gentle push forward.

Why it works in the ocean:
A powerful stroke and strong core helps control your movements and cut through waves and currents efficiently. The more control you have, the less the ocean can slow you down.

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Ocean swimming is as much about technique as it is about fitness. By focusing on reducing drag and increasing propulsion, you can move more efficiently through the water, saving energy for navigating waves, rips and currents.
So next time you hit the ocean, think like a dolphin, be long, smooth and powerful. Adjust to the conditions, embrace the waves and swell, work with the water, not against it and enjoy the freedom of open water swimming.

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Do you want to take your ocean swimming to the next level?
Whether you’re preparing for a race, building confidence in the waves or just want to swim faster with less effort, I can help.
At GoodSwim, I specialise in ocean swimming techniques, including stroke correction, wave navigation and open-water confidence. With personalised coaching tailored to your goals and experience, you’ll learn how to work with the ocean and swim smarter, not harder.

Join me in the water and discover your potential!
Reach out today to book your session or learn more about my coaching services.