How to Develop a Relaxed Freestyle Stroke for Long Races
- SG Sink Or Swim
- 6 days ago
- 8 min read
The Art of Effortless Speed — Mastering the Marathon Stroke
In long-distance swimming, the fastest stroke isn't the most powerful—it's the most relaxed. While sprinters rely on explosive power, distance swimmers survive and thrive on efficiency, rhythm, and mental fortitude. The ability to maintain a relaxed freestyle stroke over thousands of meters separates champions from casualties.
A tense stroke creates drag, wastes energy, and leads to premature fatigue. A relaxed stroke flows like water itself—smooth, sustainable, and surprisingly fast. This isn't about swimming slowly; it's about swimming smart.
In this comprehensive guide, we'll break down how to develop a relaxed freestyle stroke specifically designed for long races—from technique refinements to mental strategies that keep you calm when the pain sets in.
Why Relaxation Is Your Secret Weapon in Distance Swimming
The Physics of Tension vs. Relaxation
When your muscles are tense:
Drag increases by 15-20% (Journal of Biomechanics)
Oxygen consumption rises by 25-30%
Stroke efficiency drops dramatically
Recovery time extends significantly
When you're relaxed:
Body position improves (hips rise, drag decreases)
Energy conservation allows for stronger finishes
Mental clarity helps maintain pace and form
Injury risk decreases over long training cycles
"The difference between a 10K winner and a struggler isn't fitness—it's who stays relaxed longest."— Dave Scott, 6x Ironman World Champion
The Anatomy of a Relaxed Freestyle Stroke
1. Head and Neck Position: The Foundation
What it should look like:
Head neutral, eyes looking at the bottom 6-8 feet ahead
Chin slightly tucked (not lifted)
Neck muscles completely relaxed
Why it matters:
Every inch your head lifts, your hips sink 2-3 inches
Proper head position reduces drag by up to 10%
Relaxation cue: "Swim downhill—let your head be heavy."
2. Arm Recovery: The Pendulum Effect
What it should look like:
Arm swings forward like a relaxed pendulum
Elbow leads the recovery (high-elbow recovery)
Hand enters fingertips-first, shoulder-width apart
No muscle tension in shoulders or arms during recovery
Why it matters:
Relaxed recovery uses 40% less energy than forced recovery
Prevents shoulder fatigue over long distances
Relaxation cue: "Let your arm fall forward—don't throw it."
3. The Catch and Pull: Power Through Relaxation
What it should look like:
Early vertical forearm (EVF) position
Pull with forearm, not just hand
Smooth, continuous pressure on the water
No jerky or rushed movements
Why it matters:
Relaxed catch creates more propulsion with less effort
Tense pulling creates turbulence and wasted energy
Relaxation cue: "Press the water back—don't pull it down."
4. Body Rotation: The Wave, Not the Wobble
What it should look like:
Rotate 30-45 degrees with each stroke
Hips and shoulders rotate as one unit
Core engaged but not rigid
Smooth, rhythmic rotation
Why it matters:
Proper rotation reduces shoulder strain by 35%
Creates longer, more efficient stroke
Helps with breathing rhythm
Relaxation cue: "Roll like a log in a gentle current."
5. Kick: The Quiet Engine
What it should look like:
2-beat kick for most distance swimmers
Small amplitude (ankles within 12 inches of surface)
Relaxed ankles with plantar flexion
Kick originates from hips, not knees
Why it matters:
A relaxed 2-beat kick uses 60% less energy than a 6-beat kick
Maintains body position without excessive energy expenditure
Relaxation cue: "Kick from your hips—let your legs be noodles."
6. Breathing: The Rhythm Keeper
What it should look like:
Bilateral breathing (every 3 strokes) for balance
Quick, efficient inhalation (0.5 seconds)
Continuous exhalation underwater
Head turns with body rotation, not lifts
Why it matters:
Proper breathing prevents CO2 buildup and panic
Maintains stroke rhythm and body position
Reduces neck and shoulder tension
Relaxation cue: "Breathe like you're sighing—easy and complete."
Training Strategies for Developing a Relaxed Stroke
Phase 1: Foundation Building (Weeks 1-4)
Focus: Technique refinement at slow speeds
Key workouts:
4x400m easy with focus on one technical element per 100m
8x100m drill sets (catch-up, fingertip drag, 6-kick switch)
30-minute continuous swim at conversational pace
Mental focus: "Smooth is fast. Relax to go far."
