How to Streamline in Swimming

How to Streamline in Swimming

A streamlined position in the water is essential for minimizing resistance and sustaining velocity in the swimming pool. Whether it is propelling off the wall or plunging into the pool, a flawless streamline enables you to attain higher speeds and preserve energy.


What is Streamline?

Swimmers utilize streamlining, a body position and technique, to glide through the water with maximum efficiency. This skill is crucial for competitive swimmers as it helps them maintain top speeds by minimizing resistance and surfacing faster.


What are the benefits of streamlining?

Cleaner dive entry - When racing, the moment you'll reach the highest speed across the pool is when you dive off the block into the water. Maintaining a streamlined position upon entry helps you to make a splash with maximum velocity, glide smoothly into the water, and minimize the loss of speed due to water resistance.

More speed off of the walls -  Swimmers reach their maximum speed right after diving into the water. As they push off the wall or bulkhead with their feet, the resistance of the water can slow down their velocity until they reach the wall for another turn. Maintaining a tight streamline is crucial to capitalize on the increased speed and enable swimmers to begin each lap with more momentum.

Faster underwater - Races can be decided by what happens underwater, whether it's at the beginning or coming out of each turn. In short races, swimmers might spend most of their time underwater, so it's super important to stay streamlined while doing dolphin kicks.

Energy conservation - A sleek streamline not only helps swimmers cut through water resistance more easily, but it also provides a speed boost without needing extra effort. Swimmers often focus on building strength, but perfecting their streamline can give them a valuable advantage in the pool.


How to Improve your Streamline

Streamline push-offs - Want to test your streamline? Try this simple drill: push off in streamline position and see how far you can glide without kicking. It's a great way to gauge your leg power and also see the difference when you engage your core, lock your arms, and tuck your head properly.


Increase Flexibility - To streamline effectively, you need to be flexible. Tight shoulders and lats can hinder your ability to get into a proper streamline position. Try doing wall angels to loosen up your chest, rotator cuffs, and lats. This exercise will also enhance your range of motion for better streamlining.

- Stand against a wall, bend elbows to 90 degrees

- Keeping your shoulders back and against the wall, slide the arms up and see how close you can get to a streamlined position


Lat pulls are a simple stretch that can be done just about anywhere. Those big, fan-shaped muscles generate shoulder stability and pulling power and, you guessed it, help us lock into a killer streamline when pushing off.

- Grab something sturdy around your shoulder height

- Hinge at the hops and let the rear end pull backwards

- Generate a nice stretch down the sides of the torso


Improve Core Strength - Having a strong core is super important for swimmers because it can help avoid injuries, enhance stroke technique, and boost overall power. A solid core also plays a key role in keeping your spine stable and strong. Swimmers who lack core strength often find it challenging to maintain a streamlined body position due to fatigue.

Core exercises like planks, pot stirrers, and rollouts can help swimmers develop core strength to streamline firmly from the time they dive in the water at the beginning of swim practice until the main set wraps up.

Tuck in your Chin -  To streamline effectively, make sure your head is in line with your body's axis, chin tucked in and pointing towards your chest. Keeping your head aligned with your body helps reduce resistance while swimming and prevents drag.


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