Feel the Surge: What Propulsion in Swimming Really Means
/“You don’t need to be stronger to swim faster. You need to be smarter about how you move through the water.”
I’ve said that to more swimmers than I can count. Because here’s the truth: most athletes I coach already work hard. But they’re not always working smart - especially when it comes to propulsion in swimming.
If you’ve ever felt like you’re spinning your wheels in the pool, this article is for you. Let’s dig into what propulsion actually is, how to train it, and how to feel it in your freestyle.
Improve your 100 Freestyle in 10 Days
By elite coaches Abbie Fish and Dan Daly.
Break down every phase of your stroke, master propulsion, and swim faster - smarter.
What Is Propulsion in Swimming?
At its core, propulsion is how you move forward in the water. It’s the result of pushing water backward, so you go forward – simple in theory, but more complex in practice.
In physics terms, it’s Newton’s Third Law at work:
For every action, there’s an equal and opposite reaction.
When you push water behind you, water pushes you forward. But here’s the catch: that only happens if you’re holding water, not slicing through it.
Watch: Swim Propulsion
A quick breakdown of how water pushes back at you – equally and oppositely. If your streamline is off, or your push and pull aren’t dialed in, you’re leaving speed in the pool.
Propulsion in Swimming Definition
If we’re being formal, here’s the propulsion in swimming definition:
The generation of forward movement through effective interaction with water, using both drag and lift forces via the arms, legs, and body.
There are two types of propulsion to understand:
Drag-based propulsion – pushing water backward using surface resistance (like a paddle stroke).
Lift-based propulsion – creating forward thrust through angle and pressure (like an airplane wing).
Swimmers use both. The way you angle your hands, forearms, and even your torso affects how efficiently you can move water behind you – and yourself forward.
Technique Before Power: Why Propulsion Comes First
You can be strong in the gym. You can train like a beast. But if your stroke isn’t creating real propulsion, you’ll never unlock your speed.
That’s because water is nearly 800 times denser than air. In swimming, drag rises with the square of your speed — meaning if you swim twice as fast, you face four times the resistance!
So tiny inefficiencies – like a dropped elbow or misaligned hand – lead to major energy loss.
It’s why we coach swimmers to be “technicians,” not just athletes.
How to Improve Propulsion in Swimming
Here’s what I focus on with swimmers who want to feel the water better and move faster:
1. Build a Better Catch
The catch is where propulsion begins. If you miss the catch, the rest of your stroke suffers. You need to learn to grab and hold water before pushing it back.
Watch: 4 Drills to Improve Catch & Propulsion in Freestyle
These drills – like underwater breaststroke on your back and the freestyle fist drill – force you to engage with the water and refine your pitch. Perfect for developing that all-important feel.
Bonus: These also reinforce body alignment, so you’re not just stronger – you’re smarter in how you swim.
2. Train for Strength and Skill
Propulsion in swimming isn’t just a matter of arm circles or kicking harder. It’s a coordinated effort—a mix of upper body strength and refined water feel.
That’s where hybrid training comes in: part dryland, part in-water.
Watch: Powerful Propulsion Means Fast Freestyle
Once your foundation is solid, it’s time to connect that land-based strength with in-water skill. Try this short, focused freestyle propulsion set to bring it all together:
Power + Skill Set (4 Rounds):
2x25 Freestyle with anti-paddles
#1: Minimize stroke count
#2: Swim FAST1x25 Freestyle FAST (no gear)
2x25 Freestyle with parachute
#1: Low stroke count + time
#2: All-out effortGive full rest to maintain quality. Emphasize clean technique under resistance.
3. Activate Your Core for Transfer Power
Most swimmers think of core training as just abs. But when we talk propulsion swimming, the core is your power bridge – from shoulder to hip.
A strong, reactive core keeps your body aligned and helps you transfer force more efficiently from your pull to your kick.
Watch: The Best 3 Core Training Exercises for Swimming
These movements aren’t your typical crunches. They teach you to generate torque, resist rotation, and control streamline – all essential for better propulsion.
The Kick’s Role in Swimming Propulsion
While upper body pull does most of the work in freestyle and butterfly, don’t underestimate the kick.
A good flutter kick:
Adds propulsion (especially off walls)
Stabilizes the body
Keeps you streamlined
To boost kick power:
Incorporate vertical kick sets
Use fins strategically
Keep the kick narrow and hip-driven
Swimming Propulsion Devices: When and Why to Use Them
Let’s talk tools. Top 5 Swim Bag Essentials
Swimming propulsion devices can help – but only when paired with good mechanics. Here are a few I use regularly:
Paddles – Build catch awareness and pulling power.
Parachutes – Add drag to increase resistance.
Fins – Great for reinforcing kick technique and propulsion rhythm.
Anti-paddles – Force you to use forearms and refine stroke mechanics.
Snorkels + sculling tools – Help isolate and improve your feel for water pressure.
Tip: Use them sparingly. Devices are great for targeted stimulus, but they don’t fix poor technique.
Propulsion Swimming Pool vs. Open Water
Conditions change, but propulsion principles don’t.
In open water, the game shifts. You’ll need:
A higher turnover to maintain momentum through chop or current
More direct pulls to stay on course and minimize drifting
A tight bodyline, especially during sighting or breathing
Without lane lines or a flat surface, small technique errors get magnified. That’s why open water swimmers rely on efficiency just as much as power.
In contrast, the propulsion swimming pool environment gives you full control: smooth water, walls for rest, and perfect visibility. Use it as your laboratory – fine-tune propulsion, stroke mechanics, and streamline until they become second nature.
Then, bring those habits to race day.
👉 Want a full breakdown of what to expect outside the pool?
Check out The Ultimate Open Water Swimming Checklist – it’s your go-to guide for gear, nutrition, and open water tactics.
Quick Fixes for Common Propulsion Mistakes
Here are 3 issues I correct constantly – and how you can fix them:
❌ Dropping the Elbow
Keep that elbow high during the catch. It puts your forearm in a better position to press water backward - not just down.
❌ Slipping Water
You’re not grabbing enough water. Use drills like sculling or anti-paddle freestyle to work on hand angle and timing.
❌ Kicking from the Knees
Your kick should originate from the hips. Think small, fast movements with relaxed ankles and a tight core. Try fins to straighten out your leg, and learn to catch and hold more water with your feet.
Feel the Surge
Here’s the deal: you don’t need to train more. You need to train better.
When you feel propulsion - when you can actually sense your body catching, holding, and pressing water backward – it changes everything.
Speed isn’t just about splits. It’s about control, connection, and confidence in your stroke.
So the next time you swim, ask yourself: “Am I really moving water back... or just moving?”
Need Help Improving Your Propulsion?
Work with me one-on-one. Personalized swim coaching is where we dial in your technique, power, and speed – together.