Phase 2: Endurance Integration (Weeks 5-8)
Focus: Maintaining relaxation under moderate fatigue
Key workouts:
5x500m @ threshold pace with 30 seconds rest
2x1500m continuous with focus on stroke count consistency
Pyramid sets: 200-400-600-800-600-400-200m
Mental focus: "Find your rhythm. Trust your training."
Phase 3: Race Simulation (Weeks 9-12)
Focus: Relaxation under race conditions
Key workouts:
Race-pace intervals: 10x400m @ goal pace with short rest
Negative split sets: 2000m where second half is faster
Open water simulations: Sighting practice, drafting, turns
Mental focus: "Race relaxed. Finish strong."
Essential Drills for Developing a Relaxed Stroke
1. Catch-Up Drill
Purpose: Develops patience and proper timing
How to do it:
One arm extended in front while other completes full stroke
Wait for recovering arm to "catch up" before starting next stroke
Focus on smooth, relaxed recovery
Sets: 6x50m with 20 seconds rest
2. Fingertip Drag Drill
Purpose: Promotes high-elbow recovery and relaxed shoulders
How to do it:
During recovery, drag fingertips along water surface
Keep elbow high, hand relaxed
Feel the water resistance guide your recovery
Sets: 8x25m with 15 seconds rest
3. 6-Kick Switch Drill
Purpose: Develops body rotation and core stability
How to do it:
Swim on side with one arm extended, other at side
Take 6 kicks, then switch to other side
Focus on smooth rotation and relaxed breathing
Sets: 4x100m (25m per side)
4. Fist Drill
Purpose: Forces high-elbow catch and forearm engagement
How to do it:
Swim with closed fists
Focus on pressing water back with forearms
Feel the difference between hand paddling and forearm pulling
Sets: 4x50m with 20 seconds rest
5. Zipper Drill
Purpose: Promotes proper hand entry and relaxed recovery
How to do it:
During recovery, thumb slides up side of body like a zipper
Keeps elbow high and recovery close to body
Prevents wide, energy-wasting recovery
Sets: 6x50m with 15 seconds rest
Mental Strategies for Staying Relaxed During Long Races
1. Breathing Meditation
Before and during races:
Focus on deep, rhythmic breathing
Inhale for 4 counts, exhale for 6 counts
Use breathing as an anchor when stress builds
Race application: During tough moments, return to breath focus
2. Body Scanning
During warm-up and cool-down:
Mentally scan from head to toe
Identify areas of tension
Consciously release each tight spot
Race application: Every 500m, do a quick body scan and release tension
3. Positive Self-Talk
Develop mantras for different race phases:
Start: "Smooth and steady"
Middle: "Relax and rhythm"
Finish: "Strong and smooth"
Race application: Repeat mantras during challenging moments
4. Visualization
Before bed and pre-race:
Visualize yourself swimming relaxed and efficient
See yourself handling tough moments with calm
Feel the smooth, effortless stroke
Race application: When pain hits, recall visualization
Common Mistakes That Create Tension (And How to Fix Them)
Mistake 1: Death Grip on the Water
What it looks like: White knuckles, tense forearms, jerky pull
Why it happens: Trying to "grab" more water for power
Fix: Practice fist drill to feel forearm catch; focus on pressing water back, not pulling it down
Mistake 2: Shoulder Shrugging
What it looks like: Ears touching shoulders, neck tension, shallow breathing
Why it happens: Fatigue, cold water, or poor body position
Fix: Shoulder rolls before swimming; focus on "heavy shoulders"; use fingertip drag drill
Mistake 3: Over-Kicking
What it looks like: Splashing, rapid leg movement, exhausted legs
Why it happens: Trying to stay afloat or maintain speed
Fix: Practice 2-beat kick; use pull buoy to feel proper body position; focus on core-driven rotation
Mistake 4: Holding Breath
What it looks like: Gasping at surface, CO2 buildup, panic breathing
Why it happens: Fear, poor timing, or trying to conserve air
Fix: Practice continuous underwater exhalation; use snorkel for breathing pattern work; bilateral breathing practice
Mistake 5: Rushing the Stroke
What it looks like: Short, choppy strokes, high stroke rate, no glide
Why it happens: Anxiety, trying to keep up, or poor pacing
Fix: Use Tempo Trainer to slow stroke rate; practice catch-up drill; focus on distance per stroke
Race-Day Strategies for Maintaining Relaxation
Pre-Race Routine (2 Hours Before)
Light activation swim: 400-600m easy with drills
Dynamic stretching: Focus on shoulders, hips, and ankles
Breathing exercises: 5 minutes of deep breathing
Visualization: 10 minutes of race visualization
Positive self-talk: Review your mantras
During the Race
First 10%:
Focus on smooth, relaxed stroke
Don't get caught in fast-start chaos
Establish your rhythm
Middle 80%:
Maintain consistent effort
Regular body scans for tension
Stay present in each stroke
Use landmarks for pacing
Final 10%:
Gradually increase effort (not tension)
Focus on technique under fatigue
Trust your training
Post-Race Recovery
Cool-down swim: 200-400m very easy
Stretching: Focus on shoulders, back, and legs
Hydration and nutrition: Replenish within 30 minutes
Reflection: What worked? What to improve?
