In swimming, speed isn’t just about strength and endurance—it’s also about mastering the science of reducing drag. Drag is the resistance a swimmer faces as they move through the water, and minimizing it is key to swimming faster and more efficiently. Here’s a breakdown of the science behind drag and how swimmers use technique, gear, and body positioning to cut through the water like a pro.

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1. Understanding Drag

Drag comes in three main forms, and swimmers must address each to maximize speed:

A. Frontal Drag

• What It Is: Resistance caused by the swimmer’s body pushing against the water.

• How to Reduce It: Streamline your body to present the smallest possible surface area to the water.

B. Skin Friction Drag

• What It Is: Resistance caused by the water sticking to the swimmer’s skin or suit.

• How to Reduce It: Wear smooth, hydrodynamic swimwear and shave body hair.

C. Wave Drag

• What It Is: Resistance caused by waves created as the swimmer moves through the water.

• How to Reduce It: Swim deeper underwater during starts and turns, and maintain a smooth, efficient stroke.

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2. Perfecting Body Position

Your body position in the water is the foundation of reducing drag.

A. Streamline

• What It Is: A tight, straight body position that minimizes frontal drag.

• How to Do It:

  • Extend your arms fully in front of you with one hand on top of the other.

  • Squeeze your head between your biceps.

  • Keep your body straight and tight, like a pencil.

B. Head Position

• What It Does: Lifting your head too high increases drag.

• How to Fix It: Keep your head in line with your body, looking slightly forward and down.

C. Hip and Leg Position

• What It Does: Dropping hips or legs creates drag.

• How to Fix It: Engage your core to keep your body horizontal and close to the surface.

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3. Mastering Stroke Technique

Efficient strokes are essential for reducing drag and maintaining speed.

A. Freestyle (Front Crawl)

• High Elbow Catch: Keep your elbow high during the pull phase to maximize propulsion.

• Rotate Your Body: Rotate your shoulders and hips to reduce frontal drag.

• Minimize Splashing: Enter the water cleanly with your hands to reduce wave drag.

B. Backstroke

• Streamline Arms: Keep your arms close to your body during recovery.

• Head Position: Keep your head still and aligned with your spine.

C. Breaststroke and Butterfly

• Timing: Coordinate your movements to minimize resistance during the glide phase.

• Body Undulation: Use a smooth, wave-like motion to maintain momentum.

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4. Using Gear to Reduce Drag

The right gear can make a significant difference in reducing drag.

A. Swim Caps

• Purpose: Smooths the head and reduces skin friction drag.

• Tip: Choose a silicone or latex cap for a snug fit.

B. Swimsuits

• Purpose: Hydrodynamic suits reduce skin friction and frontal drag.

• Tip: Look for tech suits made from water-repellent materials.

C. Goggles

• Purpose: Low-profile goggles reduce resistance around the face.

• Tip: Choose goggles with a snug fit and minimal protrusion.

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5. Optimizing Starts and Turns

Starts and turns are critical moments where drag can slow you down.

A. Dive Starts

• Streamline: Enter the water in a tight streamline position.

• Underwater Phase: Stay underwater for up to 15 meters (legal limit) to take advantage of reduced wave drag.

B. Flip Turns

• Tight Tuck: Tuck your body tightly during the flip to minimize resistance.

• Push Off: Push off the wall in a streamlined position with strong legs.

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6. Training to Reduce Drag

Specific drills and exercises can help you improve your technique and reduce drag.

A. Streamline Drills

• Practice pushing off the wall in a tight streamline and gliding as far as possible.

B. Kickboard Drills

• Use a kickboard to focus on maintaining a horizontal body position.

C. Underwater Swimming

• Practice swimming underwater to improve your streamline and reduce wave drag.

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7. The Role of Strength and Flexibility

Strength and flexibility play a key role in maintaining an efficient, drag-reducing position.

A. Core Strength

• A strong core helps you maintain a horizontal body position.

• Exercises: Planks, leg raises, and Russian twists.

B. Shoulder Flexibility

• Flexible shoulders allow for a smoother, more efficient stroke.

• Exercises: Shoulder stretches and rotator cuff exercises.

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Final Thoughts

Reducing drag is a science that combines technique, gear, and training. By focusing on body position, stroke efficiency, and the right equipment, you can cut through the water with less resistance and more speed.

At Nubreed Sports, we’ve got everything you need to optimize your swim performance—from hydrodynamic suits to training gear. Stop by or visit us online to gear up and take your swimming to the next level!