How to swim faster in 100 freestyle

The strategy to swim a 100 depends a lot on each person and their capabilities. I’ll give you an example of what I do. After a good dive and around 5 to 6 dolphin kicks I go to a 90% effort. If I am in a competition, the adrenaline might make me go a little higher without even noticing, so I have to be careful. Then I focus on having the best flip turn possible and starting to increase the effort without going to 100% yet. The last 25 is when I give it my all trying to keep a good technique and a powerful kick.

00:00 Demo -100 Freestyle all out
00:57 - 100 Freestyle strategy
04:17 - 5 problems with freestyle technique
05:12 - 18 exercises for freestyle swimming
08:11 - Help me improve my technique!
09:05 - Giveaway

This is a list of things that I do correctly that help me swim a 54.99 and in the 5th section of this video we will review what I can do better.

Good dive angle - around 30 degrees
Clean entry - The whole body enters where the hands enter
Effective underwater dolphin kicks - Using the kick when it’s going up and down
Fast breakout - I go from underwater dolphin kick to flutter kick quickly
Strong pull
Fire flip turns
Most importantly - I maintain a good kick the whole 100 meters

Exercises

Pool exercises
Kick on your back holding a board - this will help you kick both ways fast.
Kick on your back - This is good if you want to breathe and have your head in line while you kick
Kick keeping your knees super straight - This is just for you to feel how to kick without a lot of knee bend.
Kick fast keeping your glutes tight - The glutes play an important role while kicking, You can activate them with this exercise
Swim with over kick (fast kick, slow arms)- This will help you feel the boat freestyle technique
Kick with one hand on the board - While swimming freestyle fast you’ll need to rotate with every stroke. This will help your muscle memory kick from side to side.
Kick wide - It’s often good to feel how bad techniques feel, this wide kick is a very ineffective way to kick and its good to now if you are doing it.
Kick super narrow - The opposite way is to kick super narrow, this is harder to do it wrong since a narrow kick is what we are looking for. So try to do the narrowest kick possible.
Kick fast without a board holding your breath - The final kicking drill that most closely resembles the kick while you swim is this one. Hold your breathe for as long as you can and while keeping your head in line with your body, kick as fast as possible.

Dryland exercises
Toes to bar -This is an excellent exercise for the core. Specially if you do it slowly
Hanging knee raise - If you can’t reach the bar yet, this is an excellent alternative exercise.
Bridges - This is a great exercise for the glutes and hamstrings. Two groups of muscles that are super important for the kick and thus fast freestyle.
Hollow rock kick - This is good to maintain a fast kick tempo while working on your core.
Deadlifts - don’t do these if you have back problems - But again this works on very important back, glutes and leg muscles.

Mobility exercises
Hip flexor stretch - Very important if you want to move to that 180 degree hip angle.
Lizard- This is a great stretch if you tend to sit for long hours every day.
Sitting on ankles - You need flexible ankles if you want to swim faster.
Touch your toes - Stretching the lower back and hamstrings is also a good idea after you work them out.

––––––––––––––––––––––––––––––

Learn more about our swimming camps:

Download free workout:

––––––––––––––––––––––––––––––
Credits:

2 swimmers breaking a minute. Olympic channel:

Music:

Track: Percussion Show — Igor Khainskyi [Audio Library Release]
Music provided by Audio Library Plus

Track: Broke In Summer — Hello Capitano [Audio Library Release]
Music provided by Audio Library Plus
––––––––––––––––––––––––––––––

If you like swimming, you will like our webpage:

Our favorite Amazon products:

Instragram:

Facebook:

Thanks for watching!
Swim fast!

#BoatFreestyle #Swimming

[bradengentry]

Words from a national team club coach: Tuck you chin down more. You want the water to roll over the top of your head instead of splitting and breaking the surface tension, which will cause it to push the water instead of glide through the water just under the surface... Tighten your core to reduce the banana shape in your back. That’ll make your position more flat like a plank on the surface. That should also help you not have to reach up so far for that breath... You’re treating your up kick basically like a reset for your next downkick. You need to generate more power from your with your lower back and push those hips down more to create the motion of a bullwhip... Theres a pause between your last dolphin kick and the start of your flutter kick. Either make it more seamless or do one more dolphin kick as you’re breaking out... Your first 2-3 strokes of each breakout should spin more and be less bouncy to help you flatten out sooner, that way you can settle back down into your tempo without having to plane out still... Your feet are hitting the wall at 45 degrees instead of straight up and down, so make sure your feet come straight over the top and hit the wall at 90 degrees. Push off on your back and kick out while turning over onto your stomach... Other than that, you have a good technique and tempo for sub-minute 100 pace!

[TheFinav]

My main problem breaking the minute is the 45 seconds between me and the minute.

[SimonSaysSimon]

the moment when he´s kicking faster than I swim...

[adamchapman]

Wow! Great visualization walk throughs. Thank you 🙏

[omyaitube]

Was looking forward to this video. This is so much more than I had hoped for. I'm really impressed with your work. Thank you. Hope to meet in Thailand one day. Greetings from Samphran.

[charlesclements]

I think that is one of the best videos that I have ever seen.

[charleanparksfordistricts]

I'm no where near this fast but your videos are helpful! I love your presentation style! Keep sharing.

[paulizzs]

You are the best guys. I improve massivly my swimming just watching yours videos

[J_STAR]

I haven’t swam in a while and I have a meet this coming Thursday and I’m nervous band my time is really bad and I’m trying to improve this really helped me understand what I’ve been doing wrong thank you :)

[romainflieller]

Amazing ! Thanks for sharing your knowledges, it helps me a lot for teaching my swimmers. Kisses from France

[Ocagna]

This is by far the best swimming video I've seen on Youtube, really useful information, thanks!!!

[gugy]

BTW, you have the best swimming videos. Thanks for it!

[ronymanuel]

Brother!! Me encantan tus videos! Estoy dándole a las prácticas para mejorar lo más que pueda! Amo la natación! Espero algún día poder nadar como tú…. Saludos desde Panamá 🇵🇦!

[edinburghtumuran]

Thanks for sharing the techniques! God bless you!

[chinonsovictor]

I enjoy listening to you. 😁 And those Dolphin kicks are really beautiful to watch.

[gugy]

Beautiful style. Man it’s amazing how technique helps you so much. Sure being in great shape as well. I see sometimes very old swimmer folks passing me so easily and I’m in good shape but my technique definitely needs improvement.

[DamirSpanic]

This is an amazing video. Very helpful program!

[vitalegianluca]

Love this video thank you for showing this to the world

[rachelm]

i have a 1:03 so hopefully next szn ill go sub minute 🤞🏼

[aysarrr]

Thank you man for this amazing video
I have learned much about swimming
Thank you again