Equipment That Supports a Relaxed Stroke
Essential Gear:
Properly Fitted Goggles
Prevents squinting and forehead tension
Clear vision reduces anxiety
Comfortable Swim Cap
Reduces drag and hair pulling
Keeps hair out of face for relaxed breathing
Well-Fitted Wetsuit (if allowed)
Provides buoyancy for relaxed body position
Reduces energy expenditure by 10-15%
Training Fins (for practice)
Allows focus on upper body technique
Builds ankle flexibility for relaxed kick
Sample Weekly Training Plan for Relaxed Distance Freestyle
Monday: Technique Focus
400m warm-up
8x100m drills (catch-up, fingertip drag, 6-kick switch)
4x400m @ easy pace, focus on relaxation
200m cool-down
Tuesday: Endurance
600m warm-up
5x500m @ threshold pace, 30s rest
Focus on maintaining relaxed stroke under fatigue
400m cool-down
Wednesday: Recovery
30-minute easy swim
Focus on smooth, relaxed stroke
No intervals or pressure
Thursday: Speed Endurance
500m warm-up
10x200m @ race pace, 20s rest
Focus on relaxed recovery between efforts
300m cool-down
Friday: Open Water Skills
400m warm-up
Sighting practice, drafting, turns
2x1000m continuous with focus on relaxation
200m cool-down
Saturday: Long Swim
1500-3000m continuous
Focus on maintaining relaxed stroke throughout
Practice race nutrition if applicable
Sunday: Rest or Active Recovery
Complete rest or light cross-training
Stretching and foam rolling
Measuring Progress: How to Know You're Getting More Relaxed
Quantitative Metrics:
Stroke Count: Should decrease or stay consistent at same pace
Heart Rate: Should be lower at same effort level
Perceived Effort: Should feel easier at same pace
Split Times: Should be more consistent throughout long sets
Qualitative Indicators:
Post-Swim Feeling: Less fatigued, more energized
Recovery Time: Faster recovery between sessions
Sleep Quality: Better sleep after relaxed swims
Mental State: More confident and less anxious
Voices from Champions: What the Pros Do
"I spend more time working on relaxation than on power. A relaxed stroke at 80% effort beats a tense stroke at 100% every time."— Katie Ledecky, Olympic Distance Champion
"My secret? I pretend I'm swimming in honey. Smooth, deliberate, relaxed. The speed comes from efficiency, not force."— Jan Frodeno, Ironman World Champion
"When I feel tension building, I focus on one thing: my exhale. Long, smooth, complete. Everything else follows."— Haley Anderson, Open Water Olympic Medalist
Final Thoughts: The Paradox of Relaxed Speed
The greatest paradox in distance swimming is this: to swim faster, you must first learn to relax. The swimmers who win long races aren't necessarily the strongest or most powerful—they're the ones who can maintain efficiency and composure when everyone else is falling apart.
Developing a relaxed freestyle stroke requires patience, practice, and a shift in mindset. It's not about swimming slower; it's about swimming smarter. It's not about reducing effort; it's about eliminating waste.
So the next time you push off the wall for a long swim, remember:
Smooth is fast
Relaxation is power
Efficiency beats effort
Because in the marathon of distance swimming, the winner isn't the one who fights the water hardest— it's the one who flows with it best.
Relax. Rhythm. Repeat.
In distance swimming, the most powerful muscle isn't in your arms or legs—it's between your ears. 💙🏊♂️
Comments