Unlock Your Swim Potential with Expert Stroke Analysis for Enhanced Speed and Efficiency

Swimming is a sport where every movement counts. Small inefficiencies in your stroke can slow you down, tire you out faster, and limit your progress. If you want to swim faster and with less effort, understanding exactly where you lose energy is key. That’s where expert swim stroke analysis comes in. Having a coach carefully examine your stroke can reveal hidden flaws and open the door to significant improvements in your speed and swim economy.

Image caption: a swimmer’s freestyle stroke during a detailed swim stroke analysis session

Why Stroke Analysis Matters for Swimmers and Triathletes

Many swimmers and triathletes train hard but miss out on the benefits of stroke analysis. Without it, you might be repeating inefficient movements that waste energy and slow you down. Stroke analysis helps you:

• Identify wasted effort in your technique

• Improve body position to reduce drag

• Enhance propulsion through better arm and leg movements

• Increase endurance by swimming more efficiently

• Boost confidence with clear, actionable feedback

  
  

For triathletes, swimming often feels like the toughest leg of the race. Improving your stroke can shave minutes off your swim time and save energy for the bike and run.

How the Stroke Analysis Process Works

The analysis starts with observing you swim from different angles. I watch you swim four laps (100 yards total) from one end of the pool to get a sense of your speed and rhythm. Timing this effort gives a baseline for your current performance.

Next, I record lateral views of your stroke. These side shots are crucial because they show how your body moves through the water. I review the footage frame by frame, checking every detail against a thorough checklist.

Some of the key elements I assess include:

• Head position: Is your head too high or low? Proper alignment reduces drag.

• Body rotation: Efficient rotation helps your arms reach farther and pull stronger.

• Kick technique: A balanced kick supports propulsion without wasting energy.

• Arm pull: The high elbow catch is essential for maximizing power.

• Breathing pattern: Smooth breathing keeps your stroke rhythm steady.

  
  

After the review, I provide detailed feedback with specific drills and adjustments tailored to your needs.

Common Stroke Inefficiencies and How to Fix Them

Here are some typical issues swimmers face and how stroke analysis helps fix them:

Head Position Too High or Low

Many swimmers lift their heads too much to breathe or look forward. This causes the hips and legs to drop, increasing drag. Stroke analysis shows exactly how your head moves, and I suggest exercises to keep your head aligned with your spine.

Limited Body Rotation

Without enough rotation, your stroke becomes choppy and less powerful. I help you develop a smooth roll from side to side, which lengthens your stroke and reduces shoulder strain.

Weak or Overactive Kick

Some swimmers kick too hard, wasting energy, while others don’t kick enough, losing propulsion. I analyze your kick timing and strength, then recommend drills to balance your leg work with your arm stroke.

Inefficient Arm Pull

A low elbow or straight arm during the pull phase reduces the force you generate. It can also cause shoulder injury as this is a lot of stress on the rotator cuff. I use video to show you the difference and coach you on achieving a high elbow catch for a stronger pull.

Breathing Disruptions

Irregular breathing can break your stroke rhythm and cause fatigue. I observe your breathing pattern and suggest breathing drills to maintain a steady flow without compromising stroke mechanics.

Real Results from Stroke Analysis

Swimmers who invest in stroke analysis often see measurable improvements quickly. For example, one triathlete I worked with cut 30 seconds off their 100-yard swim time within weeks by adjusting head position and improving rotation. Another swimmer increased endurance and felt less tired during long sets after refining their kick and arm pull.

These changes don’t just improve speed. They make swimming feel easier and more enjoyable, encouraging consistent training and better race performance.

Why Choose a Personalized Stroke Analysis

Generic advice can only take you so far. Every swimmer’s body, strengths, and weaknesses are different. Personalized stroke analysis offers:

• Tailored feedback based on your unique stroke

• Visual proof through video to understand what to change

• Step-by-step guidance to implement improvements

• Ongoing support to track progress and adjust training

  
  

This focused approach saves time and frustration compared to guessing what might help.

Take the Next Step to Swim Better

If you want to swim faster, save energy, and enjoy your time in the water more, expert stroke analysis is the key. By breaking down your stroke frame by frame, I help you see what you can’t feel and make changes that lead to real results.

Don’t settle for slow progress or wasted effort. Book a swim stroke analysis session and unlock your full potential in the pool. Click below to get started and I will call you with details!

I want a swim stroke analysis!

Mary Timoney

Ironman University Certified Coach

ACSM Personal Trainer

USA Triathlon Coach