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Swimmers want to go 2% faster? Try this warm up before your next race! 300m easy 6 × 100m (3 pull, 3 kick) 10 × 50m freestyle (25m fast, 25m easy × 2, 50m build, 2 × 50m at 200m race pace × repeat) 100m easy 10min rest 3 sets of 5 reps medicinal ball slam - women 5kg, men 9kg 2min rest between sets 4min rest 50m sprint 2% faster then baseline 💪🏊‍♀️🏊‍♂️ Hill, Victoria1; Patterson, Stephen1; Buckthorpe, Matthew1; Legg, Hayley S.2. The Acute Effects of a Preload Upper-Body Power Exercise on 50-m
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What does it take to hold 1:12/100m freestyle for 45km or 5 hours? 🏊‍♂️🌊 This fall, Andy Donaldson shattered the Manhattan Island Marathon Swim world record in 5:41:48, while Josie Page became the 3rd fastest female and 5th fastest ever at 5:47:36. Their training? A peaking set like 100x100 on 1:15, holding 1:12 at 65-70 strokes per minute. 🤯 I had the chance to swim with these legends as they prepared—such an honor. Their accomplishments are incredible, but their character? Even better. So…
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What does it take to hold 1:12/100m freestyle for 45km or 5 hours? 🏊‍♂️�…
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If you’re still stuck around 2:00/100m in freestyle… these 3 habits are probably the reason. They’re what I call “speed-killers.” They drain your power, throw off your rhythm, and make you fight the water instead of flow through it. 1️⃣ Entering short When your hand enters too early, it shortens your stroke length and increases drag as you try to extend and reach. Instead, enter inline with your shoulder but parallel to the opposite wrist. Then reach, roll, and extend your elbow before setting u
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