To benefit from making the ‘hull’ of your body as streamline as possible you can learn to swim ‘downhill’. The downhill body position in the water involves keeping your head in line with your torso whilst looking at the bottom of the pool. This, of course, will mean you have to start orientating yourself using the black lines rather than constantly looking at what’s in front of you. When you get it right you will actually experience just the slightest sense of actually swimming downhill - it is a real feeling. In this position you will be optimally horizontal in the water.

Pull your body forwards. The most important thing here is to focus not on what the movement feels like to you but what the relative movement is with respect to the water itself. Imagine the top of your head cutting through the water like the bow of a ship and you will probably find you have already reduced your stroke count!

In sprint swimming we must try to develop every opportunity we have to add to our forward propulsion. In a standing broad jump, for example, we swing our arms vigorously forwards before checking them just as we take off. The momentum, the amount of movement in the arms, is instantly transferred to the body in that forward direction and we end up being able to jump further than if we had not employed the arms in this way. Try it for yourself!

In sprint front crawl it is just the same: each individual arm is swung forwards at the end of the pulling phase developing its own momentum which is in turn transferred to the body in a forward direction as the arm enters the water - thereby contributing to the body’s forward propulsion. The length of the arm and the forward component of this bowling action are key elements in maximising this effect.

As we move through the water high pressure builds up in front of us as our body pushes forwards and a low pressure area, a “suction” if you like, develops behind us where the water cannot fill in quickly enough. The difference between the two slows us down and is known as form drag. If we can reduce the difference between the two then we will reduce our form drag. One of the ways we do that in sprinting on the surface is by kicking hard and actively driving water into that low pressure area thereby reducing the strength of that “suction”. The kick therefore contributes to reducing our form drag rather than directly adding to our propulsion. You can appreciate therefore that we must always kick hard when we are sprinting on the surface!