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The Triathlete Blueprint Newsletter #99-Why Your Freestyle Feels Exhausting: Energy Leaks to Fix Now!




Read time: 5min.

By Coach Yan Busset



Stop struggling in freestyle: Energy-saving tips that work!


Swimming harder isn't always the answer, unless your goal is to burn out by the halfway mark. Freestyle is like a long-term relationship: if you don’t learn to move well together, it’s going to get messy and exhausting. Efficiency isn’t just about fitness, it’s about using your energy wisely. Many triathletes waste power by applying force in the wrong direction or using poor technique. In this article, we’ll go through the key points that help you swim faster while spending less energy.


1. Apply Force in the Right Direction

According to Newton's third law, for every action, there's an equal and opposite reaction. To move forward efficiently, you need to apply force in the opposite direction. So your goal is simple: push the water backwards, and do it early and all the way through the stroke. If you don't, you end up wasting energy and causing unwanted movement like yawing, bobbing, or sinking legs. Then you overcompensate, get tense, and everything becomes inefficient.


2. The Catch: Patience Is Key

This is where a lot of swimmers lose energy by rushing. Think of your paddle as your hand and forearm working together. That’s the part you’ll use to grip the water and apply pressure. But before you press, you need to get into position. The big mistake is pressing down too soon. That doesn’t move you forward, it just lifts your upper body and sinks your legs. Instead, be patient. Let your fingers drop slightly, keep your elbow up, and bring your forearm into a vertical position, just in front of your head. Only when your paddle is set do you press back. Not before. The earlier you can do this, depending on your mobility, the more efficient your stroke will be.


3. Avoid Lateral Movements

Forget the old-school S-shaped stroke. This idea, once pushed by Coach James “Doc” Counsilman, was based on the idea that the hand could act like a wing, creating lift with a sweeping motion, kind of like a propeller. The goal was to create propulsion from that wing-like effect, but in reality, most swimmers overdo it. That leads to unnecessary side-to-side movement, which wastes energy and slows you down.Instead of a big S, aim for a more direct pull. Think “I-shape stroke.” Your hand will still follow a slightly curved path naturally, thanks to body rotation, and that’s fine. Just don’t force it.The key is alignment. Your hand should stay in line with your shoulder throughout the pull. Picture rails running underwater, one from each shoulder, parallel to the surface. Your hands should stay on those rails, clean, steady, and moving you forward.


4. Depth of the Stroke

Let’s talk about how deep your hand should go. Too close to the surface and it’s all turbulence. Too close to your body, and you lose leverage. Kayakers sometimes talk about “dead water,” meaning the messy, disturbed water right next to the boat. It’s the same for swimmers. You want to go just a bit deeper into water that’s steadier and easier to push against. That’s where you’ll get real traction. During the catch, your goal is to grab more water, not just skim the top. The ideal depth depends on your body. Taller swimmers with longer arms can get there more easily. If you’re smaller or have shorter arms, you might need to reach a bit more. The hand should stay in line with the shoulder, and the angle between your forearm and upper arm should be somewhere between 90 and 120 degrees. That’s where you’ll find the sweet spot between power and control.


5. The End of the Stroke: Finish It Right

Don’t cut the stroke short. You want to start your catch as far forward as your body allows, and finish it as far back as you can. But here’s where even good swimmers slip up. At the end of the stroke, instead of pushing straight back, they start pushing upwards. It’s the same problem as pressing down at the front, just flipped. The palm turns up, and instead of sending the water backward, it pushes it toward the surface. That’s energy lost. What you want is to keep pressing back as long as possible. Stretch the arm all the way to the end (close to 180 degrees) and make sure your palm stays facing your feet. That way, all the force goes into moving you forward, not lifting your arm or breaking form. Small detail, big payoff.


6. Don’t Let the System Absorb Your Energy

Here’s another hidden energy leak: your own body. When you apply force with your arms, that energy should move you forward. But if your body is too soft or disconnected, it just absorbs the force like a sponge. Nothing happens. To fix that, you need to keep body tension. Picture a scale from 1 to 10:

  • 1 is you lying on the couch

  • 10 is a stiff statue


    When you swim, aim for a 7. You’re firm, but not rigid.


    Think of your body as a solid surfboard. If your core is tight and your posture strong, your stroke will actually drive you forward. If you’re floppy, you’ll lose power and slow down.


Takeaway Tip: Every wall push-off is a chance to practice this. Don’t waste it. Turn each push into a drill.Hit a perfect arrow position, arms extended, body long and tight, like a missile. For the first few meters, ramp your body tension up to a 9 out of 10. This is great core training and helps you feel what true streamline should be. Plus, you’ll get more glide, better speed off the wall, and carry that good posture into your swim. Lazy push-offs usually mean lazy swimming. If your push is weak and your body collapses, your stroke probably does too. So don’t be that guy. Use the wall, stay strong, and set the tone right from the start.



Energy-saving in freestyle comes down to direction, timing, alignment, and body control. Focus on pressing the water straight back, keep your pull clean and effective, and stay connected through your whole body. Small corrections now can lead to big gains over long distances.If you’re fighting the water like it’s an arm-wrestling match, it’s time to change your approach, because the water always wins. Swim smart, not hard.


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