Swimming Smarter, Not Harder

Efficient swimmers aren't just strong—they're smart. They glide through the water with what looks like minimal effort, leaving the rest of us churned up in their wake. After years of struggling with inconsistent speeds and high stroke rates, I stumbled across something that changed everything: the connection between my shoulders and hips. This isn't just another "tip"—it's a fundamental shift in how you move through water.

For marathon swimmer Becca Man, a record-breaker and two-time national 10 km open water champion, it was this very shift that helped her reduce her stroke count from 50 to 41 per lap. That's a massive 20% increase in distance per stroke—without a single added watt of power. Source: Swim Smooth.

Why the Shoulder-Hip Connection Matters

It's easy to fall into the trap of thinking your swim speed comes only from shoulder strength or faster arm turnover. But here's the truth: your shoulders and hips are teammates, not solo performers. When they rotate together in sync around your spine, you move with less resistance and more propulsion.

Think of your torso as a stiff axis running from shoulder to hip. Now imagine pulling that axis side to side—a seamless rotation that initiates from the core. It's not about muscling through each stroke; it's about transmitting energy efficiently through the body. Picture yourself squeezing into a tight pair of jeans—firm abs, engaged glutes, controlled motion. That's the level of connectivity we're aiming for.

Timing Is Everything

Many swimmers come into the water and pull through right away, missing out on that sneaky sweet spot of "front-end pause, back-end burst." The video suggests delaying your catch and focusing on a more explosive finish. When your stroke timing aligns with the natural rotation from the hips, you become a more effective engine.

Try it next time you swim: slow the entry, delay the catch, and let the rotation load your stroke. Then snap through with purpose. The result is longer strokes, fewer strokes per length, and surprisingly—less energy expenditure.

Drills to Learn the Feel

If you've never felt this connection, that's okay—it doesn't mean you're broken; it just means you haven't trained for it. Coaches love to say "feel the water." I like to say, "Feel your body connect through the water."

• 616 drill – Six kicks on one side, one stroke, switch. A powerful way to isolate and train body rotation.
• Arms-by-side kicking – Strips everything down and forces your core to initiate rotation.

These drills emphasize midsection control and rotational balance. Don't expect them to feel natural at first. The goal isn't to finish the set perfectly, it's to build the neurological connection between your shoulders and hips.

The Real-World Payoff

Once you develop this connection, you'll find it transfers over not just to freestyle but to your triathlon swim starts, choppy open water sections, and long endurance events. For people like Becca Man and for everyday athletes like you and me, the difference can be summed up in fewer strokes, faster laps, and more energy left for the bike and run.

It's a small shift with exponential returns—the swimming equivalent of compound interest. You invest a little effort now, and the benefits compound every lap, every race, every season.

Key Takeaways 🔑

• 🏊♀️ Shoulder-hip connection = longer, smoother, more efficient strokes.
• 🧠 Visualize body rotation around your spine to engage core movements.
• 🚀 Slow down upfront, accelerate the finish – stroke timing matters.
• 🛠️ Use drills like the 616 drill and arms-by-side kicking to build the movement pattern.
• 📈 Distance per stroke matters more than stroke rate—less is more.

Remember:

"Consistency beats perfection. If you learn to move smarter, not harder, you'll never go back."

What's your favorite drill for developing core rotation? Drop it in the comments 👇 and let's help each other get better.