The 5 Biggest Speed Leaks in Every Swimming Race — Proven by Race Data Analysis

If you’re training hard but your race times aren’t dropping, the reason is usually not fitness — it’s speed control.

Fast swimmers are the ones who hold onto speed from the start to the finish. Slow races happen when speed slowly slips away without you noticing.

After reviewing many competitive race videos, here are the five major places swimmers lose time — and how you can turn them into strengths.

1️⃣ You Aren’t Creating Enough Speed Off the Start

A powerful start doesn’t just look good — it launches your race with momentum.

When you push forward with force:

• Your first strokes feel strong and smooth

• You enter your ideal race pace quickly

• You stay with the leaders instead of chasing them

But if you enter the water slowly:

• Everything feels heavy right away

• You “fight” the water for the first 10 meters

• You burn energy too early

Swimming fast begins before the first stroke.

2️⃣ You Lose Momentum Underwater

Think of your underwater phase as your speed booster.

When your kicks and streamline keep velocity high:

• You rise into your first strokes already fast

• You get ahead without spending much energy

• You set up your rhythm smoothly

When underwater speed fades too early:

• Your stroke feels rushed from the start

• You fight drag right away

• You fall behind without realizing why

Fast underwater = easier, faster swimming on top of the water.

3️⃣ Your Turns Don’t Help You Gain Speed

Every wall is a speed opportunity.

A strong turn:

• Buys you free distance

• Lifts you into the next lap with speed

• Gives you confidence when others slow down

A weak turn:

• Brings your race to a stop

• Forces you to rebuild pace all over again

• Makes the next length feel harder than it should

The best swimmers use turns to attack the race, not survive it.

4️⃣ Your Stroke Falls Apart When It Matters Most

Mid-race is where you must protect your speed.

If your stroke changes under pressure, you’ll feel:

• The water pushing back harder

• Your breathing affecting timing

• Each stroke adding effort but not speed

This is usually when the swimmer thinks:

“Why am I trying harder but going slower?”

Keeping your stroke long and controlled keeps your speed alive.

5️⃣ You Lose Too Much Speed at the Finish

The last 10–15 meters often decide:

• PB or no PB

• Qualification or missed cut

• Podium or pain

The wall might be close,but speed must stay high until the fingertips hit it.

How Much Does This Actually Matter?

Speed losses may feel tiny… but they add up fast.

Race Phase	Small Speed Loss	Time Lost
Start	Slight delay	+0.3 to +0.8 sec
Underwater	Slow boost	+0.4 to +1.2 sec
Turns	Weak push-offs	+0.5 to +1.5 sec per turn
Stroke Control	Form breaks down	+1.0 sec or more
Finish	Final fade	+0.3 to +0.7 sec

That’s more than enough to miss a PB.And also more than enough to achieve it — if you fix these.

Your Next Step to Swimming Faster

You don’t need to guess. You don’t need to wonder what went wrong. You don’t need to blame your fitness.

You need to know where your speed is slipping and how to stop it.

With SwimInsights:

• You send us your race video

• We show you exactly where speed was lost

• We tell you what to focus on in training

• You race again with a plan for speed

📩 Submit your race video today→ Get your personalized analysis in 48 hours→ Improve in the very next race

You’re already putting in the work. Let’s make sure that work becomes results.