Summary of "How to Perfect Your Streamline and Swim Faster!"

How to Perfect Your Streamline and Swim Faster!

The video “How to Perfect Your Streamline and Swim Faster!” explains the importance of the streamline position in swimming and offers practical tips and drills to improve it. Streamline is described as the fundamental body position that reduces drag and maximizes speed, especially when pushing off the wall or diving into the water. The presenter emphasizes that water resistance is 800 times greater than air, so minimizing drag through a tight, rigid streamline is crucial for swimming faster.

What is Streamline?

Streamline is a narrow, missile-like body position characterized by:

Hands stacked one on top of the other
Arms fully extended with elbows locked
The entire body—from torso to toes—aligned to reduce resistance

Why Streamline Matters

Helps swimmers maintain momentum after pushing off the wall
Allows swimmers to travel faster underwater than on the surface
Elite swimmers can stay underwater up to 15 meters or more, covering a significant portion of races beneath the surface

How to Improve Streamline

Focus on every push-off from the wall Tighten and lengthen your streamline with each push-off.
Practice kick sets in streamline without a kickboard Maintain body alignment during flutter, dolphin, or breaststroke kicks.
Perform dryland core exercises Exercises like planks build the core stability needed to hold a rigid streamline underwater.

Drills and Workout Sets

Floating drill Push off the wall, hold streamline, and see how far you can glide without kicking. Aim to keep your body rigid and prevent sinking.
50s set Focus on kicking off the wall in streamline, committing to a set distance or number of dolphin kicks underwater on each repetition.
Incremental dolphin kick set On longer sets (e.g., 75s or 100s), increase the number of dolphin kicks after each push-off to build lung capacity and control.
Patient push-offs After pushing off, wait one full second (mentally counting “streamline”) before starting dolphin kicks. This forces better turns, push-offs, and streamline to maintain momentum.