Wetsuit Swimming: Understanding Slower Speeds and Optimizing Performance

Why do I swim slower in a wetsuit?

While wetsuits are designed to enhance speed and thermal comfort, experiencing slower swimming can stem from several factors, including restricted mobility, improper fit leading to increased drag, excessive buoyancy disrupting optimal body position, and potential overheating, all of which can negatively impact your stroke mechanics and energy efficiency.

The Paradox of Wetsuit Performance

Wetsuits are ubiquitous in open-water swimming and triathlon, primarily lauded for their dual benefits: thermal insulation in cold waters and perceived speed enhancement due to buoyancy. The added buoyancy lifts the legs and hips, reducing drag from a "sinking" lower body, a common issue for many swimmers. However, a significant number of swimmers, particularly those with strong technique or who are accustomed to pool swimming, report feeling slower or more restricted in a wetsuit. Understanding this paradox requires a dive into biomechanics, hydrodynamics, and individual adaptation.

Core Benefits of a Wetsuit (and Their Potential Downsides)

To understand why you might be slower, it's crucial to acknowledge the intended benefits of a wetsuit and how they might, ironically, work against you.

• Enhanced Buoyancy:
  • Benefit: The neoprene material is highly buoyant, lifting the swimmer's body higher in the water. This reduces the frontal surface area and form drag, especially for swimmers whose legs tend to sink, creating a more streamlined horizontal position.
  • Potential Downside: For swimmers who already possess excellent body position and natural buoyancy, excessive lift can disrupt their natural trim. Over-buoyancy can elevate the hips too high, causing the chest to sink slightly, or create a "rocking horse" effect that destabilizes the core and disrupts the natural rotation and undulation of an efficient freestyle stroke.
• Thermal Insulation:
  • Benefit: Neoprene traps a thin layer of water against the skin, which is warmed by body heat, providing crucial insulation in cold water. This prevents hypothermia and allows for longer, more comfortable swims.
  • Potential Downside: In warmer water, or for individuals prone to overheating, a wetsuit can lead to hyperthermia. Overheating can cause fatigue, muscle cramping, and a significant drop in performance as the body expends energy trying to cool itself.
• Reduced Skin Friction Drag:
  • Benefit: The smooth, often coated, exterior surface of a triathlon-specific wetsuit is designed to reduce skin friction drag compared to bare skin or textile swimwear.
  • Potential Downside: This benefit is highly dependent on fit. Any wrinkles, folds, or air pockets in the suit can negate this advantage and, in fact, create more form drag.

Key Reasons for Slower Swimming in a Wetsuit

If you're experiencing reduced speed, one or more of these factors are likely at play:

• Restricted Mobility and Range of Motion (ROM):
  • Shoulder Girdle Limitation: The primary culprit for many. Neoprene, particularly around the shoulders, lats, and chest, is inherently less flexible than skin. This stiffness can severely restrict the natural rotation of the torso and the full range of motion required for an optimal freestyle stroke, specifically during the catch (when the hand and forearm engage the water) and pull phases.
  • Impact on Stroke Mechanics: A restricted ROM forces a shorter stroke, reduces the effective "pull" through the water, and can prevent proper high-elbow technique. Swimmers may compensate by over-rotating their hips or using more arm-driven power, leading to increased fatigue and decreased efficiency.
• Improper Fit and Sizing:
  • Too Tight: While a wetsuit should be snug to prevent water flushing, one that is too tight, especially across the chest or shoulders, will severely restrict breathing and arm movement, leading to rapid fatigue and a feeling of suffocation.
  • Too Loose/Wrinkles: A wetsuit that is too loose will allow water to slosh inside, creating significant drag. Furthermore, any wrinkles or folds in the neoprene, particularly around the chest, stomach, or legs, will disrupt the laminar flow of water over the body, creating turbulence and increasing form drag.
• Over-Buoyancy and Disrupted Body Position:
  • As mentioned, for swimmers with naturally good body position, the added buoyancy can lift the hips too high, causing the chest to press down or creating an unstable "teeter-totter" effect. This can make it difficult to maintain a flat, stable, and streamlined body line, requiring constant micro-adjustments that expend energy.
• Thermoregulation Issues:
  • Overheating: In water temperatures above 68-70°F (20-21°C), or for vigorous swimmers, a wetsuit can cause core body temperature to rise significantly. The body diverts blood flow to the skin to cool itself, reducing oxygen delivery to working muscles, leading to premature fatigue and a drop in performance.
• Psychological Discomfort and Lack of Adaptation:
  • Constriction and Anxiety: The tight, restrictive feeling of a wetsuit can induce anxiety or feelings of claustrophobia in some individuals, leading to a higher heart rate and shallower breathing, which negatively impacts performance.
  • Lack of Practice: Swimming in a wetsuit requires specific adaptations to your stroke. Without dedicated practice, a swimmer won't have developed the necessary muscle memory or technique adjustments to optimize their performance in the suit.

Optimizing Your Wetsuit Performance

If you find yourself swimming slower, consider these strategies:

• Ensure Proper Fit: This is paramount. A wetsuit should feel like a second skin – snug but not restrictive. There should be no significant wrinkles or air pockets. Pay close attention to the shoulders and neck for comfort and mobility.
• Practice in Your Wetsuit: Dedicate training sessions to swimming in your wetsuit, especially in open water. This allows your body to adapt to the altered buoyancy and restricted movement.
• Adjust Your Stroke Mechanics:
  • Focus on Core Rotation: Emphasize rotating from your hips and core rather than relying solely on shoulder rotation, which might be restricted.
  • Slightly Shorter Stroke: You may need to accept a slightly shorter, more rapid stroke rate to maintain power, especially if shoulder ROM is significantly limited.
  • Exaggerate the Catch: Focus on pressing down on the water earlier in the stroke to compensate for potential loss of feel or power.
• Consider Wetsuit Thickness and Flexibility: Triathlon-specific wetsuits are designed with varying neoprene thicknesses (e.g., 5mm in the torso for buoyancy, 1.5-2mm in the shoulders for flexibility). Invest in a suit with good shoulder flexibility if mobility is a concern.
• Assess Water Temperature: If the water is warm enough, consider going without a wetsuit, or opt for a "swim skin" (a non-buoyant, drag-reducing suit) if permitted in your race.

Conclusion

While wetsuits offer distinct advantages in open-water swimming, particularly for thermal comfort and buoyancy, they are not a guaranteed speed enhancer for everyone. Your individual biomechanics, stroke technique, the wetsuit's fit, and the water temperature all play critical roles. By understanding the potential downsides and actively working to adapt your technique and suit choice, you can transform a slower experience into a more efficient and enjoyable swim.