Mastering Force Production in Swimming: Why Strength Alone Isn’t Enough

Inspired by a chaotic dive into TSC Podcast Episode #152: Mastering Force Production: Leveling Up Your Swimming

🎧 Listen to the full episode on:
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Alright, back from the holidays. I ate too much cheese, forgot what day it was, and convinced myself that pajamas were business casual. Then a snowstorm hit, and guess what? The motivation I had to coach again? Yeah—it packed up and left with my Vitamin D.

But we’re back, baby. And this time, we’re talking about something sexy: force production.

No, not CrossFit. Not that guy at your gym with biceps bigger than his IQ. I’m talking about real, functional, stroke-improving, drag-reducing, speed-enhancing force in the water.

Let’s get into it before you start foam rolling your ego.

Why Just Being Strong Isn’t Helping You Swim Faster 💥

Here’s a hot take: if you swim like a flailing octopus, adding more power just makes you a dangerous flailing octopus.

Swimming fast is not about hitting the gym, slamming a protein shake, and screaming “I’M BUILT DIFFERENT.” It’s about applying more power with the same good form you’ve (hopefully) already built.

If your technique is trash, adding force is like adding a turbo engine to a shopping cart with one wobbly wheel.

The Gym Analogy You Didn’t Ask For (But You’re Getting Anyway) 🏋️‍♂️

Swimming = high reps, low weight. You're moving your body over and over through water, like an aquatic hamster wheel.

Force production drills = low reps, high force. It’s like if swimming and powerlifting had a love child and that kid was raised by a Pilates instructor.

You take ONE stroke. Just one.
And in that one stroke, you push like you're trying to win a bar fight with the water.
But without breaking posture. Without flailing.
With control. Like a Zen gorilla.

Okay, But What Does That Actually Look Like? 👇

1. Double Arm Force Drill
   Both arms out front, set your catch, and then push like your ex is watching—but keep it clean. Controlled shrug, strong finish. That’s it. One stroke. Done.

2. Single Arm Rotational Drill
   One arm forward, one arm back. Rotate. Push like you mean it. You’ll feel your triceps, your obliques, your regrets, and maybe even your soul.

3. Force-Focused 25s
   Four to eight 25s where you’re pulling with everything you’ve got, but you’re not allowed to look like you’re trying. That’s the art. Pull hard. Recover slow. Look chill.

If you’re kicking like a caffeinated toddler, we’ll throw a buoy between your calves. You’re welcome.

But Coach, Why Does This Feel Like Punishment? 🧠

Because it is—for your bad habits.

Force production isn’t for newbies. If your body position looks like a banana doing a backbend, this is not your drill. Go back. Fix your form. Reduce your drag. Stop being a submarine.

This work is for swimmers who’ve put in the time—who can hold posture, control their limbs, and feel what the hell is going on in their body.

Also: yes, it takes time. Progress isn’t Amazon Prime. You don’t get it in two days.

Core Work or Spiritual Experience? (Yes) 🌀

If your core isn’t firing, this entire concept goes in the trash. You need:

• Lats (yes, you have them)

• Triceps

• Obliques

• That weird muscle around your shoulder blade that only activates when you yawn aggressively

You should feel these things. If you don’t, you’re probably just splashing around with intention. And that’s not the same as training.

How Long Do You Do This? 🗓️

I usually give my clients 4–6 weeks of this work. Just a few 25s per practice, layered into their warm-up.

Then we back off. Go back to refinement. Let the magic happen.

Do it right, and I’ve seen swimmers drop anywhere from 2 to 10 seconds off their 100 pace. Real, sustainable speed—not the kind that disappears the second you get tired or think about pizza.

Final Thoughts: Practice Is Not a Race. Chill Out. 🧘

Swimming is not a test. Your practice isn’t the Olympic Trials. Nobody cares if your goggles fogged up on the third 50. You’re here to train.

Train with intention.
Train like a technician.
Train like you want to show up to your race and go, “Yeah, I earned this.”

And if you mess up?
Good. That means you’re learning.

Need to see this force production stuff in action? Head to the Tri Swim Coach Facebook page. Or DM me on Instagram @triswimcoach. Or email me: [email protected].

Just don’t email me asking if this will work if you only swim once a week and skip half the warm-up. You know the answer.

For more unfiltered swimming truth bombs, expert coaching, and upcoming camp info, visit triswimcoach.com and subscribe to the TSC Podcast.