The Speed Paradox: Go Faster by Relaxing More

By Wayne GoldsmithTHREE KEY CONCEPTS:* There's a direct relationship between swimming fast and staying relaxed* Speed comes from moving better, not trying harder* Practice relaxation and speed together—they're inseparable skillsWith so much talk about 50s - I thought I’d record a video about our need for speed!Want to swim faster? Stop trying so hard.This sounds counterintuitive, but it's the secret every elite swimmer discovers: the faster you want to go, the more relaxed you need to be.Watch any world record swim. Notice what you don't see—tension, strain, or swimmers fighting the water. Instead, you see fluid power, effortless speed, and athletes who look like they're barely working.Here's the physics: tension kills speed.When swimmers try harder, muscles tighten. Tight muscles move slower. Tight shoulders create drag. Tight breathing creates panic. Tight thinking creates poor decisions.The swimmers who breakthrough to their next level understand this paradox: speed comes from smoothness, not strength.During your next speed set, resist the urge to attack the water. Instead, focus on moving through it like you're swimming through silk. Think "smooth and easy" instead of "hard and fast."Coaches, stop yelling "Go faster!" Start coaching "Stay smooth!" The speed will follow naturally when swimmers learn to maintain relaxation under intensity.This takes practice. Most swimmers have been conditioned to equate effort with tension. Breaking this pattern requires deliberate training of relaxation and speed together.Try this: during sprint sets, give swimmers two focuses—hit the target time AND stay visibly relaxed. Teach them that these aren't competing goals—they're complementary skills.Elite swimmers don't swim fast despite being relaxed. They swim fast because they're relaxed.Water rewards efficiency, not effort. The swimmers who learn to stay loose while moving fast unlock a level of performance that pure strength can never achieve.SUMMARY: Speed and relaxation aren't opposites—they're partners. Train them together. Teach swimmers to move faster by staying smoother, not by trying harder. Effortless speed beats effortful struggle every time.THREE PRACTICAL EXERCISES:* Smooth Speed Sets: During sprint training, coach swimmers to maintain visible relaxation—loose shoulders, controlled breathing, fluid movements* Effort vs. Efficiency: Have swimmers swim the same distance at race pace twice—once "trying hard," once "staying smooth"—compare times and feelings* Relaxation Cues: Develop simple phrases like "silk and speed" or "smooth and strong" that swimmers can use during fast swimming to maintain the right mindsetSWIMMING GOLD is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.VIDEOS RECORDED AT BEAUTIFUL EVANS HEAD AQUATIC CENTRE, NSW, AUSTRALIA with the kind courtesy of RICHMOND VALLEY AQUATICS. https://richmondvalleyaquatics.com.au/Copyright Wayne Goldsmith - All rights reserved. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit swimminggold.substack.com/subscribe