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By Coach Yan Busset
Slow Down to Speed Up: Why Rushing Hurts Your Swimming Progress
It’s a common pitfall for age-group triathletes: the rush to go faster in the water. The desire to improve quickly can lead to constantly pushing the pace, trying to match others, and aiming for better times each session. I know this feeling well because I made the same mistake when I first started swimming. Back then, I was so focused on keeping up with my training partners and I never took the time to concentrate on my technique. But here’s the truth: when you rush over technique, you limit your long-term progress. This is especially true in swimming, where precision and form matter more than pure power. To truly reach my potential, I had to slow down, focused on technique, and accepted to take time breaking things down in order to rebuilt it with solid fondations. This mindset shift can make all the difference in your journey from struggling swimmer to confident competitor.
Why Rushing Through Swimming Training Holds You Back:
Rushing through swim training often comes from a desire to keep up with training buddies or see fast progress. Many age groupers think that the faster they swim, the quicker they’ll improve. But without proper technique, this approach can quickly lead to a plateau. Weaknesses like poor breathing timing, an inefficient body position, or improper stroke mechanics become ingrained when you swim fast without correcting them. It’s like driving a car with misaligned wheels, no matter how much gas you give it, you’ll never reach your true potential
Why Slowing Down Is Key to Long-Term Progress:
The real secret to swimming faster isn’t always about pushing harder; it’s about refining your movements. When you slow down, you give yourself the opportunity to focus on each element of your stroke with full awareness. Think of it like a golfer meticulously breaking down their swing, examining each part before putting it together. In the pool, this means doing drills at a slow pace, paying attention to details like hand entry, body rotation, and kick timing.
Going slower in swimming isn’t always easy, it require also to put more effort on your core and positioning to keep your body up right in the water.
Without mastering your fundamentals at a slower pace, the chances of executing them correctly at high speed are slim. That’s why it’s crucial to spend time on these basics, especially at the beginning of a new season. This is the ideal time to reset, address weaknesses, and ensure that you’re building a solid foundation for the more intense training sessions to come.
Here is a concrete application of the "go slow to go faster" concept: Next time you hit the pool, try this approach during the warm up. Swim a short 50 meters awkwardly slow, focusing on one specific part of your stroke that your coach has told you to correct. This might involve performing a drill that targets that particular issue. Then, immediately afterward, swim a normal 50 meters where you attempt to integrate the correct technique into your regular swimming style. Repeat this process, but always focus on only one technical point at a time.
The Importance of Pacing in Interval Training:
Slowing down isn’t just about technique; it’s also critical for effective interval training. Many athletes make the mistake of pushing too hard during sessions meant to be done at a steady or easy pace. This can lead to fatigue, leaving you without the energy to truly perform when it’s time for high-intensity efforts. The key to effective polarized endurance training, whether it’s in the pool, on the bike, or on the run, is to respect the prescribed pacing.
When you push too hard during warm-ups, recovery or endurance sets, you risk turning every session into a grey zone workout, too hard to recover, but not intense enough to boost speed. This can result in becoming a “single-speed athlete,” where you’re always working hard but never seeing real improvements in your top-end speed. Wolrd champion of trainings but left behind on race day. Slowing down when needed to ensure that you’ll have the energy and focus to give your best effort during those key intervals.
Changing the Mindset for Better Results:
Embracing the idea of slowing down to speed up requires a shift in mindset. It was counterintuitive for me at first, I had to resist my FOMO demons to let my training buddies go their own pace but it payed back. It takes mental strength to hold back when you feel like you should be pushing harder. But by focusing on technique during slower sessions and respecting your pace during intervals, you set yourself up for breakthroughs in speed when it matters most. This approach isn’t just about being patient, it’s about being smart with your training.
Rushing through your swim training might give you temporary gains, but it won’t unlock your full potential. By slowing down, focusing on technique, and pacing yourself properly, you can avoid common pitfalls and set yourself up for long-term success. Remember, the goal isn’t to swim fast every time you hit the water, it’s to swim with purpose, building the skills that will eventually make you faster. So, the next time you feel the urge to rush through a drill or push too hard in a session, take a step back. Focus on the quality of your movements, embrace the process, and you’ll find yourself moving forward with more speed and confidence than ever before!
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