icon-account icon-glass

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

How To Swim Like A Pro: Tips For Swimming Faster

22nd September 2021

22nd September 2021

By Shivraj Bassi

Who doesn't love to swim? Splashing about in the sea or in a pool is relaxing, rejuvenating, and of course, very good for you. But are you using a good enough swimming technique for it to viably improve your fitness levels? If not, you should be. You should also be implementing The Energy Booster into your daily routine for an extra energy boost, FYI. 

Research suggests that 98% of recreational swimmers don’t make gains in aerobic fitness despite swimming regularly, so improving your swimming stamina is key in improving here.

Looking for tips for swimming faster, include your stamina and reduce that race time? Here are some ways to improve your swimming technique so much you'll be cutting through the water like a dolphin in no time at all. 

  • Adjust your body position

First and foremost: your body should be always parallel with the surface of the water. Fixing your body position to make yourself more streamline is one of the key ways to improve your swimming stamina.

Keep your body flat from head to toe by strongly engaging core. Keeping your head down makes you more streamlined, which also helps you to go faster.

As you swim, your body should rotate lengthways (i.e. rolling from side to side). This help you to extend your reach and engages your back muscles to power your stroke. Rolling your body will also help you to turn your head to breath and lift your recovering arm out of the water ready for the next stroke.

  • Think about your distance

Try to travel as far as you can with each stroke. By making longer strokes, you’ll need to take fewer strokes per length, and therefore save energy overall. To improve your stroke, make each part of your stroke more efficient by pulling harder and taking your time.

Don’t try and kick faster as the legs only provide 20% of propulsion in front crawl, and are really only there for balance. A good way to assess your stroke progress is by counting your stroke rate, or the number of strokes per length. 

  • Think about the mechanics

The best swimmers can 'hold' more water and so push their bodies further forwards with each stroke. To improve your hold, move your hand with your fingertips down from the front of your stroke to the back.

Do this slow to fast.

A great analogy for this action is rolling your hand over a beach ball and then flinging it behind you. Keep your hand close to your body as you pull back to increase your streamlining. Turn your legs into fins by kicking from the hips, keeping your legs taut but ankles floppy to get up to maximum swim speed.

  • Perfect your breathing

Your swimming breathing technique is just as important as your physical technique and body positioning. The way you breathe affects your energy levels, stamina and of course, overall swim time: so it's important to adapt your breathing technique in terms of stroke type, distance swimming and ability. 

Some swimmers choose to breathe every second stroke, every third or every fourth, but a great rule of thumb when it comes to improving your swimming stamina is to find a rhythm that suits you. One breath every stroke is a great technique when it comes to how to swim faster.

  • Don't forget about timing

Timing is crucial. Aim for your hand to enter the water just as the other begins to pull the water back. Breathe while your arm is recovering, and put your head back underwater before your hand enters for the next stroke.

Do not keep your head out of the water too long. Instead, aim to breathe in while your head is out of the water, and breathe out when your head is underwater. To boost buoyancy, breath out slowly rather than forcibly.

  • Make it a habit 

To make real progress you need to swim as often as you can. Aim to do four sessions per week, even if it is just for half an hour. Swimming tools like floats, hand paddles and flippers can all help you to improve your stroke by allowing you to work on different aspects, whilst keeping your swim interesting and varied.


For any avid swimmers out there, you’ll know just how much energy a swim session expends and how much you sweat during it. To help make the most of your swim, check out The Energy Booster for a pre-swimming energy boost and The Fit Protein for a great way to replenish and nourish your body after you swim. 

Product Spotlight

Other Insights

Is Pre Workout Necessary? Here's Everything You Need To Know
4 Ingredients To Avoid In Supplements To Maximise Your Results
Looking to maximise your results when it comes to those all-important fitness goals? Wanting to make sure the products you're using are safe? Of course you are. When choosing the ideal fitness supplementation, it can be pretty overwhelming. Not only are you choosing the correct supplementation for your fitness goa, but you’re then navigating which ingredients to avoid in protein powder, and any other supplementation you may be taking. It can be a minefield. Don’t let this put you off, though. Don’t ignore the ingredients on your products. If anything, take extra care when reading them. They’re more important than you may have even already thought. When it comes to the top ingredients to avoid in supplements, you’re looking for a few key things. And we’re going to break them down for you. From added sugar to unnecessary fillers, here’s your one-stop guide to ingredients to avoid in supplements, by yours truly, Innermost.  Without further ado… Innermost’s top ingredients to avoid in supplements Whilst we could spend all day talking about the benefits of natural supplements such as nootropics and adaptogens, this isn’t the time. Sticking to natural products will help you to avoid fillers in supplements and other ingredients to avoid in supplements that we’re going to mention, but firstly, let’s list our top four ingredients to avoid… Added sugar Unsweetened protein powder can taste pretty bland. This is when some wellness brands turn to sugars to help out. And whilst it’s important to maintain recommended glucose levels in your diet for energy boosting purposes, added sugar is quite frankly, unnecessary. You should try and cut down your sugar intake where possible, so any fitness supplements that use added sugars should be avoided. Added sugars are also highly addictive, and should be avoided for this reason alone. Check the ingredients of your supplement to see what sweetener has been added here. Added sugars have been linked to obesity and heart diseases, so are best to be avoided. There are plenty of healthier alternatives to added sugars, such as natural sweeteners… for example. Xanthan gum (and other fillers) One of the absolutely key ingredients to avoid are fillers in supplementations. Common fillers in supplementations include: Cellulose Gelatin Starch Talc Silicon Dioxide Titanium Dioxide …just to name a few. Sometimes referred to as bulking agents, fillers in supplementations are used for a number of reasons: To keep manufacturing costs low To achieve a desired supplementation texture To up the amount of product a customer receives Whilst you may be under the impression that your protein powder only includes protein, that is not the case. Make sure none of the extra ingredients are any of those harmful fillers mentioned above, as the presence of these can not only reduce the quality of your supplementation, but can cause bloating, gas and gastric discomfort – amongst other health issues (that we will go into later). Not what you want. Here at Innermost we are committed to not using these harmful fillers in our products. You can be sure of it. Vegetable oils and fats Often included to increase the richness, texture and taste of fitness supplementations, these oils can actually wreak havoc on your intestinal system. These oils are harmful to our diet in large quantities, so including them in fitness supplementations is entirely unnecessary. Not only unnecessary, but harmful. They also add a large quantity of calories to your supplement, so if your fitness goal is to lose weight, these are definitely to be avoided. Skimmed milk powder Used to bulk up powders that are lacking in quality, skimmed milk powder can be a nightmare for anyone with a lactose intolerance. Skimmed milk powder should be avoided due to their high lactose sugar content, which can be pretty harmful to your gastrointestinal system. Think bloating, constipation, and gas. Not pleasant. Excess lactose and sugar can also cause acne and nausea… even to those that don’t have a particular aversion to lactose or dairy. Why should I avoid these supplement ingredients? All in all, every ingredient we have listed above has been linked to detrimental effects on users health. Whether that effect is organ damage, risk of acne, weight gain, heart defects… or even death. Now, that may sound pretty serious (and it is), when using supplementations with these harmful ingredients in them every day, you’re really putting yourself and your body at risk. Instead, opt for natural ingredients, from reputable brands. The less ingredients the better, and if they’re backed by research, that’s the goal. That’s what we call a well and truly clean protein powder. Summary If you spot any of the above ingredients in a potential protein powder or supplementation, no whey should you be adopting the product into your routine. Cheesy protein puns aside, though, it’s important to track what you’re putting in your body. Read more